Almond and dill crusted fish
Ingredients (serves 4) 1 serve = 1 protein
100g blanched almonds
1 teaspoon finely grated lime rind
1 1/2 tablespoons finely chopped dill
20g softened butter
Salt and cracked black pepper
4 (about 180g each) firm white fish fillets
Method
Preheat oven to 200°C. Place the almonds in a food processor and process until finely chopped (a little rougher than the texture of almond meal).
Transfer to a clean bowl and add the lime rind, dill, butter, salt and cracked black pepper, mixing with your fingers until crumbly and just combined.
Place the fish on a baking tray lined with non-stick baking paper. Top with the almond mixture, pressing to help the mixture stick to the fish. Bake for 12-15 minutes or until golden and cooked through. Serve with salad leaves and lime wedges.
Notes
We used blue eye cod for this recipe, but any firm white fish such as barramundi, ling or perch can be used.
Asian braised fish with bok choy
Ingredients (serves 4) 1 serve = 1 protein
1 cup fish or vegetable stock 1/2 cup fresh orange juice
1 small red chilli, deseeded, chopped 1/4 cup dark soy sauce
1 tablespoon rice wine vinegar 1 tablespoon honey
1 star anise 4 x 150g blue-eye fillets
6 small bok choy, halved lengthways coriander leaves, to serve
steamed jasmine rice, to serve
Method
Preheat oven to 160°C. Combine stock, orange juice, chilli, soy sauce, rice wine vinegar, honey and star anise in a shallow frying pan over medium-high heat. Bring to the boil.
Add fish to frying pan. Reduce heat to low. Cover and cook for 5 minutes. Remove fish to a baking tray. Cover and keep warm in oven.
Increase stovetop heat to medium-high. Simmer orange juice mixture for 5 minutes, or until slightly thickened.
Meanwhile, steam bok choy over a saucepan of boiling water for 2 to 3 minutes, or until tender.
Divide bok choy between serving plates. Top with fish and spoon over pan juices. Sprinkle with coriander leaves and serve with rice.
Atlantic Salmon with Herb Crumble
2 x 150g Atlantic salmon fillets 1/3 cup stale white breadcrumbs
1 Tblsp lemon juice 1 Tblsp finely chopped fresh parsley
1 Tblsp finely chopped fresh chives 1 clove garlic crushed
Cook fish, skin side up, under hot grill for 5 minutes, turn.
Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned. Serve with tossed salad if desired.
Serves 2 1 serve = 1 protein
Baked fish with tomatoes, olives and capers
Ingredients (serves 4) 1 serve = 1 protein, 2 tsp fat
4 x 175g ling fillets (or other firm skinless white fish such as blue-eye or snapper), skin removed
250g cherry tomatoes, halved 100g pitted kalamata olives
2 tbs capers, rinsed, drained 4 thyme sprigs
2 tbs extra virgin olive oil 1-2 tbs balsamic vinegar
2 cups mixed salad leaves, to serve
Method
Preheat the oven to 200°C. Place the fish in a roasting pan, scatter with the tomatoes, olives, capers and thyme sprigs, then drizzle with the olive oil. Season with sea salt and pepper, then bake for 15 minutes. Remove pan from oven, cover with foil and leave to rest for 5 minutes.
Divide the fish, tomatoes and olives among 4 warmed plates. Stir the vinegar into the pan juices and spoon over the fish. Serve with salad leaves.
Baked fish with sticky sauce
Ingredients (serves 6) 1 serve = 1 protein
1 large (about 1 1/2kg) whole fish (such as snapper or ocean trout)
80ml (1/3 cup) vegetable oil
2 tbs sesame seeds
2 garlic cloves, sliced
1 small piece fresh ginger, peeled, cut into thin strips
2 long red chillies, seeded, thinly sliced
3/4 cup grated palm sugar*
120ml (6 tbs) fish sauce
4 tbs tamarind concentrate*
100ml (5 tbs) lime juice
1 cup Thai basil leaves
2 tbs fried Asian shallots*
Fresh coriander leaves, to garnish
Method
Preheat the oven to 190°C.
Make 3 deep slashes in one side of the fish, brush with oil and sprinkle with sesame seeds. Place in a greased baking dish and bake for 25 minutes.
Heat 1 tablespoon of the oil in a wok over high heat. Add garlic and cook until golden (don’t burn or it will taste bitter). Transfer to paper towel to drain. Add ginger and chilli to wok and stir-fry for 1 minute, then add sugar, fish sauce, tamarind and lime juice. Cook for 1-2 minutes until syrupy. Transfer to a jug and set aside. Clean and dry wok. Add remaining oil over high heat. When hot, add Thai basil (ensure basil is completely dry) and fry for 1-2 minutes until crisp.
To serve, place fish on a platter, pour sauce over and garnish with garlic, basil, shallots and coriander.
Notes
* Available at Asian supermarkets.
BAKED FISH CUTLETS
1 onion, sliced
2 sticks celery, sliced
1 carrot, thinly sliced
2 medium potatoes, peeled, thinly sliced
1 x 415ml can tomato puree
salt and pepper to taste
4 x 150g fish cutlets
2 tablespoons finely grated parmesan cheese
1. Place onion, celery, carrot in a baking dish. Arrange potatoes in a single layer over onion mixture. Pour puree over top; season with salt and pepper.
2. Place fish cutlets in baking dish; turn to coat in tomato mixture. Cover with foil.
3. Cook in a moderate oven, 180oC, for about 30 minutes. Remove foil; sprinkle with cheese. Cook, uncovered, for a further 5 minutes.
