Summer fish open sandwich
Serves: 1
Time to make: 15 mins
Total cost: $3.80 / $3.80 per serve
(at time of publication)
Ingredients
- 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
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Instructions
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 425cal
-
Kilojoules 1780kJ
-
Protein 37g
-
Total fat 20g
-
–Saturated fat 4g
-
Carbohydrates 25g
-
–Sugars 9g
-
Dietary fibre 4g
-
Sodium 310mg
-
Calcium 110mg
-
Iron 2.5mg
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.
