Healthy living

Fish with lentil spinach salad

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 4


  • 8 unpeeled baby potatoes, washed
  • 400 g can no-added-salt brown lentils, drained
  • 2 cups (60 g) baby spinach leaves
  • 250 g cherry tomatoes, quartered
  • 3 spring onions, ends trimmed and chopped (including green tops)
  • 1/3 cup chopped parsley
  • Olive or canola oil spray
  • 4 x 120 g fillets firm white fish (for example, barramundi, snapper, hake, ling, perch, mackerel, cod, seabass or coral trout)
  • Lemon wedges, to serve


  • 1 tablespoon balsamic vinegar
  • 1 teaspoon honey wholegrain mustard


1. Place unpeeled potatoes in a saucepan and cover with water. Bring to the boil and allow to simmer for 10 minutes or until you can easily pierce them with a knife.

2. Drain and set aside. While the potatoes are cooking, combine the brown lentils, spinach, tomatoes, spring onions and parsley in a large bowl.

3. In a separate small bowl, combine balsamic vinegar and mustard to make a dressing. Mix dressing through the lentil salad.

4. Lightly spray a large non-stick frypan with oil and heat over medium heat. Add fish and cook each side for 2&3 minutes or until golden and cooked through.

5. Serve fish with potatoes, lentil salad and lemon wedges.

This publication is provided for education and information purposes only. It is not a substitute for professional advice. Information about a service, product or treatment does not imply endorsement and is not intended to replace professional advice. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified professional for answers to their questions.