Low GI main: Not only is this snapper dish low-GI, low in saturated fat and lower in sodium, it’s also a good source of protein and calcium.
Ingredients
- 1/3 cup (55g) raisins
- 2 tablespoons verjuice (see note) or boiling water
- 1 tablespoon chopped thyme leaves
- Zest and juice of 1/2 lemon
- 1 1/2 tablespoons extra virgin olive oil
- 4 x 180g red snapper fillets, pin-boned
- Olive oil spray
- 1/2 teaspoon honey
- 1 bunch flat-leaf parsley, leaves picked
- 1/4 cup (40g) toasted pine nuts
- 50g low-fat feta, crumbled
Method
- Step 1Soak raisins in verjuice for 5 minutes until softened slightly. Drain, reserving liquid.
- Step 2Meanwhile, combine thyme, zest and 2 teaspoons oil in a bowl. Season to taste and mix well to combine. Rub all over fish.
- Step 3Heat a large frypan over medium heat and spray lightly with the olive oil spray. In batches if necessary, cook fish skin-side down, for 5 minutes or until golden. Turn the fish and cook for a further 2 minutes until cooked through. Transfer to a plate, cover loosely with foil and keep warm.
- Step 4Whisk lemon juice, honey, remaining oil and reserved raisin liquid together in a bowl. Season to taste, then add the parsley, pine nuts, crumbled feta and soaked raisins and toss to combine.
- Step 5Serve the fish with the parsley salad.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1641 kj
Energy
19g
Fat Total
4g
Saturated Fat
1g
Fibre
42g
Protein
117mg
Cholesterol
300.33mg
Sodium
12g
Carbs (sugar)
12g
Carbs (total)
All nutrition values are per serve
Notes
Verjuice is available from gourmet food shops and delis.
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
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