Serves 4 1 serve = 1 protein, 1 carbohydrate
Baked fish with roast onion & tomato
Ingredients (serves 4) 1 serve = 1 protein
2 x 240g punnets cherry tomatoes
2 large red onions, cut into thin wedges
2 tbs olive oil
4 (about 150g each) white fish fillets
80g (1/3 cup) bought basil pesto
Method
Preheat oven to 210°C. Line 2 roasting pans with non-stick baking paper. Place tomatoes, onion and 1 1/2 tablespoons of oil in 1 pan. Toss to coat. Roast in oven for 20 minutes.
Place the fish in the remaining pan. Drizzle over the remaining oil and season with salt and pepper.
Add the fish to oven and cook with vegetables for a further 8-10 minutes or until the fish flakes easily when tested with a fork.
Divide the tomato mixture and fish among serving plates. Top the fish with a dollop of pesto.
Baked salmon with lemon, thyme and asparagus
Ingredients (serves 4) 1 serve = 1 protein
4 x 150g skinless salmon fillets 1/4 cup (60ml) extra virgin olive oil
1 lemon, thinly sliced 4 fresh thyme sprigs
2 tsp Dijon mustard 1 tbs white wine vinegar
3 tsp chopped fresh tarragon 1/2 tsp caster sugar
2 bunches asparagus, trimmed
Method
Heat oven to 220°C. Lay four 30cm squares of baking paper on 2 baking trays. Place a salmon fillet on each, then top with lemon slices and a thyme sprig. Drizzle with 1 tsp oil and season. Fold the edges of the paper together to form well-sealed parcels. Bake for 15 minutes until cooked through.
Meanwhile, whisk the mustard, vinegar, tarragon, sugar and remaining oil in a jug. Season, then set the dressing aside.
Blanch the asparagus in a pan of lightly salted boiling water for 2 minutes until just tender. Drain well, then keep warm.
Arrange the salmon and blanched asparagus on plates, drizzle with the tarragon dressing and serve.
BAKED GREEK FISH
4 x 150g thick firm fish fillets
1 tablespoon basil pesto
3 small tomatoes, seeded, finely chopped
1 small red onion, finely chopped
1 tablespoon chopped capers
2 teaspoons grated lemon rind
¼ cup low-fat plain yoghurt
salt and a pepper to taste
1. Arrange fish in a single layer in an ovenproof dish.
2. Spread pesto over fish; sprinkle with tomatoes, onion, capers and rind.
3. Drizzle yoghurt over fish; season with salt and pepper.
4. Cook, uncovered, in a moderate oven, 180oC, for about 25 minutes or until fish is cooked through.
Serves 4 1 serve = 1 protein
Baked Trout with Onion and Artichokes
2 rainbow trout
6 artichoke hearts, drained, halve
1 small red Spanish onion, sliced
½ teaspoon fresh coriander chopped
½ teaspoon chopped fresh dill
1 tablespoon lemon juice
10 grams butter chopped
¼ teaspoon ground black peppercorns
Place each fish in centre of piece of greased foil. Sprinkle fish with remaining ingredients. Fold foil around fish to form parcels, seal edges firmly; place parcels on oven tray. Bake in moderate oven about 30 minutes or until fish are tender.
Serves 2 1 serve = 1 protein
Barbecued fish burgers
Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates
2 tablespoons lemon pepper seasoning
4 x 150g snapper fillets
olive oil cooking spray
4 wholegrain rolls, halved
4 oak leaf lettuce leaves
1 Lebanese cucumber, sliced into ribbons
1 carrot, peeled, sliced into ribbons
1/3 cup lemon tartare sauce
lemon wedges, to serve
Method
Heat barbecue plate and grill on medium-high heat. Sprinkle lemon pepper over fish. Spray lightly with oil. Barbecue fish for 3 to 4 minutes each side, turning carefully with a spatula, or until just cooked through.
Spray rolls lightly with oil. Chargrill, cut-side down, for 1 minute.
Divide lettuce between roll bases. Top with fish, cucumber, carrot, tartare sauce and bread roll tops.
Serve with fish burgers and lemon wedges.
Barbecued fish parcels
Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate
600g kipfler potatoes, scrubbed 4 x 200g perch fillets, skin removed
250g cherry tomatoes, halved 1/2 cup kalamata olives, pitted
1/2 cup basil leaves, chopped olive oil cooking spray
150g packet mixed salad greens lemon wedges, to serve
Method
Bring a large saucepan of salted water to the boil over high heat. Add potatoes. Cook for 15 to 20 minutes or until just tender. Drain. Set aside to cool slightly. Cut potato in half lengthways.
Preheat a barbecue plate on high heat. Cut four 50cm pieces of foil. Arrange potato slices over 1 half of each piece of foil. Top each with 1 piece fish. Combine tomatoes, olives and basil in a bowl. Spoon over fish. Spray lightly with oil.
Fold foil over to enclose fish. Fold up edges to seal. Place parcels, potato side down, on barbecue plate. Cook for 10 to 12 minutes or until fish is just cooked through.
Place salad greens on plates. Carefully open parcels. Spoon potato, fish, tomatoes and olives onto plates. Serve with lemon wedges.
Barramundi steamed on sweet potato
Serves 2 1 serving = 1 protein, 1 carbohydrate
200g sweet potato (kumara), thinly sliced
2 x 200g barramundi fillets, skin removed and trimmed
50g snow peas (mange tout)
lime dressing
¼ cup chopped green onions (scallions)
2 tablespoons chopped coriander (cilantro) leaves
? cup (80ml) lime juice
1 tablespoon white sugar
sea salt and cracked black pepper
To make the lime dressing, place the green onion, coriander, lime juice, sugar, salt and pepper in a small bowl and whisk well to combine. Set aside.
