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 minsServing size
Serves 4 - 6Ingredients
- 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
- 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.
- 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.
- 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.
- 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.
- Allow the fish to cool down and flake into chunks.
- 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.
- 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.
