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fish with lentil spinach salad and a slice of lemon

Fish with lentil spinach salad

A tasty fish dish offering a variety of textures and colours that will appeal to more than just your taste buds!


Serves: Serves 4

Number of ingredients: 11 Ingredients

To prep: 15 Minutes Prep

To cook: 20 Minutes Cook

Difficulty: Medium

Nutrition per serving

  • Energy : 1374kJ

  • Protein : 33.8g

  • Fat (total): 7.6g

  • - Saturated Fat: 1.9g

  • Carbohydrate (total): 27g

  • - Sugar: 4.9g

  • Fibre: 6.6g

  • Sodium: 146mg


8 unpeeled baby potatoes, washed

400g can no-added salt brown lentils, drained

2 cups (60g) baby spinach leaves

250g cherry tomatoes, quartered

3 spring onions, ends trimmed and chopped (including green tops)

1/3 cup chopped parsley

Olive or Canola spray

4 x 120g fillets firm white fish (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. Drain and set aside.
  2. 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.