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Recipes

Mediterranean lemon fish

RECIPE from Niki Bezzant, Editor, Healthy Food Guide magazine

 

This tasty dish is a great example of a simple yet delicious dinner that’s full of flavour,
yet achieves this using very little fat.
Overall this recipe is low in fat, with just 1 gram of saturated fat.

SERVES 4 • Hands-on time: 10 minutes • Cooking time: 8-10 minutes
• Cost per serve: $3.41

2½ cups farfalle (bowtie) pasta cooking oil spray
4 x 150g firm fish fillets such as hoki
1 lemon, zest and juice
1 tablespoon baby capers
12 pitted Kalamata olives, halved
1 tablespoon finely-chopped fresh parsley
250g green beans, cooked

 

 
Step 1

Cook pasta following packet directions. Drain, reserving a little of the cooking water to moisten pasta, if necessary.

Step 2

Meanwhile, spray a large frying pan with oil. Cook fish over a high heat for 2-3 minutes on each side until almost cooked through.

Step 3

Pour over lemon juice. Simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through.
Serve fish topped with lemon mixture and parsley, with pasta and green beans.


Citrus fish kebabs with couscous

 


RECIPE from Niki Bezzant Editor, Healthy Food Guide magazine

Serves 4
Time to make: 20 minutes

 

  • Bamboo skewers, soaked in cold water for 20 minutes
  • 4-6 fish steaks (600g)
  • lemons, juice and zest
  • 2 tablespoons oil
  • 4 tablespoons freshly chopped parsley
  • 1 teaspoon Moroccan seasoning
  • 1 1/2 cups couscous
  • 1 1/2 cups vegetable stock
    selection of salad vegetables such as capsicum, cherry tomatoes and spring onions, to serve lemon wedges, to serve
  • 2 tablespoons honey, warmed


Step 1

Preheat the grill. Cut fish into even-sized chunks. Mix lemon juice and zest, oil, half the parsley and Moroccan seasoning together. Coat fish evenly with marinade.

Step 2

Thread fish on skewers – 8 small sticks or 4 longer ones. Set to one side for 5 minutes.

Step 3

Place couscous in a large bowl. Heat stock and pour over couscous. Cover with a lid while cooking kebabs.
Grill fish for 4-5 minutes either side.

Step 4

Remove lid from couscous. Fluff couscous with a fork. Stir leftover parsley through couscous.
Serve kebabs on couscous with salad, a squeeze of lemon and honey drizzled over.


Grilled fish and lemon with olive salad

RECIPE from Niki Bezzant Editor, Healthy Food Guide magazine

Try this fish with your favourite green salad and new potatoes or chunky fresh bread.

  • 100g marinated chargrilled capsicum (not in oil), thinly sliced
  • 1/3 bunch flat leaf parsley, chopped
  • 1/2 cup pimento-stuffed green olives, sliced
  • 1 cup baby rocket leaves, chopped
  • 2 tablespoons capers, drained and chopped
  • 4 firm white fish fillets (approx 120g each), such as gurnard or ling
  • 2 lemons, cut into wedges cooking oil spray
  • 1/3 cup sun-dried tomato pesto
  • 2 teaspoons olive oil
  • 1 tablespoon red wine vinegar


Combine the capsicum, parsley, olives, rocket and capers in a large bowl and set aside.

Heat a chargrill pan (heavy pan with raised grill lines) over medium-high heat. Spray the fish and lemon with cooking oil spray.
Place the fish into the pan and cook for 2 minutes. Turn and brush the top with pesto.
Add the lemon wedges to the pan and cook for a further 2-3 minutes, or until fish is brown and cooked through and the lemon wedges are golden.

Drizzle the salad with oil and vinegar and gently toss. Divide the salad among serving plates, top with fish and lemon wedges and serve.

For more healthy recipes, ideas and articles, see the latest issue of Healthy Food Guide magazine.