Pan-fried fish with quinoa, avocado and salsa verde

The Heritage Hotel have kindly supplied this recipe for a truly great pan-roasted fish dish that features on their children's menu.

Fish fillet with quinoa salad, salsa verde and sliced avocado
SERVES 4
TIME TO MAKE 45 - 1 hour
MEAL TYPE Dinner
SERVES 4
TIME TO MAKE 45 - 1 hour
MEAL TYPE Dinner

Method

Salsa verde

  1. Place herbs, garlic, capers and gherkins on a chopping board and chop until fine
  2. Scrape off chopping board and transfer to a mixing bowl
  3. Mix in mustard and olive oil

Quinoa salad

  1. Wash quinoa and place in a pot with the stock
  2. Bring to the boil, cover and simmer for 15 minutes.  Do not stir as it will cook unevenly
  3. When cooked, remove from heat and mix in red onion, capsicum, parsley, coriander and avocado oil

Fish

  1. Heat a frying pan over a hot heat
  2. Cook fish until golden brown on both sides

Serve fish alongside quinoa salad, salsa verde and avocado

The Heritage Hotel in Auckland have joined up with the Heart Foundation's Kids' Choice programme which works to promote healthier children's menus around New Zealand.

  •  
    Salsa verde
  • 10 g
    parsley
  • 1 clove
    garlic
  • 1 1/2 tbsp
    capers
  • 1 
    gherkin
  • 1 tbsp
    Dijon mustard
  • 2 tbsp
    extra virgin olive oil
  •  
    Quinoa salad
  • 100 g
    quinoa
  • 220 ml
    vegetable stock
  • 2 tbsp
    red onion, finely diced
  • 2 tbsp
    capsicum, finely diced
  • 2 tbsp
    parsley, finely chopped
  • 2 tbsp
    coriander, finely chopped
  • 20 ml
    avocado oil
  •  
    Fish
  • 400 g
    fish fillets
  • 2 tbsp
    olive oil
  •  
    To serve
  • 1 
    avocado, sliced
Per serve
  • Energy
    1117kJ
  • Total Fat
    17.7g
  • Saturated Fat
    2.6g
  • Total Carbohydrate
    23.4g
  • Sugars
    2.9g
  • Dietary Fibre
    2.8g
  • Sodium
    130mg

Method

Salsa verde

  1. Place herbs, garlic, capers and gherkins on a chopping board and chop until fine
  2. Scrape off chopping board and transfer to a mixing bowl
  3. Mix in mustard and olive oil

Quinoa salad

  1. Wash quinoa and place in a pot with the stock
  2. Bring to the boil, cover and simmer for 15 minutes.  Do not stir as it will cook unevenly
  3. When cooked, remove from heat and mix in red onion, capsicum, parsley, coriander and avocado oil

Fish

  1. Heat a frying pan over a hot heat
  2. Cook fish until golden brown on both sides

Serve fish alongside quinoa salad, salsa verde and avocado

The Heritage Hotel in Auckland have joined up with the Heart Foundation's Kids' Choice programme which works to promote healthier children's menus around New Zealand.