Ingredients
Serves 4 Prep: 20 mins Cooking: 15 mins1 tbsp cumin seeds
1 tbsp fennel seeds
2 tbsp plain flour
4 white fish fillets
1 tbsp olive oil
1 tbsp butter
Baby rocket leaves, to serve
Chickpea salad:
1 x 400g can chickpeas, rinsed, drained
3 eggs, hard-boiled, peeled, chopped
4 shallots, ends trimmed, thinly sliced
1 red capsicum, halved, deseeded, chopped
1 Lebanese cucumber, deseeded, chopped
⅓ cup fresh continental parsley leaves, chopped
⅓ cup fresh mint leaves, chopped
2 tbsp mayonnaise
2 tbsp Greek-style natural yoghurt
1 tbsp red wine vinegar
1 tsp curry powder
1 garlic clove, finely chopped
Method
1. To make the chickpea salad, combine the chickpeas, egg, shallot, capsicum, cucumber, parsley and mint in a large bowl. Combine the mayonnaise, yoghurt, vinegar, curry powder and garlic in a small bowl. Stir the dressing into the salad.
2. Use a mortar and pestle, or a coffee or spice grinder, to finely crush the cumin seeds and fennel seeds. Place on a large plate. Add the flour and combine. Season with salt and pepper. Add the fish and turn to coat. Shake off excess.
3. Heat half the oil in a large frying pan over medium-high heat. Cook half the fish for 2-3 minutes each side, adding half the butter halfway through cooking. Divide among serving plates. Cover with foil to keep warm. Repeat with remaining oil, fish and butter. Serve with the chickpea salad and baby rocket leaves.
Per serve: 50g protein, 21g fat (6g saturated fat), 21g carb, 6.5g dietary fibre, 1990kJ (475 Cals).