Place a large saucepan half-filled with water over high heat and bring to the boil. Line a large (or 2 small) steamer with non-stick baking paper. Place the sweet potato in the steamer, top with the barramundi and cover with a tight-fitting lid. Place the steamer on top of the saucepan and steam for 5–6 minutes. Add the snow peas and steam for a further 2 minutes or until the barramundi is cooked through. Spoon over the lime dressing to serve.
Barbecued salmon with fennel, orange and chickpeas
Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate
2 oranges, peeled 1 fennel bulb, trimmed, very thinly sliced
400g can Chickpeas, rinsed, drained 1/2 red onion, thinly sliced
1/3 cup fresh continental parsley leaves 2 tbs chopped fresh dill
1 large (about 375g) skinless salmon fillet, pin boned (see tip)
Olive oil spray 50g baby rocket leaves
Lemon wedges, to serve
Method
Holding 1 orange over a large bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Add to the bowl. Use your hands to squeeze the juice from the remaining flesh. Repeat with remaining orange.
Add the fennel, chickpeas, onion, parsley and dill to the bowl. Season with pepper. Toss to combine.
Preheat a barbecue flat plate or chargrill on high. Cut salmon lengthways into 8 slices. Spray lightly with olive oil spray and season with pepper. Cook on barbecue for 1 minute each side for medium or until cooked to your liking. Flake into bite-sized pieces. Add salmon and rocket to the orange mixture and toss to combine. Divide among serving dishes and serve with lemon wedges.
Notes
Variation: Lamb with orange, avocado & chickpeas: Omit the fennel and onion. Replace the salmon with 2 lamb eye of loin (backstraps). Add 1 avocado, halved, stone removed, peeled, coarsely chopped, to the salad. Cook lamb for 3-4 minutes each side for medium or until cooked to your liking. Set aside for 3 minutes to rest. Slice. To pin bone salmon, gently run your fingers over the fillet to locate the bones, then use tweezers to pull them out.
Blue-eye with orange and olive salsa
Ingredients (serves 4) 1 serve = 1 protein
2 oranges 1 garlic clove, crushed
2 large tomatoes, seeds removed, diced 1/2 cup (50g) pitted black olives, chopped
1 tbs extra virgin olive oil 2 tbs small basil leaves
4 x 175g skinless blue-eye fillets (or other firm white fish)
Olive oil spray
Method
Peel and segment oranges, holding them over a bowl to catch the juices. Halve the orange segments and place in a separate bowl with 2 tablespoons of the juice. Add the garlic, tomatoes, olives, oil and basil leaves. Gently toss to combine, then season with sea salt and freshly ground black pepper. Set the salad aside while you cook the fish.
Heat a frypan over medium-high heat. Season fish with salt and freshly ground black pepper, then spray with oil. Cook for 2 minutes each side or until cooked through. Divide the fish among plates and serve topped with the salsa.
Char grilled tuna with mixed vegetable stir-fry
¼ cup sweet chilli sauce ¼ cup limejuice
1 tablespoon finely chopped fresh coriander 6 x 150 grams tuna steaks
2 tablespoons finely grated lime rind 1 red Thai chilli, seeded, chopped finely
1 clove garlic, crushed 2 medium zucchini
2 medium carrots 2 medium red capsicums, sliced thinly
1 medium yellow capsicum, sliced thinly 1 small red onion, sliced thinly
Combine chilli sauce, 2 teaspoons of the juice and coriander in small bowl.
Combine remaining juice in large bowl with tuna, rind, Thai chilli and garlic. Cover, refrigerate, 1 hour.
Meanwhile cut zucchini and carrots into very thin slices, cut slices into matchstick-sized pieces.
Drain tuna; cook, in batches, on heated lightly oiled grill plate or bbq until browned both sides and cooked as desired.
Meanwhile, heat oiled wok or large non-stick frying pan; cook 1 tablespoon of the chilli sauce mixture, zucchini, carrot, capsicums and onion, in batches, until vegetables are just tender.
Serve tuna on vegetables; drizzle with remaining chilli sauce mixture.
Serves 6 1 serve = 1 protein
CHILLI STEAMED FISH
4 x 150g white fish fillets
1 tablespoon grated fresh ginger
1 tablespoon oyster sauce
2 tablespoons soy sauce
2 tablespoons sweet chilli sauce
4 spring onions, thinly sliced
2 tablespoons finely chopped fresh parsley
1. Place each fillet on a large sheet of foil. Combine ginger, sauces and spring onions in a jug; drizzle over fillets.
2. Seal foil lightly to enclose fish. Place parcels, side-by-side in a large baking dish.
3. Cook in a moderately hot oven, 190oC, for about 25 minutes, or until the fish is cooked through.
4. Serve fish drizzled with some of the juices; sprinkle with parsley.
Serves 4 1 serve = 1 protein
Crisp lemon fish
Packed with protein, this recipe for crisp lemon fish makes a quick, low-fat, not to mention easy, family meal. Serves 4 1 serve = 1 protein
Ingredients
1/3 cup flat-leaf parsley leaves
1 cup fine semolina
2 large lemons, rind finely grated
800g flathead fillets, skin removed
1 red onion, halved, sliced
olive oil cooking spray
4 tomatoes, cut into 1cm cubes
1 tablespoon balsamic vinegar
lemon wedges, to serve
Method
Step 1
Preheat a barbecue plate on medium heat. Finely chop 1 tablespoon parsley leaves. Combine chopped parsley, semolina and 1 tablespoon lemon rind in a shallow dish. Coat each fish fillet in semolina mixture.
