- 0:05 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
Get your week off to a healthy start with fresh fish with a hint of rosemary.
Ingredients
- 4 sprigs fresh rosemary
- 4 (about 750g) firm white fish fillets (such as ling)
- 4 slices prosciutto
- 2 tablespoons olive oil
- 2 tomatoes, thickly sliced
- 1 leek, pale section only, washed, dried, thinly sliced
- 300g (2 cups) frozen peas
- 125ml (1/2 cup) Massel chicken style liquid stock
- 2 tablespoons chopped fresh mint
- Freshly ground white pepper
Method
- Step 1Place a rosemary sprig on top of each fish fillet. Season with pepper. Wrap a slice of prosciutto around each fish fillet to enclose the rosemary.
- Step 2Heat half the oil in a large non-stick frying pan over medium-high heat. Add the fish and cook for 4-5 minutes each side or until the flesh flakes when tested with a fork in the thickest part. Transfer to a plate and cover with foil to keep warm. Add the tomato to the pan and cook for 1 minute each side or until tender.
- Step 3Meanwhile, heat the remaining oil in a medium saucepan over low heat. Add the leek and cook, stirring, for 2 minutes or until soft. Add the peas and stock and simmer for 6 minutes or until peas are tender. Stir in the mint. Season with salt and pepper. Use a potato masher to coarsely mash the pea mixture.
- Step 4Divide the smashed pea mixture among serving plates. Top with the fish and serve with the tomato.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1508 kj
Energy
16g
Fat Total
4g
Saturated Fat
6g
Fibre
41g
Protein
113mg
Cholesterol
816.14mg
Sodium
6g
Carbs (sugar)
9g
Carbs (total)
Notes
Variations: Prawn & pea spaghetti: Omit the rosemary. Replace the fish with 16 green prawns, peeled, deveined. Coarsely chop prosciutto and tomatoes. Reduce peas to 150g (1 cup). Heat oil in a frying pan over medium-high heat. Add prawns, prosciutto and tomato and cook for 3-4 minutes or until prawns change colour. Cook 375g dried spaghetti pasta in a saucepan of salted boiling water following packet directions. Drain. Return to pan. Add pea mixture, prawn mixture and 1 x 350g btl marinated feta, drained. Toss to combine. Serve. Pesto-baked fish on crushed potatoes: Omit the rosemary, prosciutto, peas and stock. Coarsely chop tomatoes. Preheat oven to 200°C. Spread 1 tbs basil pesto over each fish fillet. Place on a baking tray. Bake for 8-10 minutes or until the flesh flakes when tested with a fork in the thickest part. Heat the oil in a frying pan over medium-high heat. Add tomato and leek and cook, stirring for 5 minutes or until soft. Cook 1 x 400g pkt Woolworths fresh baby potatoes following packet directions. Place in a bowl. Use a fork to lightly crush. Stir in mint. Top with fish and leek mixture. Prosciutto-wrapped pork with minted green beans: Omit the leek, peas and stock. Replace fish with 700g pork steaks. Cook 300g green beans, topped, in a saucepan of boiling water for 4 minutes or until bright green and tender crisp. Drain. Return to the pan. Add mint and toss to combine. Serve with the pork and tomato.
- Author: Alison Adams
- Image credit: Steve Brown
- Publication: Australian Good Taste
