Pan-fried fish with lentil and spinach salad
Serves: 4
Time to make: 30 mins
Hands-on time: 15 mins
Ingredients
- 250g butternut squash, peeled, cut in 1cm pieces
- spray oil
- 4 x 150g fish fillets, halved lengthways
- 2 x 400g cans lentils, drained, rinsed
- 2 medium tomatoes, cut in wedges
- 80g baby spinach
- 1 ½ tablespoons red wine vinegar
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Instructions
1 Preheat oven to 200°C. Place squash on a baking tray. Spray with oil. Bake for 15 minutes or until tender.
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.
3 In a bowl combine squash, lentils, tomatoes, spinach and vinegar. Serve with fish fillets and lemon wedges if preferred.
Nutrition Info (per serve)
-
Calories 315cal
-
Kilojoules 1320kJ
-
Protein 37g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 25g
-
–Sugars 6g
-
Dietary fibre 7g
-
Sodium 530mg
-
Calcium 80mg
-
Iron 4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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