This is the perfect dish for people who love fish, but don’t like the smell that comes with cooking it.
Ingredients
- 4 x 180g firm white fish fillets (such as ling)
- 8 lemon thyme sprigs
- 8 flat-leaf parsley sprigs
- 2 tablespoons olive oil
- 2 garlic cloves
- 8 whole black peppercorns
- 4 slices lemon
- 2 tablespoons white wine
- 400g can cannellini beans, rinsed, drained
Fennel & orange salad
- 2 small fennel bulbs, thinly sliced (a mandoline is ideal), fronds reserved
- Juice of 1/2 lemon
- 2 oranges, peeled, sliced
- 1 cup (120g) pitted kalamata olives
- 1/3 cup flat-leaf parsley leaves
- 1/4 cup (60ml) extra virgin olive oil
Equipment
- You'll need 2 x 750ml preserving jars for this recipe, available from kitchenware shops.
Method
- Step 1Place 2 fish fillets in each jar, then divide the thyme, parsley, olive oil, garlic, peppercorns, lemon slices and wine between the jars. Season with sea salt, then close and seal.
- Step 2Bring a large saucepan of water to the boil. Carefully place the jars in the pan, making sure the water comes at least halfway up the sides. Reduce heat to medium-low and simmer for 20 minutes or until the fish is opaque and just cooked.
- Step 3Meanwhile, for the salad, combine all ingredients in a large bowl, season with sea salt and freshly ground black pepper and toss gently to combine.
- Step 4Carefully remove jars from the pan and stand for 5 minutes. Divide the salad and cannellini beans among plates, then top with the fish and reserved fennel fronds.
- High fibre
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2259 kj
Energy
26.4g
Fat Total
3.5g
Saturated Fat
11g
Fibre
46.6g
Protein
74mg
Cholesterol
373mg
Sodium
8.9g
Carbs (sugar)
34.8g
Carbs (total)
All nutrition values are per serve
- Author: Valli Little
- Image credit: Jeremy Simons
- Publication: delicious.
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