Summer salad with pan-fried fish

Fish is rich in important and healthy essentials fatty acids, especially oily fish, like mackerel, fresh tuna and sardines. Few things beat a perfectly cooked piece of fish and in this salad it’s ideal for a light summer meal.

Ready in

1 hour 30 mins

Serving size

Serves 4 - 6

Ingredients

  • ¼ cup (60 ml) olive oil
  • ½ tbsp (7,5 ml) finely grated lemon rind
  • 3 tbsp (45 ml) lemon juice
  • 4 tsp (20 ml) fresh thyme leaves
  • 600 g firm fish, like hake, yellowtail, mackerel or dorado, cut into smaller portions
  • extra olive oil for frying
  • salt and black pepper
  • 150 g green beans, halved widthwise
  • 250 g mixed baby tomatoes, halved, whole or quartered
  • ½ cucumber, quartered and cut into thick slices
  • 400-450 g baby potatoes in the skin, boiled and halved
  • 2 large handfuls mixed lettuce leaves
  • 2 cobs sweetcorn, cooked and corn kernels cut off
  • 1 slice feta, crumbled

Method

  1. Mix oil, lemon rind, juice and fresh thyme leaves. Spread or brush about 30-45 ml of this mixture over the fish. Keep the remaining mixture as a salad dressing.
  2. Heat a thin layer of the extra olive oil over a medium heat in a large frying pan and fry fish, skin-side down for a few minutes. Lightly season the fish with salt and pepper.
  3. Turn the fish over and fry for another 1-2 minutes or until the fish is just cooked, but not dry. Fish is cooked when it turns a solid colour and flakes easily with a fork.
  4. If the portions are quite thick and not cooked through yet, reduce the heat and cover with a lid for another 1-2 minutes or until just cooked through.
  5. Allow the fish to cool down and flake into chunks.
  6. Meanwhile, place green beans in a shallow dish and cover with boiling water. Allow to stand for a few minutes, drain and rinse with cold water.
  7. Arrange the rest of the salad ingredients with the flaked fish and green beans on individual plates or a platter. Serve with the remaining oil mixture as a light summer meal.