Cobb potato salad with crispy fish

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Try our scrumptious cobb potato salad with crispy fish for lunch or dinner, it has amazing texture and flavour, high is fibre and protein, low-FODMAP, diabetes friendly with a gluten free option, this meal is packed full of vegetables

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

4 small (350g)waxy potatoes, scrubbed
2 eggs
1 iceberg lettuce, chopped
4 tomatoes, chopped
½ cup frozen corn sweetcornXkernels, defrosted
½ avocado, chopped
1 tablespoon olive oil
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
4 (approx 500g) firm white fish fillets such as hoki or terakihi
1 egg, lightly beaten
4 tablespoons flour, seasoned with salt and pepper
spray oil
2 tablespoons grated parmesan
roughly chopped fresh Italian parsley, to garnish (optional)

Instructions

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In a saucepan cover potatoes with water and bring to the boil. Cook for about 10 minutes, until tender. Remove from heat and drain. When cool enough to handle, cut into bite-sized chunks.
In a separate pot filled with water, boil eggs for 7-8 minutes until hard-boiled. Drain and rinse under cold water. Set aside until cool enough to handle, then peel and chop into eighths.
Meanwhile, in a large bowl gently combine lettuce, tomato, corn and avocado. In a small bowl combine olive oil, balsamic and mustard. Use to dress salad.
Spray a pan with oil and set over a medium-high heat. Place egg in a bowl and flour on a plate. Dip fish fillets in flour, then egg, then flour again, shaking off excess. Place fish in pan and cook until golden brown and cooked through, about 2-3 minutes each side.
Add potatoes and cooked eggs to salad and gently combine. Serve fish with salad garnished with parmesan. Garnish with parsley, if desired.

Variations

Make it low FODMAP: Use Dijon mustard without onion or garlic.

Make it gluten free: Use gluten-free flour and check mustard is gluten free.

Nutrition Info (per serve)

Calories 416 cal

Kilojoules 1740 kJ

Protein 31 g

Total fat 18 g

Saturated fat 3 g

Carbohydrates 30 g

Sugar 6 g

Dietary fibre 6 g

Sodium 190 mg

Calcium 100 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.