Pan-fried blue-eye with wild rice salad

title="Pan-fried blue-eye with wild rice salad"
src="http://venice-fishing.com/wp-content/uploads/2018/12/Pan-fried-blue-eye-with-wild-rice-salad.jpg" srcset="https://img.taste.com.au/HIKzdHle/w720-h480-cfill-q80/taste/2016/11/pan-fried-blue-eye-with-wild-rice-salad-94064-1.jpeg 720w, https://img.taste.com.au/F8UrlRTF/w643-h428-cfill-q90/taste/2016/11/pan-fried-blue-eye-with-wild-rice-salad-94064-1.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Pan-fried blue-eye with wild rice salad"
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• 0:05 Prep


• 0:10 Cook


• 
  4 Servings


• Capable cooks

Succulent pan-fried blue-eye is perfectly paired with a colourful wild rice salad.

Featured in
Easy dinner recipes, Nutrition information

Ingredients

• 1/3 cup (80ml) olive oil


• 4 x 200g blue-eye fillets


• Zest and juice of 1 lemon


• 1 tsp Dijon mustard


• 3/4 cup (135g) wild or brown rice, cooked to packet instructions, cooled


• 100g marinated roasted capsicum, drained, chopped


• 1/3 cup (50g) pine nuts, toasted


• 1/2 bunch mint, leaves torn


• 1/2 bunch basil, leaves torn


• Extra lemon wedges, to serve

Method

• 
  
  
  Step 1
  
  
  
  
  Place 2 tbs oil in a large frypan over medium heat. Season the fish and cook, skin-side down, for 4 minutes, then turn and cook for a further 3 minutes or until cooked through. Transfer to a plate and set aside to rest, loosely covered with foil, for 3 minutes.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Meanwhile, to make the dressing, combine the lemon zest and juice, mustard and remaining 2 tbs oil in a large bowl.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Season, then add the cooled rice. Add the roasted capsicum, pine nuts, mint and basil, then toss to combine.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  Discard the skin from the fish and serve with the wild rice salad and lemon wedges to squeeze over
  
  
  

• Low carb


• Low sodium


• Low sugar


• Lower gi

Nutrition

• 2309 kj

  Energy




• 30.4g

  Fat Total




• 3.6g

  Saturated Fat




• 2.6g

  Fibre




• 46.1g

  Protein




• 82mg

  Cholesterol




• 164mg

  Sodium




• 2.5g

  Carbs (sugar)




• 31.5g

  Carbs (total)

All nutrition values are per serve

• Author: Warren Mendes


• Image credit: Jeremy Simons


• Publication: Taste.com.au

Source: taste.com.au