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
- 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 ½ tablespoons red wine vinegar
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)
Kilojoules 1320kJ
Calories 315cal
Protein 37g
Total fat 6g
–Saturated fat 1g
Carbohydrates 25g
–Sugars 6g
Dietary fibre 7g
Sodium 530mg
Calcium 80mg
Iron 4mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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