Pan-fried blue-eye with wild rice salad

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154
Pan-fried blue-eye with wild rice salad
  • 0:05 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

Succulent pan-fried blue-eye is perfectly paired with a colourful wild rice salad.

Featured in
Easy dinner recipes, Nutrition information

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 1
    Place 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 2
    Meanwhile, to make the dressing, combine the lemon zest and juice, mustard and remaining 2 tbs oil in a large bowl.
  • Step 3
    Season, then add the cooled rice. Add the roasted capsicum, pine nuts, mint and basil, then toss to combine.
  • Step 4
    Discard 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

Source: taste.com.au

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