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
- Soak raisins in verjuice for 5 minutes until softened slightly. Drain, reserving liquid.
- Meanwhile, combine thyme, zest and 2 tsp oil in a bowl. Season to taste and mix well to combine. Rub all over fish.
- 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.
- 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.
- 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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