Pick up your favourite white fish for this zesty lemon fish with sauteed beans and tomatoes for a light, healthy and delicious Wednesday night meal.
Ingredients
- 4 (150g each) white fish fillets (such as hake), skin on
- 1 lemon, rind finely grated, juiced
- 2 teaspoons olive oil
- 250g green beans, trimmed
- 250g cherry tomatoes, halved
- 1 garlic clove, crushed
- 150g baby spinach leaves
- 2 tablespoons red wine vinegar
- 8 slices wholegrain bread, to serve
Method
- Step 1Place fish in a shallow ceramic dish. Place lemon rind, 2 tablespoons lemon juice and 1 teaspoon oil in a small jug. Whisk to combine. Season with pepper. Pour lemon mixture over fish and turn to coat. Cover. Set aside for 10 minutes.
- Step 2Preheat grill on medium heat. Line a grill tray with foil. Heat remaining oil in a large, non-stick frying pan over medium-high heat. Add beans to pan. Cook, tossing often, for 2 to 3 minutes or until bright green. Add tomatoes and garlic. Cook for 1 to 2 minutes or until tomatoes soften. Add spinach and vinegar. Toss until spinach just starts to wilt.
- Step 3Meanwhile, place fish on grill tray. Cook for 4 to 5 minutes (depending on thickness) or until just cooked through.
- Step 4Divide bean mixture among serving plates. Top with fish. Season with cracked black pepper. Serve with bread.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1446 kj
Energy
6.9g
Fat Total
1.3g
Saturated Fat
7.1g
Fibre
33.5g
Protein
108mg
Cholesterol
461mg
Sodium
32.4g
Carbs (total)
All nutrition values are per serve
- Author: Alison Roberts
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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