Here's a quick salad that I enjoy pulling together. It usually takes only 10 minutes to prepare. Packed with lean fish protein, lots of raw veggies (but not too many since i don't want to spend too much time chopping and shredding), I add on flavor with piles of fresh herbs. The fresh herbs also incorporate heaps of anti-oxidant goodness.
Two of my favorites: Cilantro (aka coriander) and Thai basil (or Holy Basil).
- Cilantro an excellent source of minerals (magnesium, potassium, calcium, manganese) that support good cardiovascular function, improves blood pressure and lowers LDL (that's the bad cholestrol). It's also considered to be a digestive aid, has anti-inflammatory properties and is reported to help with metal detoxifaction.
- Thai Basil has many similar benefits to cilantro and its benefits have been actively studied. It's also carries it with many immunity boosting properties to ward again common viruses, microbes and even rash.
Wash and dry fish fillets. Sprinkle with salt and pepper to taste. Heat pan. When hot enough, add 2 table spoons of olive oil. Add fish, skin side down and fry. After 3 minutes, lift gently using a spatula. Turn over and cook other side for an additional 2 minutes. Turn back over, cover with lid and cook for an additional 1 minutes. Set aside. When slightly cooled, cut into "strips".
B) Prepare Vegetables
Carrots - Use spiralizer to create fine carrot noodles. Alternatively, use a vegetable slicer to julienne, or shred with a grater.
Cucumber - Julienne or cut into match sticks.
Pre-steamed sweet potato - cut into rounds. (Optional: you can brown caramalize these by pan-frying these in a little olive oil)
Place all ingredients into a bowl and mix. Taste and adjust fish sauce or sugar to taste.
At the bottom of the bowl, place carrot noodles. Next, layer cucumber. Arrange sweet potatoes on top. Toss in basil leaves and cilantro. Spoon over the dressing. Place 3-4 strips of fish over the salad. Use fingers to sprinkle black sesame seeds.