Fish Filets with Green Salad

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SERVES: 4
PREP TIME: 15 minutes

firm white fish fillets 4 200 g

vegetable oil 1 tbsp

mini asparagus, woody ends trimmed 1 bunch

baby rocket 120 g

lebanese cucumbers, thinly sliced 2

red onion, thinly sliced 1

red capsicum, thinly sliced 1

salt & pepper

Lemon cut into wedges (optional) 1

Method

  1. Place a large frypan over medium heat. Add oil, ensuring the pan is well-coated, then pan fry fish fillets, flesh side down, for 3-4 minutes. Gently turn fillets over and continue cooking for another 3-4 minutes or until flesh is pearly white (and flakes easily with a fork).
  2. Place a large saucepan, 3/4 filled with water, over high heat and bring to the boil. Add asparagus and cook for 1-4 mins or until tender, depending on the stalk thickness. Immediately refresh cooked asparagus by placing into ice cold water (or under cold running water) for 1 minute, to prevent further cooking.
  3. Combine salad ingredients, including the asparagus, in a large salad bowl. Toss gently.
  4. Serve fish fillets with salad and lemon wedge. Season to taste. Finish with Birch & Waite Rich Tartare Seafood Sauce served in a small bowl or dolloped directly onto the fillets.

Tips:

Use any white fish fillet such as basa, snapper, perch, hake/hoki, ling, cod or barramundi.

For increased texture, coat fish in flour or breadcrumbs, by firstly soaking the fish in a bowl of milk or egg for 3-5 mins before setting in flour or breadcrumbs.

If defrosting fish, use either:

1. Refrigerator thaw method: place fish in the chiller section 24 hours prior to use.

2. Cold water thaw method: place fish in a sealed bag in a bowl filled with cold water for 30 minutes prior to use.

3. Microwave method: place fish in the microwave using ‘”defrost” setting. Cooking immediately afterwards.

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