Summer fish open sandwich

Author: Yvonne Walus - Recipe writer

Photographer: Carolyn Robertson

Serves: 1

Time to make: 15 mins

Ingredients

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spray oil

150g white fish fillet or steak, fresh or frozen, defrosted

¼ teaspoon chilli flakes

1 thick slice wholegrain bread such as soy linseed bread

1 clove garlic, peeled, cut in half

2 teaspoons avocado oil

1 ½ cups salad greens

½ cup salad vegetables such as cherry tomatoes and red onion or spring onion, chopped

Instructions

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1 Spray a non-stick frying pan with a little oil and heat. Sprinkle fish with chilli flakes and cook for a few minutes until lightly golden. Turn over, sprinkle with some more flakes and spray with a little more oil. Cook for 1 1/2–2 more minutes until lightly browned or cook on the barbecue. Keep warm.

2 Toast bread and rub with garlic. Drizzle with a little avocado oil. Top with salad greens, salad vegetables and fish.

3 Drizzle with the remaining avocado oil. Serve seasoned with black pepper and a squeeze of lemon

Nutrition Info (per serve)

Calories 425 cal

Kilojoules 1780 kJ

Protein 37 g

Total fat 20 g

Saturated fat 4 g

Carbohydrates 25 g

Sugar 9 g

Dietary fibre 4 g

Sodium 310 mg

Calcium 110 mg

Iron 2.5 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.