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Flavour of the Month

Balsamic Bean Salad with 

Char Grilled Fish Fillets 

Serves 5

A number of health benefits have been associated with eating fish on a regular basis.  Not only is fish an excellent protein food, certain types of fish are a good source of  omega-3 fatty acids.  Omega-3 fatty acids are thought to be beneficial for a whole range of reasons, including the prevention of heart disease and certain types of cancers. This recipe shows an easy and tasty way to include a fish dish each week.  The Char Grilled Fish Fillets are served with a bean salad that has loads of taste and is great for a barbecue. Enjoy!

Ingredients

1-2 tablespoons olive oil

1 teaspoon ginger (fresh or ground)

2 cloves garlic, chopped

1 teaspoon ground cumin 

5 x 180g fish fillets in season       (e.g. perch, tailor)

Balsamic Bean Salad

440g canned beans (3 or 4 bean mix) or dried chickpeas, haricot beans cooked and cooled

½ medium cucumber, diced

1 large tomato, chopped roughly

½ onion, chopped or 2 spring onions

2 teaspoons balsamic vinegar

2 teaspoons olive oil

1 tablespoon each of mint and parsley, chopped

pepper

Method

In a flat dish combine oil, ginger, garlic and cumin.  Add fish and refrigerate.  Meanwhile prepare Balsamic Bean Salad.

In a bowl, mix together beans, cucumber, tomato and onion.

Add vinegar, olive oil, herbs and pepper. Toss to coat well.

Chill salad while grilling fish fillets.  

Preheat char grill pan, grill or barbecue until hot.  Remove fish from dish and cook each fillet for 4 minutes each side or until cooked through.  (When cooked, the fish flakes when tested with a fork). 

Serve immediately.

Health Tip

Fish is a good source of protein.  Certain types of fish contain omega-3 fatty acids

Dried beans (legumes) are a good source of carbohydrates, vitamins, minerals and fibre

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Last updated on December 21, 2007 .