Hello and thanks for stopping by.
Happy Independence to all my Nigerian readers!
It is beet season here in Egypt and I am finding new and exciting ways to indulge. This beet and green bean salad is really exciting with sweetness from roasted beets and a bit of texture from the green beans. I have pickled the onions for extra flavour, you don’t have to if you like raw onions.
I started an exciting course last week, and that means I have even less time for making dinner in the week. This has prompted me to compile my easy and nutritious dinners to share with you.
This healthy salad recipe comes together pretty quickly, and it depends on if you are doing everything from scratch. The beets can be bought already roasted and vacuum sealed from the store, if you do it yourself you need to bake it wrapped in aluminium foil for 50 -60 minutes at 200˚C. You can cook your beets a few days ahead whenever you have time in the week, it will keep well in the fridge for about a week. If your fish fillets are frozen you may need to keep them in the fridge a night before so that when you need them the next night, they are ready to go. The cooking time of your fish will depend on the thickness. You can pan sear the fish and finish cooking in the oven or you can bake directly in the oven, this could take 8-12 minutes. To quickly pickle the onions, you need about 30 minutes so you can start with the onions and dinner should be ready in 30 minutes!
Yields 2 portions
Delicious Beets and green beans salad that is easy to made and can be made ahead. It is a great week night meal either on its own for a vegetarian option or paired with fish or chicken. I like to add honey to my vinaigrette to cut some off the sharpness of the acid, if you like your dressing sharp you can skip the honey or any other sweetener. Enjoy!
18 minPrep Time
12 minCook Time
30 minTotal Time
Save RecipeIngredients
- 2 White fish fillets (such as sea bass, seabream, tilapia etc)
- 200g cooked green beans
- 4 roasted small beets (medium diced)
- 100g crumbled or cubed feta cheese
- ½ onion thinly sliced (to pickle is optional)
- A few teaspoons of vegetable oil (for pan searing fish)
- Cold water for refreshing beans.
- Salt
- Crushed black pepper
- Dried parsley leaves
- Olive oil
- Lemon juice (optional, you can serve with lemon wedges instead)
- 100g water
- 100g white vinegar
- ½ tablespoon brown sugar
- 1 tablespoon White wine vinegar
- 3 tablespoons olive oil
- Salt & black pepper (to taste)
- Pinch of garlic powder
- ½ teaspoon Dijon or yellow mustard
- ½ teaspoon honey (optional)
Instructions
- To make pickle, mix water, vinegar and brown sugar in a small sauce pan and heat gently till sugar dissolves. Transfer to a bowl and drop the sliced onions in it. Cover and refrigerate till salad is assembled.
- Trim the ends of the green beans and cut them in halves.
- Bring salted water to a boil and cook the beans for 3-4 minutes (it should have a little bite). Quickly transfer beans to very cold water to stop the cooking and preserve the lovely green colour.
- Take out fish fillets and pat dry with a kitchen towel. The fish surface needs to be dry to get a good sear in the pan so that fish does not stick and start breaking.
- Preheat the oven to 200˚C if you are using an oven, if your fish is small, you could finish cooking it stove top.
- Season fish with salt, pepper, lemon juice and parsley. I haven’t given measurements for the seasoning because you are basically just sprinkling seasoning over the surface of the fish on both sides. Always start with salt. Coat with olive oil to rub in spices.
- To make dressing, combine wine vinegar or lemon juice with mustard and honey in a bowl. While whisking gently, slowly drizzle in the olive oil, by the time the olive oil is finished you should have a nice emulsion. Season with salt, pepper and garlic powder.
- Heat up a pan with a little drizzle of oil, the pan must be very hot for the fish to get a good sear. Sear the fish on both sides and transfer fish to the oven for about 10 minutes or finish cooking it on stove top.
- Assemble salad by combining the beans (well drained), beets, feta cheese and onions (well drained) and dress with the vinaigrette.
- Serve salad with fish fillet. This salad can be enjoyed alone as a vegetarian dish.
Notes
The recipe time assumes that you already have roasted beets on hands.
Calories
Fat
Carbs
Protein
1 thought on “Fish fillet with Beet and Green Bean Salad”