Step 2
Place onion in a microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for 1 to 1 1/2 minutes or until soft. Lightly spray onions with oil. Spoon onto barbecue plate and cook for 4 to 5 minutes or until light golden. Transfer to a bowl.
Step 3
Lightly spray both sides of fish fillets with oil. Cook on barbecue plate for 3 to 5 minutes each side or until golden and cooked through.
Step 4
Add tomatoes and remaining parsley leaves to onion. Drizzle with vinegar and season with salt and pepper. Toss to combine. Place fish on plates. Serve with tomato salad and lemon.
Easy Salsa Fish Fillets
4 whitefish fillets (approx. 600 grams) Salt and pepper to taste
½ cup bottled salsa (mild or medium) ½ cup low-fat grated cheese
Preheat oven to 180 degrees centigrade.
Arrange fish in a single layer on a sprayed foil-lined baking pan. Season with salt and pepper.
Top each fillet with 2 tablespoons of salsa; sprinkle with cheese. Bake uncovered for approximately 25 minutes until golden. Fish should flake easily when tested with a fork
Serves 4 1 serve = 1 protein
Fast Asian fish
Ingredients (serves 4) 1 serve = 1 protein
4 x 120g skinless salmon or ocean trout fillets
1/3 cup (80ml) light soy sauce
2cm piece ginger, very finely shredded
1/3 cup (80ml) sweet chilli sauce
Steamed rice, to serve
4 spring onions, thinly sliced on the diagonal
Method
Preheat the oven to 200°C. Place fish in a shallow baking dish. Combine soy, ginger and sweet chilli sauce, then pour over fish.
Cover with foil and bake for 8 minutes, or until just cooked through.
Serve fish on rice, drizzled with sauce and garnished with spring onion.
Fish with herbed chickpea puree
Ingredients (serves 4) 1 serve = 1 protein, 1 carvohydrate
1 tablespoon olive oil 1 brown onion, finely chopped
1 garlic clove, crushed 1 1/2 teaspoons ground cumin
1 cup reduced-salt chicken stock 2 x 420g cans chickpeas, drained, rinsed
1 tablespoon lemon juice 1/2 cup parsley, roughly chopped
4 pieces fish fillets (such as mullet, redfish or silver trevally)
2 cups baby spinach 2 tomatoes, chopped
Method
Heat a saucepan over medium heat until hot. Add 2 teaspoons of oil, onion, garlic and cumin. Cook, stirring, for 3 to 5 minutes or until soft. Add stock and chickpeas. Bring to the boil. Reduce heat to low. Simmer for 10 minutes. Remove from heat. Stir in lemon juice. Process or blend until smooth. Stir in parsley, and pepper.
Meanwhile, heat a non-stick frying pan or chargrill over medium heat. Brush fish with remaining 2 teaspoons of oil. Season lightly with pepper. Cook for 3 to 5 minutes each side or until just cooked through.
Spoon warm chickpea puree onto 4 serving plates. Top with baby spinach, fish and chopped tomatoes. Serve.
FISH WITH HERB CRUMBLE
4 x 150g white fish fillets 1 cup stale wholemeal breadcrumbs
2 tablespoons lemon juice 2 tablespoons chopped fresh parsley
2 tablespoons chilled fresh chives 1 tablespoon grated parmesan cheese
salt and pepper to taste cooking oil spray
1. Remove skin and bones from fish. Place fish on a lightly oiled oven tray. Cook under a hot grill for a 5 minutes.
2. Turn fish over; sprinkle with combined breadcrumbs, juice, herbs, cheese and salt and pepper. Lightly spray with cooking oil.
3. Return fish to grill; cook for about 5 minutes or until lightly browned.
Serves 4 1 serve = 1 protein
Fish with summer vegetables
Ingredients (serves 4) 1 serve = 1 protein
2 teaspoons olive oil 1 onion, chopped
2 garlic cloves, crushed 2 zucchini, chopped
1 red capsicum, chopped 1 eggplant, chopped
3 Roma tomatoes, chopped 1/4 teaspoon caster sugar
1/4 cup chopped basil leaves 4 (600g) white fish fillets (see note)
olive oil cooking spray lemon wedges, to serve
crusty bread, to serve
Method
Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook for 3 minutes, or until soft. Add zucchini, capsicum, eggplant, tomatoes and sugar. Stir to combine. Cover and cook for 20 minutes, or until tender.
Stir through basil. Season with salt and pepper.
Heat a large non-stick frying pan over high heat. Spray both sides of fish with oil. Cook for 3 minutes each side, or until light golden and cooked through.
Place vegetables onto serving plates. Top with fish. Serve with lemon wedges and crusty bread.
Notes
Note: Perch, barramundi or ling are all great white-fleshed fish suitable for pan frying.
FISH FILLETS WITH TABBOULI SALSA
Cooking oil spray
1 clove garlic, crushed
2 tablespoons lemon juice
4 x 150g fish fillets
TABBOULI SALSA
1 Lebanese cucumber, peeled, finely chopped
2 spring onions, finely sliced
2 small tomatoes, finely chopped
1 cup chopped Continental parsley
1 tablespoon lemon juice
1 tablespoon extra virgin oil
1/2 teaspoon caster sugar
salt and pepper to taste
1. Tabbouli Salsa. Combine all ingredients in a small bowl; mix well.
2. Spray a large non-stick pan with oil. Add garlic, juice and fish, in a single layer; cook, on both sides, until browned and cooked through.
