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Flying Fish Salad

A light salad featuring pan-seared flying fish flaked over crisp fresh vegetables with a zesty citrus dressing.

25 minEasyServes 4280 cal/serving

CaribbeanSaladStovetopPescatarianHigh ProteinLow CarbHalal-friendlyGluten-FreeNut-FreeDairy-FreeEgg-FreeSoy-FreeShellfish-FreeSesame-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

  • 1 lb flying fish fillets, trimmed
  • 2 tbsp Bajan seasoning paste
  • 2 tbsp olive oil
  • 2 tbsp lime juice
  • 1 red bell pepper, diced
  • 1 cucumber, diced
  • 1/2 cup red onion, diced
  • 4 cups mixed salad greens

Instructions

  1. 1

    Rub 1 lb trimmed flying fish fillets with 2 tbsp Bajan seasoning paste and set aside for 10 minutes.

  2. 2

    Heat half of the 2 tbsp olive oil in a skillet over medium heat.

  3. 3

    Pan-fry flying fish for 2 to 3 minutes per side until the internal temperature reaches 145°F, then flake into bite-sized pieces.

  4. 4

    Whisk remaining olive oil and 2 tbsp lime juice together in a small bowl to make dressing.

  5. 5

    Toss 4 cups mixed salad greens, 1 diced red bell pepper, 1 diced cucumber, and 1/2 cup diced red onion in a large bowl.

  6. 6

    Top salad mixture with flaked flying fish and drizzle with dressing before serving.

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Questions

What internal temperature should Flying Fish Salad reach?

For Flying Fish Salad, the target internal temperature is 145 F (about 65 C), given in step 3. A probe thermometer removes the guesswork.

Is Flying Fish Salad gluten-free?

Yes. As written, nothing in the ingredient list for Flying Fish Salad is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the seasoning paste.

How much protein is in Flying Fish Salad?

One serving (the recipe makes 4) has 26 g of protein in about 280 calories, alongside 8 g carbohydrate and 16 g fat, plus 2 g fiber and 420 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein salad collection.

Can I freeze Flying Fish Salad?

It is not a good candidate. Water seeps out of the cucumber as the salad sits, so keep the dressing apart and toss Flying Fish Salad just before serving. Undressed and refrigerated, the components hold about two days. It does not freeze.

Can I halve or double Flying Fish Salad?

Yes. As written it serves 4. Halved, the flying fish drops from 1 lb to 1/2 lb; doubled, it is 2 lbs. Every line in this entry carries its half and double quantity, and the app's batch dial rewrites them inside each step. When doubling on the stovetop, use your widest pan or work in two batches so the food sears instead of steaming.

Serve it with

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