Pan seared fish with charred corn salad
Succulent pan seared fish served with a charred corn salad is an absolutely delicious, healthy and gluten-free summer dinner recipe.
Servings 4
Calories 342kcal
Ingredients
For the charred corn salad
- 6 ears of corn
- 2 cups cherry tomatoes chopped
- ½ red onion finely chopped
- 1-2 jalapeños finely chopped
- ½ cup fresh cilantro/coriander
- 2 tbsp olive oil
- 1-2 tbsp lime juice
- salt and pepper to taste
For the fish
- 800 g (28oz) white fish fillets
- 2 tbsp olive oil
- 1-2 tsp salt
- pepper to taste
Instructions
- To make the salad, brush the corn with olive oil and char in a hot pan/skillet or on an outdoor grill until caramelized on all sides.
- Slice the corn off the cobs and transfer to a large mixing bowl.
- Add the chopped tomatoes, red onion, jalapeño and cilantro/coriander then dress with olive oil, lime juice salt and pepper.
- Pre-heat a large frying pan or skillet over medium-high heat.
- Pat the fish fillets dry with paper towels then drizzle with olive oil and season with salt and pepper.
- Rub the oil and seasoning into the fish.
- Add the fish to the hot pan and cook for 3-4 minute per side (depending on thickness) until the fish is golden brown and cooked through.
- Serve the fish with the charred corn salad.
Nutrition
Calories: 342kcal | Carbohydrates: 6g | Protein: 41g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 100mg | Sodium: 696mg | Potassium: 840mg | Fiber: 1g | Sugar: 3g | Vitamin A: 611IU | Vitamin C: 36mg | Calcium: 35mg | Iron: 2mg
