recipes

Starters

Spinach salad with cod, Zespri kiwifruit, fresh onion and tomato

Try this delicious salad that will give you all the nutrients you need. A starter packed with colour and flavour; it is very easy to cook.

Recipe rich in fibre and high vitamin C content. It is also a natural source of folate and a good source of potassium.

Serves 4
Cooks in 20 min.
Difficulty
Recipe appropriate for
Coeliac
Lactose intolerant
Nutrition per serving
Calories273.3114%
Fat11.62g17%
Saturates1.7g9%
Protein18.55g37%
Carbs21.98g7%
Sugar11.79g13%
Fibre8.66g29%
Folate157.56μg39%
Potassium914.33mg33%
Vitamin C128.02mg171%
Of an adult’s reference intake
Ingredients Method

Ingredients

  • 1 Zespri SunGold kiwifruit
  • 1 Zespri Green kiwifruit
  • 250 g boiled lentils
  • 100 g fresh spinach
  • 120 g rinsed cod
  • 1 fresh onion
  • 1 raff tomato
  • 1 medium courgette

 

For the dressing:

  • 4 tablespoons olive oil
  • 1 teaspoon whole-grain mustard
  • 2 tablespoons apple-cider vinegar
  • Salt
  • Pepper

Method

  1. Cut the courgette into long, thin strips with a potato peeler. Bring some water to the boil in a small pot and blanch the courgette strips for 1 minute. Drain and rinse in a bowl of cold water.
  2. Peel and dice the Zespri kiwifruit and tomato. Wash and finely chop the onion. Cut the cod into small pieces.
  3. Prepare the vinaigrette by combining all the ingredients. Mix the vegetables (except the courgette), kiwifruit and clean spinach in a salad bowl. Add the cod and the dressing. Combine well.
  4. To plate up, lay the courgette strips around the inner edge of a metal ring mould and fill with the salad. Serve it cold.

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