Pan-fried fish with lentil and spinach salad
Serves:
4
Time to make:
30 mins (Hands-on time: 15, Cooking time: 15)
Health information:
Dairy-free
Diabetes-friendly
High fibre
Low fat
Low kilojoule
Gluten-free
Instructions
Instructions and steps:
Step 1 Preheat oven to 200°C. Place squash on a baking tray. Spray with oil. Bake for 15 minutes or until tender.
Step 2 Meanwhile, spray a non-stick frying pan with oil. Add fish and cook over a medium-high heat for 6-7 minutes or until just cooked through.
Step 3 In a bowl combine squash, lentils, tomatoes, spinach and vinegar. Serve with fish fillets and lemon wedges if preferred.
About this Recipe
First Published:
November 2011
Rating:
(1 vote)
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Full ingredient list:
- 250g butternut squash, peeled, cut in 1cm pieces
- oil spray
- 4 x 150g fish fillets, halved lengthways
- 2 x 400g cans lentils, drained, rinsed
- 2 medium tomatoes, cut in wedges
- 80g baby spinach
- 1 1/2 tablespoons red wine vinegar
Nutritional information (per serve)
Energy:
1320kJ
Calories:
315cal
Protein:
37g
Fat:
6g
- saturated:
1g
Carbohydrates:
25g
- sugars:
6g
Dietary Fibre:
7g
Sodium:
530mg
Calcium:
80mg
Iron:
4mg
Nutrition information is given per serve
*NS: not specified
