Sunday, April 15, 2012

Pan fried whiting fillets with Autumn salad

Pan fried whiting fillets with Autumn Salad
Per Serve
Calories:  352
Fat:  15.0
Protein:  40.5
Carbohydrates:  14.2
Fibre:  6.4
Serves :  4
Total Preparation Time:  30 minutes.
Region :  Australian
Gluten Free:  Yes
Vegetarian:  No
Dairy Free:  No
White Meat Only:  Yes
No Seafood:  No
Instructions :
Ingredients to serve four

250 g Jap or butternut pumpkin, seeded, peeled and cut into 1.5 cm cubes.
olive oil spray
1.5 tbsp pinenuts
125g four leaf salad mix
1/4 Red capsicum, finely sliced
100g green beans, trimmed and steamed until tender, but still crunchy and cooled under cold water
150g (about 1/3) of a continental cucumber, skin removed and sliced into thin strips
1 tbsp chopped parsley
1/4 large Spanish (red) onion, thinly sliced

8 pieces of semi-dried tomato (low fat) sliced thinly
juice of one lemon
1 tsp of grated lemon rind
1/2 clove of garlic
1 tbsp extra virgin olive oil 
1/2 tbsp olive oil
1 tsp butter
salt and pepper
800g whiting, or other white fish fillets, skinned and boned

Preheat oven to 200 degrees. Spray baking tin with olive oil spray and pour the pumpkin cubes into the tray, making sure the tray is big enough that they are in a single layer. Spray the pumpkin lightly with the olive oil spray and put into the oven. Cook until they start to brown at the corners and are cooked through. Remove from the oven and leave out to cool slightly.

Combine all salad ingredients (lettuce mix, capsicum, green beans, cucumber, parsley, pine nuts, semi-dried tomato and Spanish onion) in a large bowl and toss.

To make the dressing, combine 1 tbsp of the extra virgin olive oil, the lemon zest the lemon juice and the crushed garlic in a jar and shake. 

Heat the 1/2 tbsp of olive oil and 1 tsp butter in a frying pan (preferably non stick). Cook fish in batches until browning on the bottom and flakes when pressed with a fork.  Season with salt and pepper.

Toss salad dressing over salad, then add pumpkin and toss lightly.

Pile salad onto plates and place fish on top.

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