Fantastic tomato & fennel salad with flaked barbecued fish

Fish Salad with Fennel and Tomato

Serves 4

  • extra virgin olive oil

  • 2 lemons

  • sea salt

  • freshly ground black pepper

  • 400 g fish fillets (tuna, mackerel, trout), from sustainable sources, ask your fishmonger

  • 1 handful fresh marjoram or oregano, leaves picked and chopped

  • 8 nice plum tomatoes, or 800g beautifully-ripe mixed tomatoes

  • 2 bulbs fennel, trimmed, coarse outer leaves removed, herby tops reserved

  • 2 tablespoons balsamic vinegar

  • 1 red chilli, deseeded and finely sliced, optional

Mix together a good lug of extra virgin olive oil, a nice squeeze of lemon juice and a pinch of salt and pepper. Drizzle this all over the fish then pat on the chopped marjoram or oregano. Put your fillets on the hottest part of the grill (make sure your grill is really clean to prevent the fish from sticking).



If your fillets are 2cm thick, they'll only need about 2 minutes cooking time. If the fish breaks up, don't worry as you'll be flaking it up later anyway. If it still has the skin on, cook it skin-side down as it's less likely to stick. Once cooked, remove to a warm plate.



To make the salad, finely slice the tomatoes and season with salt and pepper. Arrange on your plates. Finely slice your fennel bulb and dress it in a bowl with extra virgin olive oil and lemon juice. Season with salt and pepper then scatter over your tomatoes. Finally, spoon over your fish, flaking it as you go. Scatter over your reserved fennel tops, drizzle with the balsamic vinegar and scatter with chilli, if using, to finish.

Nutritional Information

Fantastic tomato & fennel salad with flaked barbecued fish

Italian-style herby fish with balsamic dressing

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A lovely, fresh fennel salad is such a great summer combo with the delicate, hot fish
Serves 4
15m
Super easy
Print this recipe
Method

The nice thing about this dish is that you have the lovely, cool salad contrasting with your warm or hot fish. It works really well and is beautifully refreshing. Feel free to use whatever fish looks nice and fresh, just ask your fishmonger to fillet and pin-bone it for you.

Mix together a good lug of extra virgin olive oil, a nice squeeze of lemon juice and a pinch of salt and pepper. Drizzle this all over the fish then pat on the chopped marjoram or oregano. Put your fillets on the hottest part of the grill (make sure your grill is really clean to prevent the fish from sticking).

If your fillets are 2cm thick, they'll only need about 2 minutes cooking time. If the fish breaks up, don't worry as you'll be flaking it up later anyway. If it still has the skin on, cook it skin-side down as it's less likely to stick. Once cooked, remove to a warm plate.

To make the salad, finely slice the tomatoes and season with salt and pepper. Arrange on your plates. Finely slice your fennel bulb and dress it in a bowl with extra virgin olive oil and lemon juice. Season with salt and pepper then scatter over your tomatoes. Finally, spoon over your fish, flaking it as you go. Scatter over your reserved fennel tops, drizzle with the balsamic vinegar and scatter with chilli, if using, to finish.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 438
    22%
  • Carbs 14.5g
    6%
  • Sugar 7.5g 8%
  • Fat 30.7g 44%
  • Saturates 5.5g 28%
  • Protein 22.4g 50%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • extra virgin olive oil

  • 2 lemons

  • sea salt

  • freshly ground black pepper

  • 400 g fish fillets (tuna, mackerel, trout), from sustainable sources, ask your fishmonger

  • 1 handful fresh marjoram or oregano, leaves picked and chopped

  • 8 nice plum tomatoes, or 800g beautifully-ripe mixed tomatoes

  • 2 bulbs fennel, trimmed, coarse outer leaves removed, herby tops reserved

  • 2 tablespoons balsamic vinegar

  • 1 red chilli, deseeded and finely sliced, optional