This healthy recipe can be put together in 30 minutes. It’s a great one to have on hand after a busy day at work.
Ingredients
- 1 teaspoon finely grated lemon rind
- 1 garlic clove, crushed
- 2 tablespoons olive oil
- Olive oil spray
- 4 x 200g firm white fish fillets (see note)
- 2 tablespoons lemon juice
- 3 roma tomatoes, thickly sliced
- 3/4 cup pitted kalamata olives
- 1/2 red onion, thinly sliced
- 1/4 cup small fresh basil leaves
- Cooked risoni, to serve
Method
- Step 1Combine the lemon rind, garlic and half the oil in a shallow glass or ceramic dish. Season with salt and pepper. Add the fish fillets. Turn to coat evenly.
- Step 2Spray a barbecue plate with oil. Heat on medium-high heat. Cook fish for 3 to 4 minutes each side or until cooked through.
- Step 3Meanwhile, combine half the lemon juice with the remaining oil in a small jug. Season with salt and pepper. Arrange tomato, olives, onion and basil on serving plates. Drizzle with dressing. Drizzle fish with remaining lemon juice. Serve salad with fish and risoni.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1235 kj
Energy
16g
Fat Total
3g
Saturated Fat
2g
Fibre
32g
Protein
108mg
Cholesterol
441.62mg
Sodium
1g
Carbs (sugar)
5g
Carbs (total)
All nutrition values are per serve
Notes
Cook’s notes: Use snapper, perch, barramundi or ling fillets. Fish can also be steamed rather than barbecued if you prefer.
Variation: Swap fish for 4 small beef or lamb rump steaks. Marinate in lemon mixture, adding chopped fresh oregano and extra lemon juice.
- Author: Cathie Lonnie
- Image credit: Craig Wall & Andrew Young
- Publication: Super Food Ideas
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