Pan Fried Hoki with Avocado and Tomato Salsa

A light and healthy Hoki recipe perfect for a warm summer evening.

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • one-plus-vege-icon
  • low-sodium-icon

Ingredients

  • 2

    Sealord Fresh Hoki Fillets

  • Avocado Salsa
  • 1

    ripe avocado, finely diced

  • 1

    lebanese cucumber, finely diced

  • 8

    cherry tomatos, quartered

  • 1

    long red chili, seeded and finely diced

  • 1/4 cup

    coriander leaves

  • 1 tbsp

    extra virgin olive oil

  • 1 tsp

    lime juice

  • steamed couscous and lime wedges to serve

Directions

  1. First make the salsa by putting all the ingredients into a bowl. Season with a little sea-salt and freshly ground black pepper and then gently fold to combine.
  2. Heat a little butter or olive oil in a frying pan and cook Hoki fillets until golden and cooked through.
  3. Transfer the Hoki to two serving plates and spoon the salsa over. Serve with steamed couscous and lime wedges.

Rate this recipe

Failed to rate recipe.

Nutritional Information*

(per serve) | (per 100g)

1440kJ

Energy

21.8g

Protein

26g

Total Fat

5.7g

Saturated fat

64mg

Sodium

74.2mg

EPA

190.8mg

DHA

3.3g

Total Carbohydrate

3.2g

Sugar

*Nutrition figures are averages only.

452kJ

Energy

8.2g

Total Fat

1.8g

Saturated fat

20mg

Sodium

23.3mg

EPA

59.9mg

DHA

1g

Total Carbohydrate

1g

Sugar

*Nutrition figures are averages only.