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 315 cal
-
Kilojoules 1320 kJ
-
Protein 37 g
-
Total fat 6 g
-
Saturated fat 1 g
-
Carbohydrates 25 g
-
Sugar 6 g
-
Dietary fibre 7 g
-
Sodium 530 mg
-
Calcium 80 mg
-
Iron 4 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.
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© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
