Fish & Crunchy Asian Salad - Healthier. Happier.

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Fish and crunchy asian salad

Salad

  • 460g fish fillets
  • 3 cups Chinese cabbage, sliced
  • 1 medium Lebanese cucumber, sliced
  • 1 bunch English spinach leave, washed
  • 12 snow peas, ends and strings removed
  • 4 radishes, sliced
  • 3 spring onions, sliced
  • 1 cup bean sprouts
  • 1 small chilli, seeded and sliced
  • 250g cooked egg noodles, chilled

Dressing

  • 4 tablespoons lime or lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon sesame oil
  • 1 tablespoon reduced-salt soy sauce
  • ½ teaspoon brown sugar
  • 1 tablespoon fresh ginger, peeled and finely diced
  • 1 small clove garlic, chopped
  • 1 fresh chilli, seeded and finely diced
  • ½ cup parsley, mint or coriander, chopped
  1. Brush fish with oil and grill or pan-fry for 2-3 minutes each side until cooked.
  2. Mix salad ingredients in a serving bowl.
  3. Combine dressing ingredients in a screw-top jar with lid.
  4. Shake to combine and toss with salad.
  5. Serve immediately with fish.

Storage Suggestions

Can be kept in the refrigerator for up to 3 days.

Equipment List

  • Pastry brush
  • Medium serving bowl
  • Small glass jar with screw-to lid
  • Frying pan
  • Chopping board
  • Large knife

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


447g Quantity per serving Quantity per 100g
Energy 1117kJ 250kJ
Protein 32.3g 7.2g
Fat, total 3.4g 0.8g
— Saturated 0.8g 0.7g
Carbohydrate 22.4g 5.0g
— Sugars 3.6g 0.8g
Fibre 7.3g 1.6g
Sodium 136.5mg 30.3mg
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