eCook Meal
Basa & Loaded Lentil Salad
with fresh mint, Danish-style feta & green leaves
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!
Serving guide
Choose your portion size.
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!
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!
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!
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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R206.19
for 4 servings · R51.55 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Dijon Mustard needs 20 mlHand Cooked Dijon Mustard Potato Crisps 50 g R17.99 · whole pack (size can't be divided)R17.99
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Low Fat Plain Yoghurt needs 125 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 42% of packR8.33
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Red Onion needs 1Sliced Red Onions 70 g R16.99 · whole pack (size can't be divided)R16.99
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Danish-style Feta needs 80 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 10% of packR10.00
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Red Wine Vinegar needs 60 mlRed Wine Vinegar 250 ml 250 ml at R44.99 · 24% of packR10.80
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Basa Fillets needs 4Basa Fillets Avg 300 g R87.00 · whole pack (size can't be divided)R87.00
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Fresh Mint needs 15 gFresh Mint 20 g 20 g at R14.99 · 75% of packR11.24
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
Not in the Woolies basket — source these elsewhere:
- Spice & All Things Nice Cape Bay Seasoning
- Tinned Lentils
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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, Cucumber, Dijon Mustard, Feta, Fresh Mint, Green Leaves, Red Onion, Red Wine Vinegar, Spice & All Thing Nice Cape Bay Seasoning, Tinned Lentils, Tomato, Yoghurt
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?
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. 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! 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. 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.
What should be prepared from my kitchen to make Basa & Loaded Lentil Salad?
Basa Fillet, Cucumber, Dijon Mustard, Feta, Fresh Mint, Green Leaves, Red Onion, Red Wine Vinegar, Spice & All Thing Nice Cape Bay Seasoning, Tinned Lentils, Tomato, Yoghurt
How many calories does Basa & Loaded Lentil Salad have?
622 calories
How much fat content does Basa & Loaded Lentil Salad have?
grams