Crispy Fish and Chop Salad with a Herb Dressing

This Week

2 Dec - 8 Dec

Crispy Fish and Chop Salad with a Herb Dressing

This salad is ridiculously simple, with no knife skills required. Roughly chop the salad ingredients into uniform pieces, pour over the dressing and serve with crispy fish. (This recipe shares our favourite way to cook fish, perfectly crispy and golden every time!)

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Meal Prep Guide

Prepare the ingredients for the salad. (store in an airtight container in the fridge)

Ingredients

1 corn cob (husk removed)
¼ large white cabbage (roughly chopped)
⅓ cucumber (diced)
1 red capsicum (diced)

Method

Start by cooking the corn on the cob, place corn into a large pot of salted boiling water, cook for 4-5 minutes or until the corn is tender and bright yellow. Once cooked, remove from the water and allow to cool before shaving corn off the cob.
Roughly chop the cabbage and dice the cucumber and capsicum.
Place all the vegetables into an airtight container and store in the fridge.

Make the herb dressing. (store in an airtight jar in the fridge)

Ingredients

2 Tbsp olive oil
1 Tbsp white wine vinegar
1 lemon (juice and zest)
2 Tbsp fresh mint (finely chopped)
2 Tbsp fresh coriander (finely chopped)
1 tsp coconut sugar
Pinch of salt and pepper

Method

Add all the ingredients to a small shake, shake well.

Tips

Tips

Coating the filets in flour creates a light, crispy and golden crust, but make sure to shake off any excess flour to avoid an unpleasant texture and burning in the pan.
Don’t overcrowd the pan, cook the fish in batches if your pan isn’t big enough.

Shortcuts

Vegetables

Swap cabbage for roughly chopped lettuce.
Add cherry tomatoes.
Add avocado or replace the feta to make it dairy free.

Protein

For a vegetarian option swap fish for ½ cup uncooked quinoa or brown rice and 1 can of drained and rinsed black beans. Toss through the salad and serve with avocado and 1 extra Tbsp of pumpkin seeds.
Swap fish for grilled chicken or our blackened salmon.

Other

For a more substantial meal serve with a side of our sweet potato fries.

Ingredients

Chop Salad

1 corn cob (husk removed)
¼ large white cabbage (roughly chopped)
⅓ cucumber (diced)
1 red capsicum (diced)
75g feta
3 Tbsp pumpkin seeds (toasted)
1/4 cup coriander (roughly chopped for garnish)

Herb Dressing

2 Tbsp olive oil
1 Tbsp white wine vinegar
1 lemon (juice and zest)
2 Tbsp fresh mint (finely chopped)
2 Tbsp fresh coriander (finely chopped)
1 tsp coconut sugar
Pinch of salt and pepper

Fish

600g white fish (we used snapper)
⅓ cup all purpose flour or rice flour (GF)
2 tsp paprika
Salt
Oil or butter for cooking

Method

Start by cooking the corn on the cob, place corn into a large pot of salted boiling water, cook for 4-5 minutes or until the corn is tender and bright yellow. Once cooked, remove from the water and allow to cool before shaving corn off the cob.

In a large bowl add all the dressing ingredients, mix well to fully combine. To the same bowl add cabbage, cucumber, capsicum and corn; toss well and season to taste. Then add feta and pumpkin seeds.
Add flour, paprika and salt to a shallow bowl or large plate and mix well, distributing the paprika through the flour. Dust the fish thoroughly in the paprika flour mix, place to the side and repeat with the remaining filets.

Heat a pan over medium-high heat. Once hot add butter or oil, then add fish. Cook for 2 minutes on each side or until crisp. Use a spatula to gently press down on the fish to prevent curling.

Plate up! Divide the salad among 4 plates and top with a filet of fish and a squeeze of lemon.

Variations

Vegetables

Swap cabbage for roughly chopped lettuce.
Add cherry tomatoes.
Add avocado or replace the feta to make it dairy free.

Protein

For a vegetarian option swap fish for ½ cup uncooked quinoa or brown rice and 1 can of drained and rinsed black beans. Toss through the salad and serve with avocado and 1 extra Tbsp of pumpkin seeds.
Swap fish for grilled chicken or our blackened salmon.

Other