LSA crusted fish with Kale, broccoli & orange salad

Photographer: Emma
Serves 4

Whilst there’s not a religious bone in my body, I have been unwittingly espousing the wonders of Fish Fridays!  Unbeknownst to me the religious significance of eating fish on Fridays runs deep. Eating fish on this day is a commemorative nod to the sacrifice of Jesus who gave his life (on a Friday) to redeem a sinful world.  Those devout enough to observe this abstain from eating the flesh of warmblooded animals, instead opting for fish which is of course coldblooded and thus, fair game.

Scrape even deeper and you will find this story crosses centuries and continents embroiling the likes of King Henry VIII and his lust for Anne Boleyn, the Vikings and their harrowing ocean passages and in more recent history a MacDonald’s franchisee and his invention of the Filet-O-Fish in the 1960’s!

My penchant for the consumption of fish on Fridays is far less worldly and adventurous and is instead rooted in a desire to increase the intake of fish in our diet!  What’s more I also love a good tradition so as a new family (our son is now 15 months old) this is one of the little things we look forward to together which we can talk about and celebrate.  Choosing the fish and how we cook it and sitting down together to reflect on the week that has been is one of life’s simple pleasures.

Happy Fish Friday!


LSA crusted fish
4 fillets white fish (I used tarakihi)
1/3 cup LSA
1/3 cup flour + 1/4 cup flour
1 egg
S&P to taste

Kale, broccoli & orange salad
1 head broccoli, cut into tiny florets
1 bunch kale/calvo nero (I used 14 leaves)
50g hazelnuts, toasted and skins removed
2 shallots, finely chopped
1 orange juiced
1/4 cup olive oil
2 tbsp red wine vinegar
1 tsp honey
S&P to taste


LSA crusted fish
1. Wash and pat dry the fish fillets. Mix the 1/3 flour with the LSA, season with salt and pepper and put in a shallow dish. Place the 1/4 flour in another shallow dish and the egg in a bowl.
2. Take one of the fillets of fish and place in the flour, shaking to remove any excess. Next dip it into the egg mixture then lastly place in the LSA mixture making sure to coat the fish evenly.
3. Repeat this process with the 3 remaining fillets and then fry in a little butter or olive oil, turning once, until the fish is cooked through.

Kale, broccoli & orange salad
1. Cook the broccoli florets in water until tender. Do not overcook them, you want them to retain a slight crunch.
2. Wash the kale and remove the stems all the way through the leaves. Shred into fine ribbons and place in a large bowl. Pour over 1 tbsp of the orange juice and 1 tbsp of the olive oil and a pinch of sea salt. Roll up your sleeve and rub the kale leaves for a minute or two until they soften and become smooth and dark.
3. Roughly chop the hazelnuts and add to the kale along with the broccoli.
4. Mix together the remaining orange juice, olive oil, vinegar, honey and shallots and season to taste. Pour the dressing over the salad and serve.