Kingfish with orange, date & white bean salad

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Kingfish with orange, date & white bean salad
  • 0:25 Prep
  • 0:05 Cook
  • 4 Servings
  • Advanced

Refresh you midweek meal repertoire with a few pantry staples, fresh seasonal produce and this clever fish recipe.

Featured in
Date recipes, Easy entertaining

Ingredients

  • 4 x 220g pieces kingfish, pin-boned, skin on
  • 80ml (1/3 cup) olive oil
  • 60g butter
  • Grilled pita bread (optional), to serve

Orange, date & white bean salad

  • 1 clove garlic, crushed
  • 3 oranges (1 zested and juiced, 2 cut into segments)
  • 2 tablespoons honey
  • 60ml (1/4 cup) olive oil
  • 2 x 400g cans cannellini beans, rinsed, drained
  • 230g (1 cup) fresh dates, halved, pitted
  • 1/2 cup loosely packed basil leaves
  • 1/2 cup loosely packed flat-leaf parsley

Method

  • Step 1
    To make salad dressing, place the garlic, orange zest and juice, honey and oil in a bowl, season with salt and pepper, then whisk to combine. Makes 125ml (1/2 cup).
  • Step 2
    Using a sharp knife, halve fish pieces lengthwise. Heat 2 tablespoons oil and 30g butter in a large frying pan over high heat. Add half the fish, cut-side down, and cook for 1 minute or until golden. Turn over and cook for a further minute or until golden and just cooked. Transfer to a plate and repeat with remaining 2 tablespoons oil, 30g butter and fish. Rest for 5 minutes.
  • Step 3
    Meanwhile, to make salad, place orange segments, beans, dates and herbs in a large bowl with three-quarters of the dressing. Season and toss well to combine.
  • Step 4
    Divide fish and salad among plates, then drizzle remaining dressing over salad. Serve with grilled pita bread, if using.

  • Low carb

Nutrition

  • 3762 kj

    Energy

  • 47g

    Fat Total

  • 13g

    Saturated Fat

  • 51g

    Protein

  • 590.51mg

    Sodium

  • 39g

    Carbs (sugar)

  • 64g

    Carbs (total)

All nutrition values are per serve

Notes

Tips: For a variation, substitute other firm white fish. Or use four-bean mix or kidney beans instead of cannellini beans.

For a simple yet elegant dinner-party main, serve with minted yoghurt.

  • Author: Dominic Smith
  • Image credit: Ben Dearnley
  • Publication: MasterChef

Source: taste.com.au

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