- Shellfish free
- Seafood free
- Healthier living
- Low fat per serve
- High in dietary fibre
- High in protein
Twenty minutes is all you need to whip up this simple yet delicious pan-fried fish. Served with an avocado, asparagus and pine nut salad, it’s great for busy weeknights.
- Serves4
- Cook time10 minutes
- Prep time10 minutes
Ingredients
- 2 tbs extra virgin olive oil
- 4 (about 700g) basa fillets or firm white fish fillets
- 200g sugar snap peas, halved lengthways
- 4 cups (160g) baby rocket leaves
- 1 medium avocado, stoned, peeled, thinly sliced
- 1 medium Lebanese cucumber, peeled into ribbons
- 1 bunch asparagus, woody ends trimmed, finely shaved
- 250g cherry tomatoes, thinly sliced
- ½ cup (125ml) orange juice
- 2 tsp wholegrain mustard
- ½ cup (80g) Coles Organic Pine Nuts, toasted
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Heat half the oil in a large non-stick frying pan over high heat. Add the fish and cook for 3-4 mins each side or until browned and just cooked through. Transfer to a plate.Step 2
Meanwhile, place the sugar snap peas in a saucepan of boiling water and cook for 2 mins or until just tender. Refresh under cold water. Drain well.Step 3
Arrange the sugar snap peas, rocket, avocado, cucumber, asparagus and tomato on a serving platter with the fish.Step 4
Combine the orange juice, mustard and remaining oil in a jug. Drizzle over the salad and fish. Sprinkle with pine nuts and season with pepper.
Swap me: Replace the pine nuts with unsalted cashews, toasted, chopped.
Boost it: Add even more veg to the side by tossing the veggies through cooked broccoli and cauliflower rice.
Nutrition Information
Per Serve
Energy: 2028kJ/485 Cals (23%)
Protein: 36g (72%)
Fat: 32g (46%)
Sat fat: 4g (17%)
Carb: 9g (3%)
Sugar: 8g (9%)
Fibre: 10g (33%)
Sodium: 281mg (14%)
Pan-fried fish with avocado and asparagus salad
- Serves4
- Cook time10 minutes
- Prep time10 minutes
Ingredients
- 2 tbs extra virgin olive oil
- 4 (about 700g) basa fillets or firm white fish fillets
- 200g sugar snap peas, halved lengthways
- 4 cups (160g) baby rocket leaves
- 1 medium avocado, stoned, peeled, thinly sliced
- 1 medium Lebanese cucumber, peeled into ribbons
- 1 bunch asparagus, woody ends trimmed, finely shaved
- 250g cherry tomatoes, thinly sliced
- ½ cup (125ml) orange juice
- 2 tsp wholegrain mustard
- ½ cup (80g) Coles Organic Pine Nuts, toasted
Description
Twenty minutes is all you need to whip up this simple yet delicious pan-fried fish. Served with an avocado, asparagus and pine nut salad, it’s great for busy weeknights.
Method
Step 1
Heat half the oil in a large non-stick frying pan over high heat. Add the fish and cook for 3-4 mins each side or until browned and just cooked through. Transfer to a plate.Step 2
Meanwhile, place the sugar snap peas in a saucepan of boiling water and cook for 2 mins or until just tender. Refresh under cold water. Drain well.Step 3
Arrange the sugar snap peas, rocket, avocado, cucumber, asparagus and tomato on a serving platter with the fish.Step 4
Combine the orange juice, mustard and remaining oil in a jug. Drizzle over the salad and fish. Sprinkle with pine nuts and season with pepper.
Swap me: Replace the pine nuts with unsalted cashews, toasted, chopped.
Boost it: Add even more veg to the side by tossing the veggies through cooked broccoli and cauliflower rice.