EatSmarter exclusive recipe

Frisee Lettuce and Melon Saladwith Roasted Perch Fillet

Frisee Lettuce and Melon Salad - Frisee Lettuce and Melon Salad - A fruity frisée melon salad with juicy fish fillet is just right for a light dinner
292 kcal
Frisee Lettuce and Melon Salad - A fruity frisée melon salad with juicy fish fillet is just right for a light dinner

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Difficulty:easy
Preparation:30 min
Ready in:30 min
Low-sugar
Low-fat
Vitamin-rich
Mineral-rich
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1 serving contains (Percentage of daily recommendation)
Calories292 kcal(15%)
Protein36 g(72%)
Fat9 g(11%)
Carbohydrates16 g(6%)
Added Sugar3 g(3%)
Roughage3 g(10%)

Recipe Development: EAT SMARTER

Ingredients

For servings

1Melon (such as Galia; about 1.2 kg)
3 tablespoonsApple cider vinegar
1 tablespoonHoney
2 tablespoonsOlive oil
Salt
Pepper
1Frisee lettuce (about 200 grams)
1Cucumber (about 500 grams)
1red Chile pepper
1 ½ poundsPerch fillet (without skin)
1 tablespoonCanola oil

Kitchen Utensils

1 Tablespoon, 1 Teaspoon, 1 Large knife, 1 Cutting board, 1 Small bowl, 1 Whisk, 1 Bowl, 1 Salad server, 1 deep bowl, 1 Immersion blender, 1 Salad spinner, 1 Non-stick pan, 1 Slotted spatula

Directions

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1 Halve the melon and remove seeds with a spoon.
2 For dressing, coarsely dice enough melon to yield 200 grams (approximately 7 ounces) and put into a tall vessel. Puree with an immersion blender.
3 Mix the melon puree with the vinegar, honey and olive oil and season with salt and pepper.
4 Cut the rest of the melon into cubes (about 2 cm) (approximately 3/4 inch). Rinse the frisee lettuce, spin dry and cut into bite-sized pieces.
5 Rinse cucumbers thoroughly, wipe dry and halve lengthwise. Remove seeds with a teaspoon and cut cucumber into thin slices (about 5 mm) (approximately 1/4 inch).
6 Rinse chile pepper, halve lengthwise, remove seeds and chop the flesh finely.
7 Rinse fish fillet, pat dry and season with salt and pepper.
8 Heat canola oil in a pan over medium heat and fry the fish fillet until browned, about 2-3 minutes on each side. 
9 Put the melon, cucumber, frisee lettuce and chile pepper in a bowl, add the dressing and toss well to combine. 
10 Cut the fish as desired and serve with the salad.
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