Warm Fennel Grape Fish Salad
By Emma
Certified Culinary Professional
•
Recipe tested & approved
A warm salad mixing white fish fillets with thinly sliced fennel and green grapes. Olive oil and fresh herbs bring brightness, lemon juice adds tang. Fish cooked quickly with shallots, broken into pieces. Lettuce base, tossed gently. Light, fresh, gluten and dairy free.
Prep:
25 min
Cook:
15 min
Total:
40 min
Servings:
4 servings
#Mediterranean
#salad
#healthy
#gluten-free
#dairy-free
Fish and fennel warmed lightly. Not typical salad chilled. Green and red grapes pop. Crisp bitterness from arugula joins tender spinach leaves. Lime juice cuts through richness, herbal fennel fronds and dill freshen. Onion softened in the fish pan, faint sweetness. Quick cooking, simple ingredients. Texture jumps from soft fish, crunchy fennel slices, juicy grapes. Quick enough for weeknight, fresh twist on usual leafy salad. No gluten or dairy. Clean, bright, light but filling. Mix warm and cool. Play with herbs—swap dill for parsley or tarragon for different notes. Lettuce mix can change too. Versatile but with structure. Try to serve just after tossing so fish stays warm. Great starter or light main.
Ingredients
Fish
- 210 g (3 large) white fish fillets skinless
- 45 ml (3 tbsp) olive oil
- 1 small red onion finely chopped
Salad
- 100 g (2 cups) mixed baby spinach and arugula
- 300 g (2 cups) halved red grapes
- 1 small bulb fennel thinly sliced
- 25 ml (1 1/2 tbsp) finely chopped fennel fronds
- 25 ml (1 1/2 tbsp) chopped fresh dill
- 50 ml (3 1/2 tbsp) extra virgin olive oil
- 25 ml (1 1/2 tbsp) freshly squeezed lime juice
About the ingredients
Fish selection matters—choose firm white fish like cod, haddock, or sea bass fillets skin removed. Slice fennel as thin as possible to avoid overpowering. Grapes red or green both fine, halved for ease. Mixed leafy greens balance textures, arugula adds peppery edge, spinach smooths bitterness. Olive oil quality stands out, use good extra virgin. Lime juice not lemon, sharper citrus helps brighten. Herbs swapped from coriander to dill for fresher, lighter finish in this version. Onion changed to red for milder sweetness, less sharp than shallot. Quantities altered slightly, fish less by 30% but extra oil and herbs added for flavor lift. Herbs and fruit interact nicely; fennel fronds bring anise brightness. Salad oil increased for better coating. Used lime juice instead of lemon for distinct tangy twist.
Method
Fish Preparation
- Heat 2 tbsp olive oil in a non-stick pan over medium-high heat.
- Season fish with salt and pepper.
- Cook fish 3-4 minutes each side until golden and just opaque inside.
- Add chopped red onion last minute, cook 1-2 minutes more until softened.
- Remove from heat and flake fish into bite-size pieces.
- Set aside to cool slightly.
Salad Assembly
- In a large bowl combine spinach and arugula mix, halved grapes, thin fennel slices, fennel fronds, and dill.
- Drizzle olive oil and lime juice over salad ingredients.
- Add warm fish and onions gently folding through salad.
- Taste and adjust seasoning with salt and pepper if needed.
- Serve immediately while fish is still warm.
Cooking tips
Start with warming pan to good heat before fish goes in—prevents sticking and speeds cooking. Cook fish about 4 minutes per side depending on thickness; want golden edges, moist inside. Add onion last minute to soften without burning, just one or two minutes. Cooling fish slightly before mixing avoids wilting leaves. Toss salad ingredients first, then fold warm fish carefully. Keep tossing gentle so fish flakes stay visible and don’t mash. Adjust salt and pepper last to avoid overdressing. Serving salad warm means no need to chill, easier for last-minute prep. Crisp fennel slices added raw bring crunch to contrast softness of fish and grapes. Lime juice drizzled over right before serving preserves fresh citrus aroma. Timing adjusted, cooking time plus or minus 2-3 minutes to balance fish doneness and vegetable freshness. Serve promptly for best texture and flavor impact.
Chef's notes
- 💡 Fish choice is key. Firm white fish works best. Cod or haddock hold texture. Skinless prefered for lighter salad. Cooking time varies—check doneness.
- 💡 Heat the pan well. Non-stick is good to avoid sticking. High heat ensures fish cooks quickly. Golden edges mean nice crisp. Avoid burning.
- 💡 Slice fennel as thin as possible. Prevent overpowering flavor. Arranged in salad makes a difference. Crunch contrasts fish. Fronds add anise brightness.
- 💡 Seasoning is essential. Salt and pepper enhance the fish. Adjust at the end, not before mixing. Overdoing can mask fresh flavors.
- 💡 Mix greens before adding fish. Helps avoid wilting. Baby spinach softens bitterness. Arugula offers peppery edge. Combine textures and flavors.
Common questions
Can I use other fish?
Yes, options like tilapia or sole might work. Choose firm varieties. Cook times vary with thickness, adjust as needed.
How to store leftovers?
Store in an airtight container, lasts up to two days. Reheat gently, avoid ruining texture. Not meant for long time.
What if I don’t have fresh herbs?
Dried herbs can substitute, but use less. Fresh is stronger. Adjust based on what’s available at home.
Can I add more vegetables?
Absolutely, bell peppers or cucumbers could work. But stick to crunchy textures for balance. Experiment with choices.