3. Serve fish with Tabbouli Salsa.
Serves 4 1 serve = 1 protein
FISH FILLETS WITH BASIL SAUCE
1/2 teaspoon paprika ½ teaspoon ground cumin
¼ teaspoon salt cooking oil spray
4 x 150g boneless fish fillets
BASIL SAUCE
1/3 cup low-fat mayonnaise 1 tablespoon basil pesto
2 teaspoons lemon juice
1. Combine paprika, cumin and salt in a small bowl. Spray one side of fish fillets with cooking oil spray. Place fish on a foil-lined oven tray. Sprinkle spice mixture evenly over top.
2. BASIL SAUCE. Combine all ingredients in a small jug; mix well.
3. Cook fish under a hot grill until browned and cooked through.
4. Serve fish drizzled with Basil Sauce.
SERVES 4 1 serve = 1 protein, 2 tsp fat
FISH WITH LEMON HERB DIP
Cooking oil spray
4 x 150g fish fillets
LEMON AND TOMATO HERB SAUCE
1 Lebanese cucumber 1 medium tomato, finely diced
1 x 200g tub plain low-fat yoghurt 1 clove garlic, crushed
½ teaspoon finely grated lemon rind 1 tablespoon lemon juice
½ teaspoon ground cumin 2 tablespoons chopped fresh mint
salt and pepper to taste
1. LEMON AND TOMATO HERB SAUCE. Cut cucumber in half lengthways. Using a teaspoon, scoop out seeds. Cut cucumber into thin slices. Place in a bowl with tomato, yoghurt, garlic, rind, juice, cumin and mint; season with salt and pepper.
2. Heat a non-stick pan; spray with cooking oil. Add fish, cook on both sides, until browned and tender.
3. Serve fish topped with Lemon and Tomato Herb Sauce.
Serves 4 1 serve= 1 protein
Home-baked fish fingers
Makes 16 Serves 4 1 serve = 1 protein, 1 carbohydrate
Ingredients
2 cups (200g) wholemeal breadcrumbs
2 teaspoons finely grated lime rind
2 eggs, lightly beaten
500g firm white fish fillets, such as ling
olive oil spray, for cooking
Method
Preheat oven to 200°C. Place the breadcrumbs and lime rind in a bowl and mix until combined. Place the eggs in separate bowl. Cut the fish into thin strips, about 12cm long. Dip each strip into the eggs, then the breadcrumbs, pressing to coat well.
Place the fish fingers on a baking tray lined with baking paper. Spray lightly with oil spray. Bake for 15 minutes or until golden and cooked through.
Serve fish fingers with vegetable bundles (see note) and reduced-fat mayonnaise or tomato sauce.
Notes
To make the vegetable bundles, cut celery sticks into thin strips, arrange in a bundle with some blanched green beans and tie up loosely with cooking string or a long chive.
These fish fingers can be frozen after crumbing for up to two months. Thaw fully before cooking as above.
Fish, zucchini and oregano casserole
Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate
olive oil cooking spray 1 brown onion, halved, thinly sliced
350g orange sweet potato, peeled, cut into 2cm pieces
2 small zucchini, cut into 1cm pieces 200g broccoli, trimmed, cut into florets
1 small (250g) eggplant, diced 800g can diced tomatoes
1/3 cup fresh oregano leaves
500g white fish fillets, cut into large pieces
1 small white bread stick, sliced, toasted
Method
Heat a heavy-based saucepan over medium heat. Lightly spray with oil. Add onion and cook, stirring, for 2 minutes or until golden.
Add sweet potato. Cook, stirring, for 3 minutes. Add zucchini, broccoli, eggplant, tomatoes and 1/4 cup oregano. Bring to boil.
Reduce heat to low. Cover and cook for 8 to 10 minutes or until sweet potato is tender. Stir in fish. Simmer, uncovered, for 4 to 5 minutes or until fish is cooked through.
Sprinkle with remaining oregano.
Lemon fish with sauteed beans and tomatoes
Pick up your favourite white fish for this zesty lemon fish with sautéed beans and tomatoes – a light, healthy and delicious.
Ingredients (serves 4)
4 (150g each) white fish fillets (such as hake), skin on
1 lemon, rind finely grated, juiced 2 teaspoons olive oil
250g green beans, trimmed 250g cherry tomatoes, halved
1 garlic clove, crushed 150g baby spinach leaves
2 tablespoons red wine vinegar 4 slices wholegrain bread, to serve
Method
Place fish in a shallow ceramic dish. Place lemon rind, 2 tablespoons lemon juice and 1 teaspoon oil in a small jug. Whisk to combine. Season with pepper. Pour lemon mixture over fish and turn to coat. Cover. Set aside for 10 minutes.
Preheat grill on medium heat. Line a grill tray with foil. Heat remaining oil in a large, non-stick frying pan over medium-high heat. Add beans to pan. Cook, tossing often, for 2 to 3 minutes or until bright green. Add tomatoes and garlic. Cook for 1 to 2 minutes or until tomatoes soften. Add spinach and vinegar. Toss until spinach just starts to wilt.
Meanwhile, place fish on grill tray. Cook for 4 to 5 minutes (depending on thickness) or until just cooked through.
Divide bean mixture among serving plates. Top with fish. Season with cracked black pepper. Serve with bread.
