Winter meals don’t have to be loaded with kilojoules. This hearty meal tastes great and is easy to make any night of the week.
Ingredients
- 1/2 teaspoon saffron threads
- 1 tablespoon warm water
- Olive oil spray
- 1 brown onion, halved, thinly sliced
- 1 large fennel bulb, trimmed, quartered, thinly sliced
- 2 garlic cloves, crushed
- 1 teaspoon paprika
- 1 x 400g can no-added-salt diced tomatoes
- 125ml (1/2 cup) water
- 2cm-wide strip orange rind
- 500g white fish fillets, cut into 2.5cm pieces
- 1 x 400g can cannellini beans, rinsed, drained
- 2 tablespoons chopped fresh continental parsley
- 2 teaspoons honey
- Chopped fresh continental parsley, extra, to serve
- Steamed green round beans, to serve
Method
- Step 1Place the saffron and warm water in a small bowl. Set aside for 10 minutes to infuse.
- Step 2Meanwhile, heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the onion and fennel, and cook, stirring, for 7-8 minutes or until soft. Add the garlic and paprika, and cook, stirring, for 1 minute.
- Step 3Add the saffron mixture, tomato, water and orange rind. Stir to combine. Increase heat to high. Bring to the boil. Reduce heat to medium and simmer for 10 minutes.
- Step 4Add the fish and cannellini beans. Increase heat to medium-high. Bring to the boil. Reduce heat to low. Cook for 5-6 minutes or until the fish is cooked through. Stir in the parsley and honey. Season with pepper.
- Step 5Divide the fish mixture among serving dishes. Top with extra parsley and serve with green beans.
- High fibre
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1130 kj
Energy
3g
Fat Total
0.5g
Saturated Fat
11g
Fibre
39g
Protein
21g
Carbs (total)
All nutrition values are per serve
Notes
Shopping tip: For best results, buy thick, firm fillets, such as ling, blue eye, barramundi or sea perch, so they hold their shape during cooking.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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