Dive in with omega-3 rich fish teamed with a fresh, zesty salsa.
Ingredients
- 60ml (1/4 cup) olive oil
- 2 bacon rashers, rind removed, thinly sliced
- 1 x 280g btl Sandhurst Artichoke Hearts, drained, coarsely chopped
- 125g (1/2 cup) drained Always Fresh Fire Roasted Marinated Red Pepper Strips (roasted capsicum)
- 2 tablespoons toasted pine nuts
- 1 teaspoon finely grated lemon rind
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh continental parsley
- 4 (about 180g each) skinless ocean trout or salmon fillets
- Baby rocket leaves, to serve
- Crusty bread, to serve
Method
- Step 1Heat 2 teaspoons of oil in a medium non-stick frying pan over medium heat. Add the bacon and cook, stirring, for 5 minutes or until lightly browned. Transfer to a plate lined with paper towel.
- Step 2Combine the bacon, artichoke, roasted capsicum, pine nuts, lemon rind, lemon juice, parsley and remaining oil in a large bowl. Season with salt and black pepper.
- Step 3Preheat a barbecue grill or frying pan on medium-high. Season both sides of the fish with salt and pepper. Cook for 3-5 minutes each side or until the fish flakes when tested with a fork in the thickest part.
- Step 4Divide among serving plates and top with salsa. Serve with rocket and bread.
Nutrition
1740 kj
Energy
26g
Fat Total
4.5g
Saturated Fat
2.5g
Fibre
42g
Protein
3.5g
Carbs (total)
Notes
((( Variations ))) Roasted capsicum, chickpea & rocket salad: Omit the bacon, lemon rind and fish. Replace artichokes with 1 x 400g can chickpeas, rinsed, drained. Replace the lemon juice with 1 tbs balsamic vinegar. Replace the parsley with 2 shallots, ends trimmed, thinly sliced. Reduce the oil to 2 1/2 tbs olive oil. Add 2 cups loosely packed baby rocket leaves to the salsa in step 2. Omit step 3. Serve with bread. Pork with lychee, lime & cashew salsa: Omit the bacon and roasted capsicum. Replace the artichokes with 1 x 565g can lychees in syrup, drained, coarsely chopped. Replace the pine nuts with 2 tbs roasted cashews. Replace the lemon rind with 1 tsp finely grated lime rind. Replace the lemon juice with 1 tbs fresh lime juice. Replace the parsley with 1 tbs chopped fresh coriander. Replace the fish with 4 pork neck chops. Reduce oil to 2 1/2 tbs olive oil. Serve with rocket and bread. Cherry tomato & brown lentil salad: Omit fish. Replace the artichokes with 1 x 400g can brown lentils, rinsed, drained. Replace the roasted capsicum with 1 x 125g punnet cherry tomatoes, quartered. Add rocket and 2 shallots, ends trimmed, finely chopped, to the lentil mixture in step 2. Serve with bread.
- Author: Kathy Knudson
- Image credit: Steve Brown
- Publication: Australian Good Taste