Loaves Fishes Fish Salad
Elevate your salad game with the vibrant and wholesome "Loaves Fishes Fish Salad" — a refreshing dish that combines tender, flaky white fish with crisp mixed greens, juicy cherry tomatoes, and tangy capers. Lightly pan-seared cod, haddock, or tilapia shines as the protein-packed star of this salad, while a zesty lemon-olive oil dressing ties all the fresh, summer-inspired flavors together. Topped with a sprinkle of fragrant dill and served alongside crusty bread, this Mediterranean-style salad is as satisfying as it is simple, making it perfect for a quick weekday dinner or a light lunch. Ready in just 25 minutes, this gluten-free and pescatarian-friendly recipe proves that healthy eating can be both delicious and effortless.
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Recipe Information
Ingredients
- 500 grams fresh white fish fillets (cod, haddock, or tilapia)
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 200 grams mixed salad greens (arugula, spinach, lettuce)
- 150 grams cherry tomatoes
- 1 cucumber
- 0.5 red onion
- 2 tablespoons capers
- 4 crusty bread slices
- 1 tablespoon dill (fresh, chopped)
Instructions
Preheat a non-stick pan over medium heat. Add 1 tablespoon of olive oil to the pan.
Season the fish fillets with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Place the fillets in the pan and cook for 4-5 minutes on each side, or until the fish flakes easily with a fork. Set aside to cool slightly.
While the fish cools, prepare the vegetables. Halve the cherry tomatoes, thinly slice the cucumber, and finely slice the red onion.
In a large bowl, combine the salad greens, cherry tomatoes, cucumber, red onion, and capers.
In a small bowl, whisk together 2 tablespoons of olive oil, 3 tablespoons of lemon juice, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper to make the dressing.
Break the slightly cooled fish into large chunks and add to the salad bowl.
Drizzle the dressing over the salad and gently toss to combine, taking care not to break the fish pieces too much.
Garnish with freshly chopped dill and serve alongside crusty bread slices for a complete meal.
Nutrition Facts
Calories |
1421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 4343 mg | 189% | |
| Total Carbohydrate | 138.2 g | 50% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 12.1 g | ||
| Protein | 127.5 g | 255% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 405 mg | 31% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2822 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
