Directions:
- Remove the skin and bones from the cutlets. You will need about 250g fish flesh, cut into large chunks (about 5cm).
- To make the vinegar dressing, mix together the vinegar, orange juice and olive oil, and season with salt and cracked black pepper.
- In a pan, bring some lightly salted water to a simmer and gently place the fish into the water. Cook for 5 minutes, or until just cooked. Using a slotted spoon, carefully remove the fish from the water and, while still warm, cut into fine pieces. Add the fish pieces to the vinegar dressing and allow to cool.
- Remove the skin and bitter white pith from the oranges. Using a small sharp knife, cut between the membranes to remove the orange segments.
- In a bowl, toss together the slices of fennel, olives and orange segments, then spoon the fish mixture over the top of the salad. Season to taste with salt and cracked pepper. Serve at room temperature.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 230.42 Kcal (965 kJ) | ||
| Calories from fat | 93.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.44g | 16% | |
|---|---|---|---|
| Cholesterol | 51.25mg | 17% | |
| Sodium | 604.19mg | 25% | |
| Potassium | 734.82mg | 16% | |
| Total Carbs | 11.73g | 4% | |
| Sugars | 6.5g | 26% | |
| Dietary Fiber | 3.07g | 12% | |
| Protein | 22.53g | 45% | |
| Vitamin C | 40.2mg | 67% | |
| Iron | 1.5mg | 9% | |
| Calcium | 143.8mg | 14% | |
| Amount Per 100 g | |||
| Calories | 87.25 Kcal (365 kJ) | ||
| Calories from fat | 35.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.95g | 16% | |
|---|---|---|---|
| Cholesterol | 19.41mg | 17% | |
| Sodium | 228.77mg | 25% | |
| Potassium | 278.24mg | 16% | |
| Total Carbs | 4.44g | 4% | |
| Sugars | 2.46g | 26% | |
| Dietary Fiber | 1.16g | 12% | |
| Protein | 8.53g | 45% | |
| Vitamin C | 15.2mg | 67% | |
| Iron | 0.6mg | 9% | |
| Calcium | 54.5mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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