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Quick Crumbed Fish & Lemony Cos Salad
Calorie Smart
Under 30g carbs
Under 40g carbs
Quick Crumbed Fish & Lemony Cos Salad

with Radish & Dijon Mayonnaise

20 min
Difficulty: 1/3

Everything about this salad is fresh and fabuulous. The crisp cos lettuce salad with a punch of pepper from the radish is ready to welcome crumbed fish to your table. The Dijon mayo gives it that extra aromatic kick! *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Eggs
May contain traces of allergens
Wheat
Gluten
Fish

Utensils

Large Non-Stick Pan

Tags

New
Over 30g protein
Calorie Smart
Under 30g carbs
Quick
Healthy
Under 40g carbs
Ingredients
Panko breadcrumbs

Panko breadcrumbs

1 packet

Cos lettuce

Cos lettuce

1

Hoki fillets

Hoki fillets

280 g

Cucumber

Cucumber

1

Kiwi Spice Blend

Kiwi Spice Blend

1 sachet

Dijon mustard

Dijon mustard

1 packet

Lemon

Lemon

1

Radish

Radish

2

Olive oil

Olive oil

1 drizzle

Plain flour

Plain flour

1 tbs

Egg

Egg

1 piece

Mayonnaise

Mayonnaise

2 tbs

Preparation
1
Get prepped

• Roughly chop cos lettuce. Thinly slice radish. Using a vegetable peeler, peel 
cucumber into thin ribbons. Slice lemon into wedges.
• Place your hand on top of hoki fillet and slice through horizontally to make 
two thin steaks. Pat hoki dry with paper towel and season both sides with 
salt and pepper.
• In a shallow bowl, combine Kiwi spice blend and the plain flour. In a 
second shallow bowl, whisk the egg. In a third shallow bowl, place panko 
breadcrumbs.
• Dip hoki into flour mixture, then into the egg and finally in breadcrumbs. 
Set aside on a plate.

2
Cook the fish

• Heat a large frying pan over medium-high heat with enough olive oil to 
cover the base. Cook crumbed hoki, until golden and cooked through, 
3-4 minutes each side. Transfer to a paper-towel lined plate. 


TIP: White fish is cooked through when the centre turns from translucent to 
white.
TIP: Add extra oil between batches if needed so fish doesn't stick to the pan.

3
Toss the salad

• Meanwhile, combine a generous squeeze of lemon juice and olive oil in a 
large bowl. Add cos lettuce, radish and cucumber to the dressing. Toss to 
combine and season to taste. 

4
Finish & serve

• In a small bowl, combine the mayonnaise and Dijon mustard.
• Divide lemony cos salad between bowls. Top with crumbed fish.
• Serve with Dijon mayonnaise. Enjoy!

Nutrition per serving

373

kcal

Calories

1560

kJ

Energy (kJ)

84.9

g

Fat

13.2

g

of which saturates

33.2

g

Carbohydrate

6.6

g

of which sugars

3.9

g

Dietary Fibre

35.5

g

Protein

42

mg

Cholesterol

1400

mg

Sodium

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