This light and lovely coconut pancake and grilled fish dinner, but will fast become a family favourite.
Ingredients
- 1 cup buckwheat flour
- 1 egg
- 1 eggwhite
- 1 1/3 cups light coconut milk
- olive oil cooking spray
- 4 x 125g pieces white fish fillets (see note)
- 20g butter, melted
- 1 garlic clove, crushed
- 1/2 cup curly parsley, chopped
- 100g snow pea sprouts, trimmed
- 1 red capsicum, cut into thin strips
- 1/3 cup 99% fat-free yoghurt
- lemon wedges, to serve
Method
- Step 1Place flour in a large bowl and make a well in the centre. Whisk in egg, eggwhite and coconut milk until smooth. Add 1/2 cup cold water. Whisk until combined.
- Step 2Heat a 22.5cm (base) non-stick crepe or frying pan over medium heat. Lightly spray with oil. Pour 1/4 cup mixture into pan and swirl to thinly cover base. Cook for 1 minute or until light golden. Turn and cook for 30 seconds. Remove to a plate. Repeat with remaining mixture.
- Step 3Meanwhile, preheat grill on medium-high heat. Cut fish fillets in half lengthways. Remove any bones. Place fish on a grill tray lined with foil. Combine butter and garlic. Spoon over fish. Season with salt and pepper. Sprinkle over parsley. Grill for 3 to 5 minutes or until cooked through.
- Step 4Place 1 pancake on workbench. Lay a few sprouts down the centre. Top with capsicum and 1 piece fish. Spoon over 2 teaspoons yoghurt. Roll up pancake. Repeat with remaining pancakes and filling. Cut rolls in half. Serve with lemon.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1777 kj
Energy
19g
Fat Total
14g
Saturated Fat
2g
Fibre
26g
Protein
136mg
Cholesterol
191.48mg
Sodium
6g
Carbs (sugar)
35g
Carbs (total)
All nutrition values are per serve
Notes
We used royal basa fish fillets. Any white fish is suitable.
- Author: Kerrie Butler
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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