1 serve = 1 protein 1 carbohydrate
LEMON GINGER FISH FILLETS
1 teaspoon sesame oil
2 tablespoons finely sliced fresh ginger
6 spring onions, finely chopped
2 cloves garlic, crushed
1 tablespoon caster sugar
1/4 cup rice vinegar
1 teaspoon finely grated lime rind
2 tablespoons lime juice
2 tablespoons fish sauce
4 x 150g firm white fish fillets
1. Combine oil, ginger, spring onions, garlic, sugar, vinegar, rind, juice and sauce in a small bowl; mix well.
2. Place fillets in a single layer, in a shallow dish; pour over ginger mixture. Cover; refrigerate for 1 hour.
3. Place each fillet onto a large sheet of lightly greased foil; top with ginger mixture. Fold in edges of foil across the top to enclose fish; place on an oven tray.
4. Cook in a moderately hot oven, 190oC, for about 20 minutes or until cooked through. Serve fish drizzled with juices from parcels.
SERVES 4 1 serve = 1 protein
Low-fat fish pie
Ingredients (serves 6) 1 serve = 1 protein, 1 fat, 1 carb
40g butter, melted 1 leek, trimmed, washed, thinly sliced
2 tablespoons plain flour 350ml fish stock
2 tablespoons lemon juice 1kg thick white boneless fish, cut into 3cm pieces
9 sheets filo pastry olive oil cooking spray
Method
Preheat oven to 200°C. Grease a 5-cup capacity ovenproof dish. Cook butter and leek in a frying pan over medium heat for 3 minutes or until tender.
Sprinkle flour over leek mixture. Cook, stirring, for 2 minutes. Remove from heat. Add stock and lemon juice. Stir well. Return to heat. Cook, stirring, over medium heat for 6 minutes or until thick.
Remove from heat. Add fish, and salt and pepper. Cool completely. Place 1 sheet of filo onto a flat surface. Spray with oil. Fold in half. Place into pie dish. Repeat with 5 more sheets of filo, placing into dish so base and sides are covered.
Spoon fish mixture over filo. Cut remaining 3 sheets of filo into quarters. Scrunch each quarter into a ball. Place onto fish mixture. Spray with oil. Bake for 30 minutes or until pastry is crisp. Serve.
MARINATED FISH
4 x 150g fish fillets 1 tablespoon brown sugar
1/2 teaspoon ground ginger 1/4 teaspoon dried chilli flakes
1 clove garlic, crushed 2 tablespoons finely grated lemon rind
1/4 cup light soy sauce 1 tablespoon fish sauce
2 tablespoons shredded fresh Thai basil leaves
1. Place fish in a large, shallow dish. Combine sugar, ginger, chilli, garlic, rind and sauces in a jug. Pour over fish; turn to coat in mixture. Cover; stand 30 minutes.
2. Drain fish; reserve marinade.
3. Cook fish on a heated, oiled grill pan, brushing occasionally with marinade, until browned on both sides and cooked through.
4. Serve fish sprinkled with basil.
Serves 4 1 serve = 1 protein
Mediterranean salmon
¼ teaspoon salt ¼ teaspoon black pepper
4 salmon fillets Cooking spray
2 cups cherry tomatoes, halved ½ cup finely chopped zucchini
2 tablespoons capers 1 tablespoon olive oil
75g sliced ripe olives
Preheat oven to 180 degrees centigrade.
Sprinkle salt and pepper over both sides of fish.
Place fish in baking dish coated with cooking spray.
Combine tomatoes and remaining ingredients in a bowl; sppon mixture over fish.
Bake for 180 degrees centigrade for 25 minutes.
Serves 4 Serving size: 1 fillet and ½ cup vegetable mixture = 1 protein
Miso-glazed salmon with ginger buckwheat noodles
Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates
100ml honey 3 tbs white miso paste (see note)
3 tsp sesame oil 1/4 cup (60ml) tamari sauce
1 tbs lime juice 2 tbs mirin
500g buckwheat noodles 1 tbs sunflower oil
4 (125g each) salmon fillets 1/2 cup thinly sliced shallots (spring onions)
1/2 cup chopped roasted peanuts 2 tbs pickled ginger
Mustard cress, to serve
Method
Combine honey, miso paste and 1 teaspoon of sesame oil in a bowl.
In a separate bowl, whisk together tamari, lime juice, mirin and remaining sesame oil, then set the dressing aside.
Cook noodles according to packet directions, drain and toss with dressing.
Preheat oven to 200°C. Heat sunflower oil in an ovenproof frypan over medium heat. Add salmon and fry both sides for 1 minute or until lightly golden. Brush salmon with miso mixture, then transfer pan to oven and roast for 5 minutes or until cooked through.
Toss shallots, nuts and ginger through noodles, then serve with the salmon garnished with mustard cress.
Moroccan fish fillets with couscous salad
Ingredients Serves 4 (1 serve = 1 protein, 2 carbohydrates)
1 tablespoon Moroccan seasoning 1 teaspoon lemon pepper
4 thick white fish fillets olive oil spray
1/2 cup freshly squeezed orange juice
Couscous salad
rind of 1 orange, finely grated 1 tablespoon white wine vinegar
2 teaspoons olive oil 1 1/2 cups couscous
1/4 cup pine nuts, toasted 1 large mango, diced
1/2 cup mint leaves, chopped
Instructions
1 Mix Moroccan seasoning and lemon pepper. Sprinkle 1/2 teaspoon mixed seasoning on each fish fillet. Turn fillets over and repeat.
2 Heat barbecue grill to a medium heat. Spray fillets with olive oil. Cook for 3 minutes on each side, or until cooked through. Transfer to a plate. Cover and keep warm.
