Avocado & Mango Salad with Smoked Paprika Fish

Avocado & Mango Salad with Smoked Paprika Fish

  • Serves: 4
  • Prep Time: 00:25
  • Cooking Time: 00:08
  • * Plus marinating time
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A colourful salad full of flavour and textures. The smoked paprika marinade adds lots of flavour to the fish fillets. Perfect for a hot Summer's evening meal.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 4 x 150g fish fillets, I use Hoki (as the fillets are thick)
  • 1/2 cup roughly chopped walnuts, toasted
  • 1 tsp coconut oil, for cooking
  • MARINADE:
  • 1/2 cup canned coconut milk
  • 1 Tbsp olive oil
  • lemon zest, from 1/2 a lemon
  • 2 1/2 tsp smoked paprika
  • 2 tsp garlic, minced
  • 1 tsp ginger, minced or finely grated
  • 3/4 tsp fine sea salt, and 1/4 tsp pepper
  • SALAD:
  • 160g mixed greens spinach leaves, rocket etc.
  • 1 Lge carrot(s), grated
  • 2 avocado(s), sliced
  • 1 Lge mango(s), thinly sliced
  • 2 Tbsp chopped coriander
  • DRESSING:
  • lemon juice, from 1 lemon
  • 2 Tbsp coconut aminos
  • 2 Tbsp olive oil
  • 1 tsp sesame oil
  • Salt and , pepper to taste

Directions

Add all the marinade ingredients to a shallow dish, whisk to combine. If using frozen fish, once thawed, gently squeeze out some of the water. Place the fish fillets into the dish in a single layer, turn to coat both sides well. Marinade for 1 - 2 hour (to save time it can be left overnight), set aside in the fridge.

20 minutes before cooking the fish, prepare the dressing and salad.

To make the dressing: Place all the dressing ingredients into a small bowl, whisk together, then set aside.

To make the salad: Arrange the mixed greens evenly over a large serving plate. Mix through the carrot. Spread the avocado and mango slices over the top, arranging them alternatively. Sprinkle with 1/2 the walnuts. Place in the fridge, while you cook the fish.

Heat a large frying pan on medium, add 1 teaspoon of oil. Add the walnuts and toss for a few minutes to lightly brown. Set aside.

Increase heat to medium - high and add the fish fillets keeping as much marinade on as possible. Cook for 4 minutes then turn and cook the second side for 3 minutes or until cooked through (if using a thinner fillet shorten the cooking time). Remove from the heat and allow fish to sit for 10 minutes.

Cut the fish fillets into thick slices and lay over the salad. Sprinkle with the remaining walnuts and corriander. Pour the dressing over the whole dish.

Serve immediately.

fish fillets

There are 32,000 species of fish, I'm referring to white flesh fish here, like: Hoki, Whiting, Barramundi, Herring, Hake, Cod etc. Choose wild caught fish (not farmed). Fish is an excellent source of protein and essential fatty acids.

walnuts

Walnut kernels or meat are enclosed in a rounded hard shell. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of omega-3 fatty acids. Walnuts contain several minerals, especially high in manganese, vitamin E and B vitamins. Walnuts are also known for their rare and valuable antioxidant and anti-inflammatory nutrients. Store walnut kernels in the fridge or freezer, as they are susceptible to insect and fungal mold infestations.

coconut oil

Coconut oil is one of the most nutritious fats to cook and bake with. Use organic extra-virgin coconut oil which is unrefined and unbleached from non GMO coconuts. Coconut oil has a high smoking point and it is slow to oxidize due to its high saturated fat content, thus, resistant to going rancid. Some studies suggest coconut oil helps with digestion, including irritable bowel, tummy bugs, candida and parasites due to this oil containing short term medium-chain saturated fatty acids (MCFAs), which is a healthy form of saturated fat.

coconut milk

I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. See coconut milk recipe on page 299 of The JOYful Table cookbook. If purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.

olive oil

The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

lemon zest

Lemon zest is the finely grated yellow skin of the citrus fruit lemon. The lemon skin is where you will find the oil. To make lemon zest, use a fine zest grater so you can avoid the bitter white pith under the skin.

smoked paprika

Paprika is a relative of the chili pepper. Smoked paprika is used to add a sweet mildly spicy flavour to dishes and it adds a warm natural colour. Use organic smoked paprika, my favourite brands are Simply Organic or Frontier (I purchase online at iherb).

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

ginger

Ginger root is widely used as a spice but also for medicinal purposes. It is a hot spice which you will find in many commercial curry powders. It's often used to prevent motion sickness and nausea. Some studies have shown joint swelling in people suffering with arthritis experience less pain and swelling when taken daily. I like to use fresh minced ginger in my meals and dry ground ginger in baked goods.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

spinach leaves

I use English spinach leaves in my recipes. This more modern variety of spinach is more tender than older varieties and has small flat leaves. Can be eaten raw or lightly cooked. Spinach has a high nutritional value and is a rich source of iron.

carrot(s)

This crunchy orange vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.

avocado(s)

It is often mistaken for a vegetable, the avocado is a fruit. It has a rich buttery flavour and smooth texture. Avocados are a good source of healthy fats, vitamin C, E and B6, potassium and dietary fibre, also useful amounts of iron magnesium and folate.

mango(s)

If possible purchase locally grown mango. Mangoes have been named the most widely consumed fruit in the world. They contain over 20 vitamins and minerals. Some of the possible health benefits include a decreased risk of macular degeneration, decreased risk of colon cancer, improvement in digestion and bone health, plus skin and hair.

coriander

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.

lemon juice

Use freshly squeezed lemon juice. Most store bought lemon juice containers preservatives.

coconut aminos

An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.

olive oil

The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

sesame oil

Sesame seed oil adds extra flavour to Asian cooking. Purchase sesame oil that contains no MSG and no preservatives. Store in the fridge once opened. Sesame seed oil can help heart health and is good for the skin both topically and internally. It contains anti-cancer compounds, including phytic acid, magnesium and phytosterols.

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