Golden pan-fried basa is sided with a simple yet divine loaded lentil salad. No need to bust out all the pots and pans for this minty moment – it’s ready in no time!
Basa & Loaded Lentil Salad
Basa & Loaded Lentil Salad
with fresh mint, Danish-style feta & green leaves
Hands on Time: 10 - 25 minutes
Overall Time: 25 - 35 minutes
Ingredients:
- Basa Fillet
- Basa Fillets
- Cucumber
- Danish-style Feta
- Dijon Mustard
- Fresh Mint
- Green Leaves
- Low Fat Plain Yoghurt
- Red Onion
- Red Wine Vinegar
- Spice & All Things Nice Cape Bay Seasoning
- Tinned Lentils
- Tomato
- Tomatoes
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
- Butter
- Sugar/Sweetener/Honey
MUSTARD-LEMON DRESSING
In a small bowl, combine the mustard, the vinegar, seasoning, 10ml of olive oil, and 5ml of a sweetener. Set aside. Loosen the yoghurt with a splash of water and season to taste. Set aside.
SALAD ASSEMBLY
In a bowl, combine the drained lentils, the Tomato wedges, the sliced onion, the rinsed Green Leaves, ½ the picked mint, and the Cucumber half-moons. Crumble in the drained feta and add the mustard-vinegar dressing. Toss until fully coated.
BASA PARTY
Pat the basa dry with paper towel and coat in the Cape Bay Seasoning (to taste) and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
TIME TO DINE!
Plate up the loaded lentil salad. Side with the basa drizzled with the loosened yoghurt. Sprinkle over the remaining mint. Tuck in, Chef!
Dijon Mustard - 5ml
Red Wine Vinegar - 15ml
Low Fat Plain Yoghurt - 30ml
Tinned Lentils - 120g
Tomato - 1
Red Onion - 1
Green Leaves - 20g
Fresh Mint - 4g
Cucumber - 50g
Danish-style Feta - 20g
Basa Fillet - 1
Spice & All Things Nice Cape Bay Seasoning - 7,5ml
MUSTARD-LEMON DRESSING
In a small bowl, combine the mustard, the vinegar, seasoning, 20ml of olive oil, and 10ml of a sweetener Set aside. Loosen the yoghurt with a splash of water and season to taste. Set aside.
SALAD ASSEMBLY
In a bowl, combine the drained lentils, the Tomato wedges, the sliced onion, the rinsed Green Leaves, ½ the picked mint, and the Cucumber half-moons. Crumble in the drained feta and add the mustard-vinegar dressing. Toss until fully coated.
BASA PARTY
Pat the basa dry with paper towel and coat in the Cape Bay Seasoning (to taste) and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
TIME TO DINE!
Plate up the loaded lentil salad. Side with the basa drizzled with the loosened yoghurt. Sprinkle over the remaining mint. Tuck in, Chef!
Dijon Mustard - 10ml
Red Wine Vinegar - 30ml
Low Fat Plain Yoghurt - 60ml
Tinned Lentils - 240g
Tomato - 1
Red Onion - 1
Green Leaves - 40g
Fresh Mint - 8g
Cucumber - 100g
Danish-style Feta - 40g
Basa Fillets - 2
Spice & All Things Nice Cape Bay Seasoning - 15ml
MUSTARD-LEMON DRESSING
In a small bowl, combine the mustard, the vinegar, seasoning, 30ml of olive oil, and 15ml of a sweetener. Set aside. Loosen the yoghurt with a splash of water and season to taste. Set aside.
SALAD ASSEMBLY
In a bowl, combine the drained lentils, the Tomato wedges, the sliced onion, the rinsed Green Leaves, ½ the picked mint, and the Cucumber half-moons. Crumble in the drained feta and add the mustard-vinegar dressing. Toss until fully coated.
BASA PARTY
Pat the basa dry with paper towel and coat in the Cape Bay Seasoning (to taste) and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
TIME TO DINE!
Plate up the loaded lentil salad. Side with the basa drizzled with the loosened yoghurt. Sprinkle over the remaining mint. Tuck in, Chef!
