Pan-fried blue-eye with wild rice salad

Name: Pan-fried blue-eye with wild rice salad
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4
Ingredients: 1/3 cup (80ml) olive oil; 4 x 200g blue-eye fillets; Finely grated zest and juice of 1 lemon, plus wedges to serve; 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

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by Warren Mendes

delicious. team

Oct 03, 2015

Succulent pan-fried blue-eye is perfectly paired with a colourful wild rice salad.

1/3 cup (80ml) olive oil
4 x 200g blue-eye fillets
Finely grated zest and juice of 1 lemon, plus wedges to serve
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

Method

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