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Quick Crumbed Fish & Zesty Cos Salad
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Quick Crumbed Fish & Zesty Cos Salad

Quick Crumbed Fish & Zesty Cos Salad

with Parmesan & Dijon Mayonnaise

Everything about this salad is fresh and pleasant. The crisp cos lettuce salad with a punch of pepper from the radish is ready to welcome crumbed fish to your table. The dijon mayo gives it that extra aromatic kick!

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

We’ve replaced the radish in this recipe with courgette due to local ingredient availability. It’ll be just as delicious, just follow your recipe card!

Tags:
Over 30g protein
Under 650kcal
Under 40g carbs
Quick
Climate Superstar
Allergens:
fish
Gluten
Egg
Sulphites
Milk

Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed

Total Time25 minutes
DifficultyEasy

Ingredients

Serving amount

1 head

cos lettuce

1

carrot

1

cucumber

½

lime

1 packet

Smooth Dory Fillets

(Contains fish; )

1 sachet

Aussie Spice Blend

1 packet

panko breadcrumbs

(Contains Gluten; )

1 packet

mayonnaise

(Contains Egg; )

1 packet

dijon mustard

(Contains Sulphites; )

1 packet

Grated Parmesan Cheese

(Contains Milk; )

Not included in your delivery

olive oil

1 tbs

plain flour

(Contains Gluten; )

1

egg

(Contains Egg; )

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Nutrition Values

Energy (kJ)2229 kJ
Fat28.9 g
of which saturates6.1 g
Carbohydrate34.3 g
of which sugars7.4 g
Dietary Fibre7.2 g
Protein30.9 g
Sodium1154 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Large Frying Pan

Instructions

1
1

• Roughly chop cos lettuce. Grate carrot. Using a vegetable peeler, peel cucumber into thin ribbons. Slice lime into wedges. • Discard any liquid from smooth dory packaging. Slice fish in half crossways to get 1 piece per person. • In a shallow bowl, combine Aussie spice blend and the plain flour. In a second shallow bowl, whisk the egg. In a third shallow bowl, place panko breadcrumbs. • Gently dip fish first into flour mixture to coat, then into the egg and finally in breadcrumbs. Set aside on a plate.

2
2

• Heat a large frying pan over medium-high heat with enough olive oil to cover the base. Cook crumbed fish in batches, until golden and cooked through, 2-4 minutes each side. Transfer to a paper-towel lined plate.

TIP: Add extra oil if needed so the crumbed fish does not stick to the pan.

3
3

• Meanwhile, combine a generous squeeze of lime juice and olive oil in a large bowl. Add cos lettuce, radish and cucumber to the dressing. Toss to combine and season to taste.

4
4

• Meanwhile, in a small bowl, combine mayonnaise and dijon mustard. • Divide zesty cos salad and crumbed fish between bowls. • Sprinkle over shredded Parmesan cheese and serve with dijon mayonnaise. Enjoy!