Dijon Mustard - 15ml
Red Wine Vinegar - 45ml
Low Fat Plain Yoghurt - 90ml
Tinned Lentils - 360g
Tomatoes - 2
Red Onion - 1
Green Leaves - 60g
Fresh Mint - 12g
Cucumber - 150g
Danish-style Feta - 60g
Basa Fillets - 3
Spice & All Things Nice Cape Bay Seasoning - 22,5ml
MUSTARD-LEMON DRESSING
In a small bowl, combine the mustard, the vinegar, seasoning, 40ml of olive oil, and 20ml of a sweetener. Set aside. Loosen the yoghurt with a splash of water and season to taste. Set aside.
SALAD ASSEMBLY
In a bowl, combine the drained lentils, the Tomato wedges, the sliced onion, the rinsed Green Leaves, ½ the picked mint, and the Cucumber half-moons. Crumble in the drained feta and add the mustard-vinegar dressing. Toss until fully coated.
BASA PARTY
Pat the basa dry with paper towel and coat in the Cape Bay Seasoning (to taste) and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
TIME TO DINE!
Plate up the loaded lentil salad. Side with the basa drizzled with the loosened yoghurt. Sprinkle over the remaining mint. Tuck in, Chef!
Dijon Mustard - 20ml
Red Wine Vinegar - 60ml
Low Fat Plain Yoghurt - 125ml
Tinned Lentils - 480g
Tomatoes - 2
Red Onion - 1
Green Leaves - 80g
Fresh Mint - 15g
Cucumber - 200g
Danish-style Feta - 80g
Basa Fillets - 4
Spice & All Things Nice Cape Bay Seasoning - 30ml
Frequently Asked Questions
What is the preparation time for Basa & Loaded Lentil Salad?
The preparation time for Basa & Loaded Lentil Salad with fresh mint, Danish-style feta & green leaves is between 10 and 25 minutes.
What is the total time required to make Basa & Loaded Lentil Salad with fresh mint, Danish-style feta & green leaves?
The total time required to make Basa & Loaded Lentil Salad with fresh mint, Danish-style feta & green leaves is between 25 and 35 minutes.
How many servings does Basa & Loaded Lentil Salad provide?
4 servings
What are the main ingredients in Basa & Loaded Lentil Salad?
Basa Fillet, Basa Fillets, Cucumber, Danish-style Feta, Dijon Mustard, Fresh Mint, Green Leaves, Low Fat Plain Yoghurt, Red Onion, Red Wine Vinegar, Spice & All Things Nice Cape Bay Seasoning, Tinned Lentils, Tomato, Tomatoes
What is the nutritional information of Basa & Loaded Lentil Salad?
Calories: 622, Carbs: 68 grams, Fat: grams, Protein: 61.2 grams, Sugar: 12.8 grams, Salt: 642 grams
How do I prepare Basa & Loaded Lentil Salad?
MUSTARD-LEMON DRESSING: In a small bowl, combine the mustard, the vinegar, seasoning, 20ml of olive oil, and 10ml of a sweetener Set aside. Loosen the yoghurt with a splash of water and season to taste. Set aside. SALAD ASSEMBLY: In a bowl, combine the drained lentils, the tomato wedges, the sliced onion, the rinsed green leaves, ½ the picked mint, and the cucumber half-moons. Crumble in the drained feta and add the mustard-vinegar dressing. Toss until fully coated. BASA PARTY: Pat the basa dry with paper towel and coat in the Cape Bay Seasoning (to taste) and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden. TIME TO DINE!: Plate up the loaded lentil salad. Side with the basa drizzled with the loosened yoghurt. Sprinkle over the remaining mint. Tuck in, Chef!
What should be prepared from my kitchen to make Basa & Loaded Lentil Salad?
Basa Fillet, Basa Fillets, Cucumber, Danish-style Feta, Dijon Mustard, Fresh Mint, Green Leaves, Low Fat Plain Yoghurt, Red Onion, Red Wine Vinegar, Spice & All Things Nice Cape Bay Seasoning, Tinned Lentils, Tomato, Tomatoes
How many calories does Basa & Loaded Lentil Salad have?
622 calories
How much fat content does Basa & Loaded Lentil Salad have?
grams
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