Cape Whiting With A Greek Style Salad

Heart Foundation approved. Folded Cape Hake fillets, baby marrow and pea medley with a Greek-style dressing.

Serves 1-2

Cape Whiting With A Greek Style Salad

Serves 1-2

Heart Foundation approved. Folded Cape Hake fillets, baby marrow and pea medley with a Greek-style dressing.

Ingredients

2 portions Sea Harvest Cape Whiting
1 tbsp (15 ml) Olive oil
2 small Baby marrows, cut into strips
2 Spring onions, sliced
½ cup (125 ml) Frozen peas
80 g low fat Feta
¼ cup (62.5 ml) Mint leaves

Dressing

1 tbsp (15 ml) Lemon juice
1 tsp (5 ml) Olive oil
1 tbsp (15 ml) Honey

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Method

Preheat the oven to maximum grill.
Place the fish portions on a baking tray and a drizzle of olive oil.
Season and grill for 6 minutes per side or until done.
Grill the baby marrows on a hot griddle pan for 1 minute each side.
Whisk the dressing ingredients together and toss with the baby marrows, peas, feta and mint.
Serve topped with the fish.

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How do I BAKE fish?

Dollops of flavoured butter (or a little olive oil) on fish portions are ideal for baking. Wrap fish portions in foil to keep moisture in – as fish forms its own juices. Open just before end of baking to allow for browning. Fish can also be placed in a suitable oven dish and covered. Baking takes around 20 minutes depending on the portion size.