Fish with potato and apple salad

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Fish with potato and apple salad

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  • 0:10 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

Team herbed fish with our gourmet potato salad starring sweet apple, buttery macadamias and peppery watercress.

Featured in
Nutrition information, Pre diabetes

Ingredients

  • 3 small Red Rascal potatoes, washed, cut into 3cm pieces (see note)
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon chopped fresh continental parsley
  • 4 (about 160g each) firm white fish fillets
  • 1 tablespoon wholegrain mustard (see note)
  • 1 tablespoon red wine vinegar
  • 1 bunch watercress, sprigs picked
  • 1 large Granny Smith apple, cored, thinly sliced
  • 45g (1/4 cup) chopped macadamia nuts, toasted

Method

  • Step 1
    Cook the potato in a saucepan of boiling water for 10 minutes or until just tender. Drain.
  • Step 2
    Meanwhile, heat 1 tablespoon of the oil in a large frying pan over medium-high heat. Sprinkle the parsley over the fish. Cook for 2-3 minutes each side or until the fish flakes when tested with a fork in the thickest part.
  • Step 3
    Combine the mustard, vinegar and remaining oil in a large bowl. Add the potato, watercress, apple and macadamia. Toss to combine. Divide the fish and potato salad among serving plates.

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

Nutrition

  • 1444 kj

    Energy

  • 19g

    Fat Total

  • 3g

    Saturated Fat

  • 4g

    Fibre

  • 28g

    Protein

  • 86mg

    Cholesterol

  • 202.23mg

    Sodium

  • 7g

    Carbs (sugar)

  • 14g

    Carbs (total)

All nutrition values are per serve

Notes

If Red Rascal potatoes are unavailable, use any red-skinned potato.

Use gluten-free mustard to make this gluten free.

Time-saving tip: Replace the white fish fillets with 3 smoked salmon portions, flaked. Toss the salmon through the salad in step 3.

With a twist: Crumbed chicken with potato & apple salad: Replace the fish with crumbed chicken breast tenders and cook following packet directions. Replace the watercress with torn iceberg lettuce leaves.

  • Author: Liz Macri
  • Image credit: Ben Dearnley
  • Publication: Australian Good Taste

Source: taste.com.au

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