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Fresca salad
Simple, tasty and with a bit of a kick, this Mexican salad is an ideal accompaniment to fish dishes.
What you need
- 4 large ripe tomatoes, skinned, de-seeded and roughly chopped
- 1 small onion, peeled and chopped
- 1 green chilli, de-seeded and finely chopped
- freshly squeezed juice of 1 lemon
- 45 ml olive oil
- 6 tsp chopped fresh coriander
- seasoning
Method
In a large bowl, mix together the tomatoes, onion and chilli.
In a screw-top jar, combine the lemon juice, oil, coriander and seasoning.
Shake the dressing well to mix. Pour over the salad and toss thoroughly. Chill for 20 min before serving.
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Preparation 25 minutes Waiting » 20 minutes Chill 20 minutes Total 45 minutes -
Energy 94.4 kcal/serving Fat 4.45 g/serving Carbohydrates 39.82 g/serving Glycaemic Index 4 Glycaemic Load 0.33 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 395 | 244 | 10475 | 8350 |
| Energy (kcal) | 94.4 | 58.5 | 2500 | 2000 |
| Protein (g) | 1.35 | 0.83 | ||
| Carbohydrate (g) | 7.98 | 4.94 | 345 | 275 |
| Fat (g) | 7.19 | 4.45 | 95 | 70 |
| Fat (saturated) (g) | 0.97 | 0.60 | ||
| Fibre (g) | 1.77 | 1.10 | ||
| Sodium (mg) | 154 | 95.7 | ||
| Salt (equivalent) (g) | 0.39 | 0.24 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 87.4 | 54.2 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.13 | 0.08 | 2 |
| Vitamin C (mg) | 36.0 | 22.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.45 | 0.90 | 10 |
| Zinc (mg) | 0.17 | 0.10 | 15 |
| Calcium (mg) | 11.4 | 7.09 | 800 |
| Folate (mcg) | 22.8 | 14.1 | 200 |
| Iron (mg) | 0.69 | 0.43 | 14 |
| Magnesium (mg) | 17.1 | 10.6 | 300 |
| Niacin (mg) | 0.90 | 0.56 | 18 |
| Pantothenic acid (mg) | 0.33 | 0.20 | 6 |
| Riboflavin (mg) | 0.07 | 0.04 | 1.6 |
| Phosphorous (mg) | 36.2 | 22.4 | 800 |
| Thiamin (mg) | 0.08 | 0.05 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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