3 Mix juice, rind, vinegar and oil in a jug. Prepare couscous following packet instructions.
4 Stir pine nuts, mango and mint into couscous until well-combined. Add half the juice mixture.
5 Serve couscous on 4 serving plates. Top with cooked fish fillet. Drizzle remaining juice mixture over fish and serve.
Moroccan pan-fried fish
Ingredients (serves 4) 1 serve = 1 protein, 2 carbo
1 bunch coriander, washed, dried, ends trimmed 3 garlic cloves, peeled
2 tsp ground cumin Pinch of chilli powder
2 tsp finely grated lemon rind 60ml (1/4 cup) fresh lemon juice 30ml olive oil 2 tsp sweet paprika
190g (1 cup) couscous 250ml (1 cup) boiling water
50g (1/3 cup) plain flour
4 (about 600g) firm white fish fillets (such as snapper)
Olive oil spray 90g baby spinach leaves
Method
Place the coriander, garlic, cumin, chilli, lemon rind, lemon juice, oil and half the paprika in the bowl of a food processor and process until smooth.
Place couscous in a heatproof bowl. Pour over the boiling water and set aside for 5 minutes or until liquid is absorbed. Use a fork to separate grains.
Meanwhile, combine the flour and remaining paprika on a plate. Season with salt and pepper. Add the fish and turn to coat. Shake off excess. Spray a large non-stick frying pan with olive oil spray and place over medium heat. Add the fish and cook for 3-4 minutes each side or until golden brown.
Place the spinach on a serving platter. Top with the fish and drizzle over the coriander mixture. Serve with couscous.
Ocean Trout with Baby Vegetables
8 baby beetroot
20 baby carrots
2 small zucchini, sliced
8 baby new potatoes, halved
4 baby onions
4 pieces ocean trout (approximately 150g each)
Tarragon Lemon Sauce:
20g butter or margarine
1 clove garlic, crushed
1 small onion, chopped
1 Tablespoon plain flour
¾ cup low-fat milk
1 Tablespoon fresh tarragon
1 teaspoon grated lemon rind
1 Tablespoon lemon juice
Heat butter in pan, add garlic and onion, cook, stirring, until onion is soft. Add flour, cook stirring, until bubbling. Remove from heat, gradually stir in milk. Stir over heat until mixture boils and thickens. Stir in Tarragon, rind and juice.
Boil, steam, or microwave unpeeled beetroot until just tender, drain. Cool 5 minutes; peel beetroot.
Boil, steam or remaining vegetables separately until tender.
Place fish in baking tray – bake in oven for about 20 minutes or until just tender. Peel skin away from fish. Serve fish with vegetables and tarragon lemon sauce.
Serves 4 1 serve = 1 protein, 1 tsp fat
Ocean trout with orange & fennel salad
Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate
2 oranges 1 fennel bulb
4 x 180g skinless ocean trout fillets 1 tbs olive oil
50g baby salad leaves 1/3 cup (55g) blanched almonds, toasted
1 tbs red wine vinegar 1 tbs extra virgin olive oil
Method
Segment the oranges by cutting off the ends, skin and pith with a knife.
Then, hold one orange in your hand and cut each segment away from the membrane. Repeat with the remaining orange. Do this over a bowl to reserve 2 tablespoons of the juice.
Trim and core the fennel bulb, reserving 1 tablespoon of the fronds if desired. Slice the fennel bulb thinly.
Combine the orange segments with the sliced fennel, salad leaves and almonds in a bowl. Heat the grill to high.
Mix 2 teaspoons freshly ground black pepper with 1 tablespoon sea salt. Rub the trout fillets with oil, then sprinkle with the mixed salt and pepper.
Place a cooking rack into a baking tray, put fish onto the rack, then cook under the grill for 5 minutes, or until cooked as desired.
To make the salad dressing, place the red wine vinegar and extra virgin olive oil in a screwtop jar with the reserved orange juice. Shake well to combine, then toss through the orange and fennel salad.
Place the ocean trout fillets on plates, garnish with reserved fennel fronds (if using) and serve with salad.
Orange and fennel fish
Ingredients (serves 4) 1 serve = 1 protein, ½ carbohydrate
2 medium oranges 2 teaspoons fennel seeds
2 tablespoons olive oil 4 (150g each) firm white fish fillets
70g baby spinach 1 small fennel bulb, trimmed, thinly sliced
2 tablespoons red wine vinegar
Method
Finely grate rind from oranges. Reserve oranges. Combine orange rind, fennel seeds and half the oil in a shallow glass or ceramic dish. Add fish. Turn to coat. Set aside for 10 minutes.
Heat a barbecue plate or chargrill over medium-high heat. Cook fish for 3 to 5 minutes each side or until browned and cooked through. Transfer to a plate.
Meanwhile, segment oranges over a bowl (see note). Add spinach, sliced fennel, vinegar and remaining oil. Toss to combine. Place on plates. Top with fish. Serve.
Notes
To segment oranges, remove peel and white pith. Cut down either side of membrane to release segments.
Oriental Salmon
4 Salmon fillets 2 Tablespoons teriyake sauce
1 tablespoon lemon juice 1 tablespoon brown sugar or honey
1 teaspoon fresh ginger 1 clove garlic crushed
½ teaspoon Dijon mustard 2 shallots thinly sliced
Heat oven to 180 degrees centigrade.
Place salmon in an ungreased casserole.
Combine remaining ingredients except green onions. Spread over Salmon.
Place in oven approximately 20-30 minutes, until cooked as desired (some people prefer rare others well done).
Garnish with shallots. Serve immediately.
