Caramelised lemon adds zing to fish teamed with a crisp, colourful and super-healthy salad.
Ingredients
- 2 baby fennel bulbs, trimmed, quartered, very thinly sliced
- 1 small red onion, quartered, very thinly sliced
- 2 celery sticks, trimmed, thinly sliced diagonally
- 1 treviso lettuce, outer leaves removed, trimmed, finely shredded
- 2 teaspoons baby salted capers, rinsed
- 1/2 cup fresh continental parsley
- 50g low-fat feta, crumbled
- Olive oil spray
- 4 (about 150g) firm white fish fillets (such as ling)
- 2 lemons, halved
- 1 tablespoon fresh lemon juice
- 2 teaspoons olive oil
- Pinch of caster sugar
Method
- Step 1Place the fennel, onion, celery, treviso, capers, parsley and feta in a large bowl.
- Step 2Heat a chargrill or large frying pan over high heat. Spray lightly with olive oil spray. Add the fish. Cook for 2 minutes each side or until cooked to your liking.
- Step 3Add lemon, cut-side down, to the pan. Cook for 1-2 minutes or until caramelised.
- Step 4Whisk together the lemon juice, oil and sugar in a small bowl. Add to the fennel mixture and toss to combine.
- Step 5Divide the salad and caramelised lemon among serving plates. Top with fish. Serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
495 kj
Energy
5g
Fat Total
2g
Saturated Fat
4g
Fibre
11g
Protein
28mg
Cholesterol
249.05mg
Sodium
5g
Carbs (sugar)
5g
Carbs (total)
All nutrition values are per serve
Notes
To make this even healthier, soak the capers in water for 1 hour before rinsing. This helps remove as much salt as possible. Prepare to the end of step 1 up to 4 hours ahead. Cover and store in fridge.
- Author: Chrissy Freer
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
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