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by The Team
If you’re looking for a fresh, nutritious, and easy seafood recipe that celebrates the best of Australian produce, this Murray Cod, Asparagus & Pistachio Salad is the perfect dish. Packed with lean protein, seasonal vegetables, and vibrant flavours, this salad is light enough for lunch but elegant enough for entertaining.
✅ Healthy & high-protein – A nutrient-packed dish with omega-3 rich fish, fibre-rich veggies, and heart-healthy fats.
✅ Quick & easy – Ready in under 30 minutes, making it perfect for busy weeknights.
✅ Seasonal & sustainable – Highlights sustainably farmed Australian Murray cod and fresh local produce.
✅ Naturally gluten-free & dairy-free – A great option for anyone with dietary requirements.
For the salad:
2 Murray cod fillets (150–180g each)
1 bunch of asparagus, trimmed
1 cup baby spinach or mixed greens
½ cup shelled pistachios (toasted)
1 small fennel bulb, finely shaved
½ avocado, sliced
Olive oil
Sea salt & cracked pepper
For the lemon dressing:
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1 tsp honey
Salt and pepper, to taste
Cook the fish
Pat Murray cod fillets dry with paper towel. Season with salt and pepper. Heat a drizzle of olive oil in a non-stick pan over medium heat. Sear skin-side down for 4–5 minutes until golden and crisp. Flip and cook the other side for 2–3 minutes until cooked through. Set aside to rest.
Blanch the asparagus
Bring a pot of water to a boil. Add asparagus and cook for 1–2 minutes until just tender but still bright green. Drain and cool under cold water to stop the cooking.
Make the dressing
Whisk together olive oil, lemon juice, Dijon mustard, and honey. Season to taste with salt and pepper.
Assemble the salad
On a large plate or platter, layer baby spinach, asparagus, shaved fennel, avocado slices (optional), and toasted pistachios. Flake the Murray cod into large chunks and place on top. Drizzle with the lemon dressing.
Don’t overcook the fish – Murray cod has a delicate, buttery texture. Remove it from the heat once it flakes easily with a fork.
Use seasonal vegetables – Swap in green beans or zucchini ribbons if asparagus isn’t in season.
Add a grain – For a more filling version, serve over cooked quinoa or freekeh.
This dish pairs beautifully with a crisp white wine such as Sauvignon Blanc or Pinot Grigio. Serve with crusty sourdough or grilled flatbread to soak up any extra dressing.
You can find premium fish fillets and other fresh seafood at Manettas Seafood Market.
