- 0:08 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
Ingredients
- 4 (200g each) blue-eye fish fillets
- 1 garlic clove, crushed
- 1/4 cup lemon juice
- 1/3 cup Massel chicken style liquid stock
- 2 tablespoons chopped fresh basil leaves
- 1 teaspoon celery salt
- 2 large carrots, cut into thick matchsticks
- 1 large red capsicum, thickly sliced
- 1 large zucchini, cut into thick matchsticks
- 25g butter, chopped
- 1/4 cup flaked almonds, toasted (see tip)
Method
- Step 1Place fish in a large, heatproof, microwavesafe dish. Combine garlic, lemon juice, stock, basil and celery salt in a jug. Season with pepper. Pour over fish. Cover and microwave on medium (50%) for 2 minutes.
- Step 2Remove cover. Using tongs, carefully turn fish over. Microwave, covered, on medium (50%) for 2 minutes 30 seconds or until fish is cooked to your liking. Set aside for 3 minutes.
- Step 3Meanwhile, place carrot, capsicum and 2 teaspoons cold water in a heatproof, microwave-safe bowl. Cover and microwave on high (100%) for 1 minute. Remove cover. Add zucchini. Microwave, covered, on high (100%) for 1 minute 30 seconds or until vegetables are tender. Remove cover. Add butter and almonds. Stir to combine.
- Step 4Place fish on plates. Drizzle with cooking liquid. Serve with vegetables.
Nutrition
1394 kj
Energy
14.1g
Fat Total
5.2g
Saturated Fat
2.7g
Fibre
45g
Protein
96mg
Cholesterol
525mg
Sodium
4.8g
Carbs (total)
All nutrition values are per serve
Notes
Be careful removing covers from microwaved food. The trapped steam can cause burns. Tip: To toast almonds, place on a microwave-safe plate. Microwave on high (100%) for 2 to 3 minutes, stirring each minute, or until golden. How to microwave fish: Choose fish fillets of equal thickness so they cook evenly. Always cook fish on medium (50%) to avoid overcooking. When defrosting fish, use low (25%) to prevent it from cooking.
- Author: Kim Coverdale
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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