As well as healthy fish, this filling meal has the benefits of basmati rice and lentils.
Ingredients
- 150g (2/3 cup) dried brown lentils, rinsed, drained
- 100g (1/2 cup) Basmati rice
- Olive oil spray
- 1 large onion, halved, thinly sliced
- 3 garlic cloves, thinly sliced
- 1 1/2 teaspoons ground cumin
- 1 bunch silver beet, white stems removed, washed, dried, finely shredded
- 2 tablespoons fresh lemon juice
- 4 (about 600g) skin-on snapper fillets
- Lemon wedges, to serve
Method
- Step 1Cook the lentils in a large saucepan of boiling water for 10 minutes. Add the rice and cook for a further 10 minutes or until the lentils and rice are tender. Rinse under cold running water. Drain.
- Step 2Meanwhile, spray a large frying pan with olive oil spray. Heat over medium heat. Add the onion and cook, stirring occasionally, for 10 minutes or until golden. Add garlic and cumin and cook, stirring, for 1 minute or until aromatic. Add silver beet and cook, stirring, for 5 minutes or until the silver beet wilts.
- Step 3Stir the lentil mixture and lemon juice into the silver beet mixture. Season with pepper. Cover with foil to keep warm.
- Step 4Spray a large frying pan with olive oil spray. Heat over medium heat. Add the snapper and cook, skin-side down, for 2 minutes. Turn and cook for a further 1-2 minutes or until the flesh flakes when tested with a fork in the thickest part.
- Step 5Divide pilaf among serving plates. Top with snapper. Serve with lemon wedges.
- Diabetes friendly
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1587 kj
Energy
4g
Fat Total
1g
Saturated Fat
9g
Fibre
44g
Protein
92mg
Cholesterol
344.51mg
Sodium
4g
Carbs (sugar)
37g
Carbs (total)
All nutrition values are per serve
- Author: Chrissy Freer
- Image credit: Rob Palmer & Ben Dearnley
- Publication: Australian Good Taste
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