Pan Fried Blue Eye Next Wild Rice Salad

Succulent pan-fried blue-eye is perfectly paired gone a colourful wild rice salad.

The ingredient of Pan Fried Blue Eye Next Wild Rice Salad

• 1 3 cup 80ml olive oil
• 4 x 200g blue eye fillets
• zest and juice of 1 lemon
• 1 tsp dijon mustard
• 3 4 cup 135g wild or brown rice cooked to packet instructions cooled
• 100g marinated roasted capsicum drained chopped
• 1 3 cup 50g pine nuts toasted
• 1 2 bunch mint leaves torn
• 1 2 bunch basil leaves torn
• additional supplementary lemon wedges to bolster

The Instruction of pan fried blue eye next wild rice salad

• place 2 tbs oil in a large frypan exceeding medium heat season the fish and cook skin side down for 4 minutes then outlook and cook for a extra 3 minutes or until cooked through transfer to a plate and set aside to rest loosely covered in imitation of foil for 3 minutes
• meanwhile to make the dressing improve the lemon zest and juice mustard and steadfast 2 tbs oil in a large bowl
• season after that accumulate the cooled rice add the roasted capsicum pine nuts mint and basil then toss to combine
• discard the skin from the fish and bolster like the wild rice salad and lemon wedges to squeeze over

Nutritions of Pan Fried Blue Eye Next Wild Rice Salad

calories: 551 851 calories
calories: 30 4 grams fat
calories: 3 6 grams saturated fat
calories: 31 5 grams carbohydrates
calories: 2 5 grams sugar
calories: n a
calories: 46 1 grams protein
calories: 82 milligrams cholesterol
calories: 164 milligrams sodium
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calories: nutritioninformation