Name: Crispy Flathead with Lemon Yoghurt and Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: Australian
Ingredients: 4 fillets Flathead (Substitute with cod or barramundi if needed.); 2 tablespoons Olive Oil (Feel free to use vegetable oil or butter.); 1 cup Greek Yoghurt (Use dairy-free yogurt as needed.); 2 tablespoons Lemon Juice (Freshly squeezed is preferred.); 1 teaspoon Lemon Zest (Opt for organic lemons when possible.); 2 tablespoons Mint (Parsley or basil are good substitutes.); 4 cups Mixed Salad Greens (Seasonal greens are ideal.); 1 cup Broad Beans (Can be replaced with peas if desired.)

Description

A delightful crispy flathead dish served with lemon yoghurt and a fresh salad, perfect for any occasion.

Ingredients

Scale

4 fillets Flathead (Substitute with cod or barramundi if needed.)
2 tablespoons Olive Oil (Feel free to use vegetable oil or butter.)
1 cup Greek Yoghurt (Use dairy-free yogurt as needed.)
2 tablespoons Lemon Juice (Freshly squeezed is preferred.)
1 teaspoon Lemon Zest (Opt for organic lemons when possible.)
2 tablespoons Mint (Parsley or basil are good substitutes.)
4 cups Mixed Salad Greens (Seasonal greens are ideal.)
1 cup Broad Beans (Can be replaced with peas if desired.)

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Instructions

In a large bowl, combine broad beans and fresh fennel (or mixed salad greens). Season lightly with salt and pepper, then toss gently to mix all the ingredients together.
In a separate bowl, mix Greek yoghurt, fresh lemon juice, and lemon zest until well combined. Taste, and adjust zinginess with more lemon if desired.
Pat flathead fillets dry with paper towels. Heat olive oil and a pat of butter in a large non-stick pan over medium-high heat until the butter begins to bubble.
Carefully place the fish skin-side down in the hot pan. Cook for about 4 minutes until the fillets are golden brown and crisp.
Gently flip the fillets and cook for an additional 1-2 minutes until fully cooked through and flaky.
Arrange the beautifully fried flathead on plates, add generous dollops of lemon yoghurt on top, and serve alongside your vibrant salad.

Notes

Feel free to substitute the flathead with other white fish like cod or barramundi.
Dairy-free yogurt can be used instead of Greek yoghurt for a dairy-free option.
Freshly squeezed lemon juice enhances the flavor.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Main Dish
Method: Pan-frying
Cuisine: Australian

Nutrition

Serving Size: 1 fillet with salad
Calories: 350
Sugar: 3g
Sodium: 150mg
Fat: 22g
Saturated Fat: 4g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 20g
Fiber: 6g
Protein: 28g
Cholesterol: 60mg