Summer fish open sandwich
Serves:
1
Time to make:
15 mins
Total cost:
$3.80 / $3.80 per serve
(at time of publication)
(at time of publication)
Health information:
Diabetes-friendly
Low sodium
Instructions
Instructions and steps:
Step 1 Spray a non-stick frying pan with a little oil and heat. Sprinkle fish with chilli flakes and cook for a few minutes until lightly golden. Turn over, sprinkle with some more flakes and spray with a little more oil. Cook for 1 1/2–2 more minutes until lightly browned or cook on the barbecue. Keep warm.
Step 2 Toast bread and rub with garlic. Drizzle with a little avocado oil. Top with salad greens, salad vegetables and fish.
Step 3 Drizzle with the remaining avocado oil. Serve seasoned with black pepper and a squeeze of lemon
About this Recipe
Photography: Carolyn Robertson
First Published:
January 2011
Rating:
(1 vote)
Add your comment
- Log in or register to post comments
- Create a new MyHFG account
- Already a MyHFG member? Log in!
Full ingredient list:
- oil spray
- 150g white fish fillet or steak, fresh or frozen, defrosted
- 1/4 teaspoon chilli flakes
- 1 thick slice wholegrain bread such as soy linseed bread
- 1 clove garlic, peeled, cut in half
- 2 teaspoons avocado oil
- 1 1/2 cups salad greens
- 1/2 cup salad vegetables such as cherry tomatoes and red onion or spring onion, chopped
Nutritional information (per serve)
Energy:
1780kJ
Calories:
425cal
Protein:
37g
Fat:
20g
- saturated:
4g
Carbohydrates:
25g
- sugars:
9g
Dietary Fibre:
4g
Sodium:
310mg
Calcium:
110mg
Iron:
2.5mg
Nutrition information is given per serve
*NS: not specified
