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Summer fish open sandwich

Summer fish open sandwich

Serves: 
1
Time to make: 
15 mins
Total cost: 
$3.80 / $3.80 per serve
(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

Recipe by: 
Photography: Carolyn Robertson
First Published: 
January 2011

Rate this recipe

Rating: 
4
Average: 4 (1 vote)
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