Pan-fried snapper with parsley & feta salad

Pan-fried snapper with parsley & feta salad

Photography by Ian Wallace

 

Low GI main: Not only is this snapper dish low-GI, low in saturated fat and lower in sodium, it’s also a good source of protein and calcium.

Ingredients (serves 4)

  • 1/3 cup (55g) raisins
  • 2 tbs verjuice (see note) or boiling water
  • 1 tbs chopped thyme leaves
  • Grated zest and juice of 1/2 lemon
  • 1 1/2 tbs extra virgin olive oil
  • 4 x 180g red snapper fillets, pin-boned
  • Olive oil spray
  • 1/2 tsp honey
  • 1 bunch flat-leaf parsley, leaves picked
  • 1/4 cup (40g) toasted pine nuts
  • 50g reduced-fat feta, crumbled

Method

  1. Soak raisins in verjuice for 5 minutes until softened slightly. Drain, reserving liquid.
  2. Meanwhile, combine thyme, zest and 2 tsp oil in a bowl. Season to taste and mix well to combine. Rub all over fish.
  3. Heat a large frypan over medium heat and spray lightly with the olive oil spray. In batches if necessary, cook fish skin-side down, for 5 minutes or until golden. Turn the fish and cook for a further 2 minutes until cooked through. Transfer to a plate, cover loosely with foil and keep warm.
  4. Whisk lemon juice, honey, remaining oil and reserved raisin liquid together in a bowl. Season to taste, then add the parsley, pine nuts, crumbled feta and soaked raisins and toss to combine.
  5. Serve the fish with the parsley salad.

Notes

  • Verjuice is available from gourmet food shops and delis.

 

Source

delicious. – December 2009

delicious. – December 2009, Page 232
Recipe by Louise Pickford

 

Nutritional information

This information is per serve.

Protein Dietary Fibre
41.90g 3.20g
Fat Total Energy
20.50g 1705kJ
Fat Saturated Sodium
3.80g 380mg
Carbohydrate Total Cholesterol
12.60g 112.00mg
Carbohydrate Sugars

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