Quick Fish Salad

Quick Fish Salad

We’ve been trying to eat fish at least once a week. And I’m really enjoying it!

enough for: 2
takes: 15 minutes
400g (14oz) fish fillets
2 tablespoons flour (optional)
2 tablespoons lemon juice
1 bag salad
mayo, to serve

1. Heat a frying pan on a medium high heat with a little oil. Toss fish in the flour (if using) with some salt and pepper.

2. Cook the fish until golden on both sides, about 3-5 minutes depending on how thick it is.

3. Meanwhile, combine lemon juice with 2 tablespoons extra virgin olive oil. Season and toss in the salad leaves.

4. Divide salad between 2 plates. Top with the hot fish and serve with mayo on the side.

Variations

gluten-free – The flour is just there to add a light crispy coating to the fish but you can easily skip it or use your favourite GF flour. I used chickpea flour which adds a lovely yellowy colour.

chicken – replace fish with chicken breast or thigh fillets. Chicken will take an extra minute or 2 on each side to cook. I wouldn’t bother with the flour if cooking chicken.

carnivore – replace fish with steaks or lamb chops.

beef – this salad is also surprisingly good with steak sliced into strips and tossed in the flour.

vegan – replace fish with a drained can of chickpeas or white beans. Skip the flour and just pan fry the legumes in a little oil until well browned. Use a vegan mayo or see below for other egg-free ideas.

egg / mayo-free – replace mayo with lots of lemon juice, natural yoghurt, a dollop of creamy ricotta or goats cheese or with a tahini lemon sauce (3 tablespoons each lemon juice, tahini and water).

paleo (grain + dairy-free) – use almond meal or coconut flour instead of flour.

vegetarian – replace the fish with sliced halloumi cheese. Skip the flour and pan fry until the cheese is well browned on both sides. Or try replace the fish with eggplant, a fried or poached egg salad.

more veg – feel free to add your favourite raw salad veg such as grated carrot, cherry tomatoes, grated beets, sliced cucumber, sliced zucchini, chopped red capsicum (bell peppers). Or add a handful of frozen peas to the pan for the last minute of cooking the fish. You could also try shaved cabbage or fennel salad.

more substantial / carb lovers – serve with home made fries or toss in some steamed potatoes or torn chunks of sourdough bread.

more substantial (low carb) – green veg or more mayo.

Waste Avoidance Strategy

fish fillets – can be frozen.

flour – keep it in the pantry.

lemon – whole lemon will keep wrapped in a plastic bag in the fridge for months.

salad leaves – are highly perishable. My first path would be to use them for another meal (salad for breakfast!) but if that isn’t possible you can pop them in the freezer. They will wilt down but can then be used anywhere you’d use wilted greens. At least this way they wont go slimey.

mayonnaise – unopened in pantry or in fridge once opened.

Prepare Ahead

You can but nicest when freshly cooked. Leftovers will keep in the fridge for a week or can be frozen. Serve cold or warm fish in a pan with a little oil.