Lemon-Pepper Fish With Garden Salad

May 31, 2023May 31, 20230 1
Lemon-Pepper Fish With Garden Salad - A Healthy Delightful Dish
in Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 corn cobs ( husks and silk removed )
ground black pepper ( fresh )
1 teaspoon lemon pepper ( seasoning no added salt Masterfoods recommended )
2 cod fish fillets ( blue-eye )
cooking spray
30 g salad leaves
30 g snow pea sprouts ( trimmed )
2 tomatoes ( quartered )
1/2 avocado ( small thinly sliced )
1 tablespoon lemon juice ( fresh )
2 teaspoons white wine vinegar
1/2 teaspoon olive oil
ground black pepper ( fresh )

Nutrision Information

Servings Per Recipe
2
Calories
306
Sugar
6g
Fat
13g
Lemon-Pepper Fish With Garden Salad is a healthy and delightful dish that is perfect for a quick weekday dinner or lunch. This recipe combines the high protein and omega-3 fatty acid-rich cod fish with a refreshing and nutrient-packed salad. The lemon pepper seasoning adds a tangy and zesty taste, while the fresh vegetables provide a crunchy texture. Whether it's for a wholesome meal or just a light bite, this recipe is sure to satisfy your cravings for a delicious yet healthy dish.

Instructions

1.Preheat oven to 200°C (180°C fan-forced).
2.Place corn in a microwave-safe dish. Cover with plastic wrap and microwave on high for 6 minutes or until tender. Cut kernels from cobs and set aside.
3.Mix black pepper and lemon pepper seasoning in a shallow bowl. Dip each fish fillet in the seasoning to coat.
4.Place fish on a wire rack coated with cooking spray. Place the rack inside an oven tray. Bake for 12-15 minutes or until fish flakes easily when tested with a fork.
5.Add salad leaves, snow pea sprouts, tomatoes, avocado, lemon juice, white wine vinegar, olive oil, and black pepper to a large salad bowl. Toss gently to combine.
6.Serve fish with garden salad sprinkled with reserved corn kernels.

PROS

This dish is low in calories, high in protein, and provides a good source of omega-3 fatty acids and vitamin C.

The combination of fish and salad makes it a filling and nutritious meal.

CONS

Some people may find the lemon pepper seasoning too strong.
It can be adjusted to personal preference.

Cod fish is not always easily available, it can be substituted with other white fish fillets like tilapia or haddock.

HEALTH & BENEFITS

Cod fish is a good source of lean protein that is essential for building and repairing tissues, including muscles. It also contains omega-3 fatty acids that help in reducing inflammation and lowering the risk of heart disease and stroke. Vitamin C in the salad ingredients can help in strengthening the immune system and improving skin health.

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