This isn’t your average rice, fish and bean salad – we bulked up the ingredients using budget-friendly BUYS, including bread and frozen veg.
SERVES 4 // COOKING TIME 1 hour 15 min
2 frozen hake medallions, thawed
1 tbsp flour
⅓ government loaf, crust removed
½ cup speckled beans, cooked
2 carrots, chopped
½ cup frozen peas and corn, cooked
2 cups spinach, thinly sliced
1 cup cooked rice
⅓ cup salad dressing (optional)
1. Heat some oil in a non-stick pan. Season the hake with salt and pepper and dust with the flour.
2. Add the fish to the pan, skin-side down. Fry for 4 minutes. Flip and fry for another 2–3 minutes. Remove from the pan, cool, flake and set aside.
3. Cut the bread into 1 cm croutons. Heat some more oil in a pan over medium heat. Fry the croutons in batches. Drain on paper towel and season with salt and pepper.
4. Toss the fish, beans, carrots, peas and corn, spinach and rice in a salad bowl. Top with the croutons and serve with your favourite salad dressing.
Recipe & styling: Elizabeth Mackenzie
Photography: Sean Dollery // HMimages.co.za
Bangers and mash with buttery peas is another budget-friendly and delicious recipe of ours!