Serves 4 1 serve = 1 protein
Fish Fillets with Coriander Chilli Sauce
6 x 60g perch fillets 1 small onion thinly sliced
½ cup water ¼ cup dry vermouth
2 Tblsp lime juice 1 small fresh chilli, chopped finely
2 Tblsp sugar 1 tsp cornflour
½ red capsicum thinly sliced 2 green onions, cut into 5cm lengths
1 Tblsp finely chopped fresh coriander leaves
¼ cup firmly packed fresh coriander leaves, extra
Place fish in shallow ovenproof dish; top with brown onion. Pour over combined water, vermouth and 1 Tblsp of the juice; cover. Bake in moderate oven for about 15 minutes or until fish is tender.
Remove fish; keep warm. Strain and reserve liquid.
Place reserved liquid, chilli, sugar and combined cornflour and remaining juice in small saucepan.
Stir over heat until sugar dissolves. Bring to boil; simmer until mixture thicken. Stir in chopped coriander. Arrange fish, capsicum, green onion and coriander leaves on serving plate; drizzle with sauce.
Serves 2 1 serve = 1 protein
GRILLED FISH WITH TOMATO SALSA
2 teaspoons oil 4 x 150g white fish fillets
100g mixed baby salad leaves
TOMATO SALSA
1 small red onion, finely chopped 2 tomatoes, seeded, finely chopped
1/3 cup pitted green olives, chopped 3 anchovy fillets, chopped
1 tablespoon lemon juice 2 tablespoons chopped fresh basil
salt and pepper to taste
1. TOMATO SALSA. Combine all ingredients in a bowl; mix well.
2. Brush oil over a heated, grill pan; add fish fillets, cook for a few minutes on each side, or until cooked through.
3. Serve fillets on salad leaves with Tomato Salsa.
SERVES 4 1 serve = 1 protein
Grilled fish and lemon with olive salad
Try this fish with your favourite green salad and new potatoes or chunky fresh bread.
Ingredients
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
Instructions
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.
Serves 4 1 serve = 1 protein
Quick way with Rainbow Trout
Serves 4 1 serve = 1 protein
Ingredients:
3 large lemons
1 tablespoon sugar
1 large red chilli (de-seeded and finely sliced)
1/2 cup mint leaves (torn)
salt and pepper
4 Rainbow Trout Fresh Fillets (about 200g each)
olive oil for coating
4 cups watercress sprigs
2 tablespoons olive oil
METHOD:
Peel lemons. Remove pith and membrane from segments. Cut segments in half and combine with sugar, chilli, mint leaves, salt and pepper. Put lemon salad aside.
Place a non-stick pan over high heat.
Brush the rainbow trout fillets with olive oil. Sear for 2 minutes each side or until cooked as desired.
Toss watercress sprigs with the 2 tablespoons olive oil in a bowl.
To serve: divide the watercress sprigs between plates and top with the rainbow trout fillets and the lemon salad.
Salade Nicoise
200g green beans trimmed, chopped 250g cherry tomatoes halved
½ cup seeded black olives 2 lebanese cucumbers, sliced
1 medium red onion, sliced thinly 150g mesclun
6 hard boiled eggs 425g tin tuna in springwater, drained
Light Vinaigrette: 1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard
Boil, steam or microwave beans until just tender; drain. Rinse under cold water; drain.
Make light vinaigrette
Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine. Divide salad among serving plates; flake fish over salad in large chunks.
Serves 4 1 serve = 2 protein
Grilled Salmon with Minted Cucumber Sauce
1 clove garlic minced
¼ teaspoon freshly ground black pepper
¼ tsp ground cumin
1 cup plain low fat yoghurt
1 Tblsp fresh or 1 tsp dried mint
1 medium cucumber, cubed, seeded and peeled
4 x 150g skinless, boneless salmon fillets
Fresh mint sprigs
Place garlic, pepper and cumin in mixing bowl; mash to a paste with the back of a spoon. Add yoghurt and mint, stir well. Stir in cucumber gently, and set mixture aside.
Clean grill or bbq and spray with oil. Lightly brush fish with oil on both sides of fish fillets. BBQ fish and grill about 3 minutes per sides or until cooked to taste.
Spoon cucumber sauce over fish; garnish with mint. Serve immediately.
Serves 4 1 serve = 1 protein
Moroccan fish with salad
Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate
1/2 cup plain flour 1 egg
3/4 cup dried breadcrumbs 1 Tblsp Moroccan seasoning (see note)
4 (185g each) boneless fillets (see note) 2 pieces lavash bread, cut into triangles
olive oil cooking spray lemon wedges, to serve
Tomato salad
3 large tomatoes, diced 2 Lebanese cucumbers, diced
1 small red onion, halved, thinly sliced 1 lemon, rind finely grated, juiced
1 cup flat-leaf parsley leaves, roughly chopped
Method
Make tomato salad Combine tomatoes, cucumber, onion, lemon rind, 1/4 cup lemon juice and parsley in a bowl. Cover and refrigerate.
Place flour on a plate. Lightly beat egg and 2 tablespoons cold water in a shallow bowl. Combine breadcrumbs and Moroccan seasoning on a plate. Coat fish, 1 piece at a time, in flour. Dip into egg, then breadcrumb mixture, gently pressing crumbs on with your fingertips to secure. Place on a large plate.
Preheat oven to 200°C. Spray both sides fish and lavash bread with oil and place on separate baking trays. Bake lavash bread for 5 minutes or until toasted. Remove from oven and set aside. Bake fish for 10 minutes or until golden and cooked through.