Chargrilled fish with fennel, celery and caper salad

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Chargrilled fish with fennel, celery and caper salad
  • 0:10 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

Caramelised lemon adds zing to fish teamed with a crisp, colourful and super-healthy salad.

Featured in
Celery, Nutrition information

Ingredients

  • 2 baby fennel bulbs, trimmed, quartered, very thinly sliced
  • 1 small red onion, quartered, very thinly sliced
  • 2 celery sticks, trimmed, thinly sliced diagonally
  • 1 treviso lettuce, outer leaves removed, trimmed, finely shredded
  • 2 teaspoons baby salted capers, rinsed
  • 1/2 cup fresh continental parsley
  • 50g low-fat feta, crumbled
  • Olive oil spray
  • 4 (about 150g) firm white fish fillets (such as ling)
  • 2 lemons, halved
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons olive oil
  • Pinch of caster sugar

Method

  • Step 1
    Place the fennel, onion, celery, treviso, capers, parsley and feta in a large bowl.
  • Step 2
    Heat a chargrill or large frying pan over high heat. Spray lightly with olive oil spray. Add the fish. Cook for 2 minutes each side or until cooked to your liking.
  • Step 3
    Add lemon, cut-side down, to the pan. Cook for 1-2 minutes or until caramelised.
  • Step 4
    Whisk together the lemon juice, oil and sugar in a small bowl. Add to the fennel mixture and toss to combine.
  • Step 5
    Divide the salad and caramelised lemon among serving plates. Top with fish. Serve.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 495 kj

    Energy

  • 5g

    Fat Total

  • 2g

    Saturated Fat

  • 4g

    Fibre

  • 11g

    Protein

  • 28mg

    Cholesterol

  • 249.05mg

    Sodium

  • 5g

    Carbs (sugar)

  • 5g

    Carbs (total)

All nutrition values are per serve

Notes

To make this even healthier, soak the capers in water for 1 hour before rinsing. This helps remove as much salt as possible. Prepare to the end of step 1 up to 4 hours ahead. Cover and store in fridge.

  • Author: Chrissy Freer
  • Image credit: Ben Dearnley
  • Publication: Australian Good Taste

Source: taste.com.au

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