Crispy tilapia salad

Consider tilapia, a sustainable fish, for a quick and healthy supper.


For the tilapia
For the dressing
For the salad

Preparation method

  1. For the fish, sprinkle the flour onto a plate and season to taste with salt and freshly ground black pepper.

  2. Dredge the pieces of fish in the seasoned flour until completely covered.

  3. Heat the oil in a heavy based frying pan over a medium heat. Add the fish to the pan, skin-side down, and fry for 2-3 minutes, or until crisp.

  4. Carefully turn the fillets over and fry for a further 2-3 minutes, or until completely cooked through.

  5. For the dressing, whisk the tarragon mustard, orange juice, sherry vinegar and walnut oil until well combined. Season, to taste, with salt and freshly ground black pepper.

  6. For the salad, blanch the broccoli in salted boiling water for 2-3 minutes, the refresh in iced water and place in a bowl along with the remaining ingredients.

  7. Add the dressing to the bowl and mix until well combined.

  8. Serve the fish on top of the salad.

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This recipe is from...

Something for the Weekend 20/03/2011 bbc_two Something for the Weekend

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