Fish with lentil spinach salad - Healthier. Happier.

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  • 8 unpeeled baby potatoes, washed
  • 400g can no-added-salt brown lentils, drained
  • 2 cups (60g) baby spinach leaves
  • 250g cherry tomatoes, quartered
  • 3 spring onions, ends trimmed and chopped (including green tops)
  • ⅓ cup chopped parsley
  • olive or canola oil spray
  • 4 x 120g fillets firm white fish
  • lemon wedges, to serve

Dressing

  • 1 tablespoon balsamic vinegar
  • 1 teaspoon honey wholegrain mustard
  • Place unpeeled potatoes in a saucepan and cover with water. Bring to the boil and allow to simmer for 10 minutes or until you can easily pierce them with a knife. Drain and set aside.
  • While the potatoes are cooking, combine the brown lentils, spinach, tomatoes, spring onions and parsley in a large bowl.
  • In a separate small bowl combine balsamic vinegar and mustard to make a dressing. Mix dressing through the lentil salad.
  • Lightly spray a large non-stick frypan with oil and heat over medium heat. Add fish and cook each side for 2-3 minutes or until golden and cooked through.
  • Serve fish with potatoes, lentil salad and lemon wedges.

Alternatives

  • Replace cherry tomatoes with chopped or wedged tomatoes.

Storage Suggestions

  • Serve immediately.

Equipment List

  • Saucepan
  • Knife
  • Large bowl
  • Small bowl
  • Large non-stick fry pan
  • Egg lifter
  • Serving plates

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information


563g Quantity per serving Quantity per 100g
Energy 1877kJ 333kJ
Protein 40.6g 7.2g
Fat, total 4.4g 0.8g
— Saturated 0.7g 0.1g
Carbohydrate 53.1g 9.4g
— Sugars 4.8g 0.9g
Fibre 11.9g 2.1g
Sodium 125mg 22.2mg
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