Dietitian's Pick: Crispy Fish, Mango & Chilli Salad

*Serves: 4 Time to make: 25 mins


*Serving size depends on each bariatric patient's need



Ingredients


  • 2 tablespoons cornflour

  • 1 teaspoon dried chilli flakes

  • 600g skinless firm white fish fillets

  • 2 baby cos lettuce, leaves separated

  • 1 medium Lebanese cucumber, thinly sliced

  • 1 small red onion, thinly sliced

  • 1 x 200g punnet grape tomatoes, halved

  • 2 ripe mangoes, peeled, stones removed, thinly sliced

  • 1 cup fresh herbs (such as mint and coriander)

  • 1 tablespoon kecap manis (Indonesian sweet soy)

  • 2 tablespoons lime juice

  • 1 long red chilli, deseeded, finely chopped

  • 1 tablespoon rice bran oil


Instructions


  1. Combine cornflour and chilli flakes in a large zip-lock bag and season with cracked black pepper. Add fish, seal bag and toss to coat, shaking off any of the excess cornflour.

  2. Combine lettuce, cucumber, onion, tomatoes, mango and herbs in a large bowl. Combine kecap manis, lime juice and the chilli in a small bowl; set aside.

  3. Heat rice bran oil in a large non-stick frying pan over a medium-high heat. Cook fish for 2 minutes on each side, or until golden and crisp. Drain on paper towels.

  4. Divide salad between four serving plates. Top each with crispy fish and drizzle with the dressing. Serve immediately.


Nutritional information (per serve)


Kilojoules 1,368kJ Calories 327cal Protein 33.2g Total fat 7.7g Saturated fat 1.6g Carbohydrates 27.2g Sugars 22.8g Dietary fibre 6.8g Sodium 244mg Calcium 111mg Iron 3.6mg

Credit: Healthyfoodguide.com.au

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