Succulent pan-fried blue-eye is perfectly paired with a colourful wild rice salad.
Ingredients
- 1/3 cup (80ml) olive oil
- 4 x 200g blue-eye fillets
- Zest and juice of 1 lemon
- 1 tsp Dijon mustard
- 3/4 cup (135g) wild or brown rice, cooked to packet instructions, cooled
- 100g marinated roasted capsicum, drained, chopped
- 1/3 cup (50g) pine nuts, toasted
- 1/2 bunch mint, leaves torn
- 1/2 bunch basil, leaves torn
- Extra lemon wedges, to serve
Method
- Step 1Place 2 tbs oil in a large frypan over medium heat. Season the fish and cook, skin-side down, for 4 minutes, then turn and cook for a further 3 minutes or until cooked through. Transfer to a plate and set aside to rest, loosely covered with foil, for 3 minutes.
- Step 2Meanwhile, to make the dressing, combine the lemon zest and juice, mustard and remaining 2 tbs oil in a large bowl.
- Step 3Season, then add the cooled rice. Add the roasted capsicum, pine nuts, mint and basil, then toss to combine.
- Step 4Discard the skin from the fish and serve with the wild rice salad and lemon wedges to squeeze over
- Low carb
- Low sodium
- Low sugar
- Lower gi
Nutrition
2309 kj
Energy
30.4g
Fat Total
3.6g
Saturated Fat
2.6g
Fibre
46.1g
Protein
82mg
Cholesterol
164mg
Sodium
2.5g
Carbs (sugar)
31.5g
Carbs (total)
All nutrition values are per serve
- Author: Warren Mendes
- Image credit: Jeremy Simons
- Publication: Taste.com.au
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