Rawa-Crusted Fish & Go Green Salad with Chili Garlic Sauce: A Fresh and Flavorful Meal

 

Looking for a meal that’s both light and satisfying? Rawa-Crusted Fish paired with a vibrant Go Green Salad and drizzled with a zesty Chili Garlic Sauce is the perfect choice! This dish combines the crunch of a crispy fish crust with a refreshing salad and a spicy, savory sauce. Its an ideal option for a nutritious lunch or dinner that’s full of flavor and easy to prepare.

 

Ingredients:

 

For the Rawa-Crusted Fish:

– 4 fish fillets (such as tilapia, cod, or trout)

– 1 cup rawa (semolina)

– 1/2 cup all-purpose flour

– 1 egg, beaten

– 1 tablespoon lemon juice

– 1 teaspoon dried oregano

– 1 teaspoon garlic powder

– 1 teaspoon paprika

– Salt and pepper to taste

– 2 tablespoons olive oil for frying

 

For the Go Green Salad:

– 4 cups mixed greens (such as spinach, arugula, and baby kale)

– 1 cup cucumber, sliced

– 1 cup cherry tomatoes, halved

– 1/2 cup avocado, diced

– 1/4 cup red onion, thinly sliced

– 1/4 cup feta cheese, crumbled (optional)

– 1 tablespoon olive oil

– 1 tablespoon lemon juice

– Salt and pepper to taste

 

For the Chili Garlic Sauce:

– 2 tablespoons olive oil

– 3 cloves garlic, minced

– 1-2 tablespoons chili paste or chili sauce (adjust to taste)

– 1 tablespoon soy sauce

– 1 tablespoon honey

– 1 teaspoon rice vinegar or apple cider vinegar

 

Instructions:

 

1. Prepare the Rawa-Crusted Fish:
2.     Set Up the Breading Station:     In one shallow dish, place the rawa (semolina). In another dish, mix the flour with salt, pepper, garlic powder, and paprika. In a third dish, beat the egg with lemon juice.
3.     Coat the Fish:     Dip each fish fillet first into the flour mixture, shaking off excess, then into the beaten egg, and finally into the rawa, pressing gently to adhere the crumbs.
4.     Cook the Fish:     Heat olive oil in a large skillet over medium heat. Fry the coated fish fillets for 3-4 minutes on each side, or until golden brown and cooked through. Remove from the skillet and drain on paper towels.

 

2. Make the Go Green Salad:
3. In a large bowl, combine mixed greens, cucumber, cherry tomatoes, avocado, and red onion.
4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Drizzle the dressing over the salad and toss gently to combine. Sprinkle with feta cheese if desired.

 

3. Prepare the Chili Garlic Sauce:
4. Heat olive oil in a small saucepan over medium heat.
5. Add minced garlic and sauté for about 1 minute, until fragrant.
6. Stir in chili paste, soy sauce, honey, and vinegar. Cook for another 2 minutes, allowing the sauce to thicken slightly.
7. Remove from heat and let cool slightly before serving.

 

Nutritional Information (Per Serving):

 

Rawa-Crusted Fish:

–     Calories:     280 kcal

–     Protein:     25g

–     Fat:     15g

– Saturated Fat: 2g

–     Carbohydrates:     15g

– Fiber: 1g

– Sugars: 1g

 

Go Green Salad:

–     Calories:     200 kcal

–     Protein:     4g

–     Fat:     14g

– Saturated Fat: 2g

–     Carbohydrates:     15g

– Fiber: 6g

– Sugars: 5g

 

Chili Garlic Sauce:

–     Calories:     80 kcal

–     Protein:     1g

–     Fat:     6g

– Saturated Fat: 1g

–     Carbohydrates:     8g

– Fiber: 0g

– Sugars: 7g

 

Total Per Serving (Fish + Salad + Sauce):

–     Calories:     560 kcal

–     Protein:     30g

–     Fat:     35g

–     Carbohydrates:     38g

– Fiber: 7g

– Sugars: 13g

 

Health Benefits:

 

–     Lean Protein:     The fish provides a high-quality source of lean protein, supporting muscle health and overall recovery.

–     Nutrient-Dense Salad:     The greens, avocado, and vegetables are rich in vitamins, minerals, and fiber, promoting digestive health and overall well-being.

–     Healthy Fats:     Olive oil and avocado contribute heart-healthy fats that support cardiovascular health.

 

Tips for a Perfect Meal:

 

–     Customize the Salad:     Feel free to add other favorite veggies or nuts to the salad for extra crunch and flavor.

–     Adjust Spice Levels:     Modify the amount of chili paste in the sauce according to your heat preference.

–     Make Ahead:     The chili garlic sauce can be made in advance and stored in the refrigerator for up to a week.

 

Rawa-Crusted Fish with Go Green Salad and Chili Garlic Sauce is a delightful, balanced meal thats both satisfying and nutritious. With its crispy fish, refreshing salad, and spicy sauce, its sure to become a favorite in your meal rotation.