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Pan-fried blue-eye with wild rice salad

  • 0:05 Prep
  • 0:10 Cook
  • 4 Servings


  • 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


  • 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.
  • 2
    Meanwhile, to make the dressing, combine the lemon zest and juice, mustard and remaining 2 tbs oil in a large bowl.
  • 3
    Season, then add the cooled rice. Add the roasted capsicum, pine nuts, mint and basil, then toss to combine.
  • 4
    Discard the skin from the fish and serve with the wild rice salad and lemon wedges to squeeze over

Source: taste.com.au


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