Healthy low-fat meals don’t mean compromising on taste. Try this delicious fish and chickpea puree for dinner tonight.
Ingredients
- 1 tablespoon olive oil
- 1 brown onion, finely chopped
- 1 garlic clove, crushed
- 1 1/2 teaspoons ground cumin
- 1 cup Massel salt reduced chicken style liquid stock
- 2 x 420g cans chickpeas, drained, rinsed
- 1 tablespoon lemon juice
- 1/2 cup parsley, roughly chopped
- 4 pieces fish fillets (such as mullet, redfish or silver trevally)
- 2 cups baby spinach
- 2 tomatoes, chopped
Method
- Step 1Heat a saucepan over medium heat until hot. Add 2 teaspoons of oil, onion, garlic and cumin. Cook, stirring, for 3 to 5 minutes or until soft. Add stock and chickpeas. Bring to the boil. Reduce heat to low. Simmer for 10 minutes. Remove from heat. Stir in lemon juice. Process or blend until smooth. Stir in parsley, and pepper.
- Step 2Meanwhile, heat a non-stick frying pan or chargrill over medium heat. Brush fish with remaining 2 teaspoons of oil. Season lightly with pepper. Cook for 3 to 5 minutes each side or until just cooked through.
- Step 3Spoon warm chickpea puree onto 4 serving plates. Top with baby spinach, fish and chopped tomatoes. Serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1061 kj
Energy
8g
Fat Total
1g
Saturated Fat
8g
Fibre
17g
Protein
21mg
Cholesterol
520.74mg
Sodium
5g
Carbs (sugar)
23g
Carbs (total)
All nutrition values are per serve
Notes
The chickpea puree is also great with lamb or beef, or serve on its own with baked pita bread crisps for dipping.
- Author: Kim Meredith
- Image credit: Louise Lister
- Publication: Super Food Ideas
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