Pan Seared Fish Fillets with Brown Rice Salad & Honey Mustard Dressing

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I love it when there is a little brown rice left over from the night before as it gives me an excuse to come up with something yummo for lunch.  Honestly, if I had to eat a sandwich for lunch everyday I think I would die of boredom and it also allows me to test recipes and if I stuff them up, I am the only one that suffers (not a regular occurrence ).  The only problem is that my portion control tends to be a little out of whack.  Not really a problem when it is a healthy dish such as this!

 

Prep time:   15 minutes           Cooking time:   10 minutes           $$  Medium Budget

 

Serves 2

 

300gm of firm white fish fillets    (I used Ling)

1 cup of cooked brown rice

1/2 a lebanese cucumber, halved and sliced

1/2 an avocado, chopped

A handful of snow pea shoots,  roughly chopped

A handful of baby rocket leaves, roughly chopped

2 tbs of finely chopped flat leaf parsley

2 tbs of pumpkin seeds, dry toasted in a pan

1/2 a red onion, finely sliced

1/4 cup of extra virgin olive oil

Juice of 1 lemon

1 tbs of seeded mustard

1 tbs of honey

Sea salt and cracked pepper

 

To make the dressing combine the olive oil, mustard, lemon juice and honey in a small bowl.  Season with salt and pepper and whisk well to combine.  Set aside.

 

In a larger bowl combine the rocket, snow pea shoots, cucumber, pumpkin seeds, avocado and onion.  Heat the rice in the microwave for 30 seconds to take the chill off and add it to the salad.  Pour over 1/2 the dressing and toss well with your hands.

 

Heat a small frypan and add a little olive oil.  Season the fish with salt and pepper and a squeeze of lemon juice and fry for 4-5 minutes on each side or until cooked through.  You can check wether the fish s cooked by gently prying it apart with two forks.

 

Divide the salad mixture evenly between two serving plates and arrange into a nice pile.  Top with the fish fillets and drizzle over the remaining dressing.

 

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Comments

  1. Peter Flanagan says

    Looking at pan seared fish, I love to play around with honey mustard dressings – there are many vars. My store bought favourite is Rosie’s which has been made on a farm at Warren for many years (look up Rosie’s web)originally to support her family income during drought. Thought you might be interested. I mail order 6 bottles at a time for our friends.
    Peter

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