Preparation time: 15 minutes minutes
Cooking time: 10 minutes minutes
Serving Size: Serves 2 as a main.
1/4 cup extra virgin olive oil
1 large lemon, find finely grated, juiced
3 tsp Dijon mustard
8 medium Ocean Perch fillets or Rock Cod (lion Fish)
6 small flat mushrooms, stems trimmed
2 tbs finely chopped flat-leaf parsley
1 small garlic clove, very finely chopped
Crusty multigrain bread (preferably home baked), to serve
1. Combine the olive oil, 2 tablespoon lemon juice, mustard and pepper in a screw-top jar. Shake well to combine.
2. Insert a wooden skewer into each fillet then place on a large plate. Pour over half the dressing and turn to coat the fillets.
3. Place the mushrooms on a plate and drizzle with remaining dressing, turn to coat both sides then cover and place mushrooms and fillets in the fridge for 15 minutes if time permits.
4. Meanwhile, combine the parsley, garlic and lemon rind in a small bowl, cover and refrigerate.
4. Preheat a greased barbecue plate on medium-high. Add the fillets to the barbecue and cook, turning once for 2-3 minutes or until fillets are cooked through.
5. Remove to a plate, cover to keep warm.
6. Place the mushrooms onto the hot barbecue plate, cook stem side down for 2-3 minutes, turn over and cook a further 2 minutes until just tender.
6. Place three mushrooms onto each serving plate. Top with fillets. Sprinkle over the parsley mixture. Season with pepper and serve with crusty bread.
SINGAPORE ZOODLE STIR FRY WITH CHICKEN (ZUCCHINI NOODLES)
2 tablespoons Chinese rice wine (Shaoxing)
2 cloves garlic, minced
½ teaspoon fresh ginger, grated
9oz peeled large shrimp (prawns), tails on or off NB1
9oz boneless and skinless chicken thigh fillets, sliced into strips
2 tablespoons olive oil
2 eggs, lightly whisked
2 level teaspoons curry – adjust to your tastes*
1 small onion, thinly sliced
1 medium-sized red bell pepper (capsicum), halved, deseeded, thinly sliced
3.5 oz. Snap peas (snow peas), stemmed, strings removed |
2oz bean sprouts (shoots)
3 large zucchini, spiralizer into spaghetti/angel hair thickness
2 green shallots, ends trimmed, thinly sliced diagonally
- Whisk together the sauce ingredients.
- Pat the shrimp dry with a paper towel.
- Pour 2 tablespoons sauce over shrimp; mix through to evenly coat. Set aside.
Add 1 tablespoon of sauce to chicken strips.
- Stir through to evenly coat. Set aside.
Meanwhile, turn Zucchini into noodles using the Inspirilizer or any spiralizer. Set aside.
Prepare all vegetables and have everything ready before cooking.
Heat 1 teaspoon of oil in a wok or skillet over high heat.
- Add the whisked eggs, swirling pan to create an omelette.
- When omelette has set, break up into small pieces using a spatula or wooden spoon.
- Remove from pan and set aside.
- Use paper towel to wipe the wok clean.
Add the chicken strips; stir-fry for 3-4 minutes or until cooked through.
- Transfer to a warm plate.
- Add another teaspoon of oil to wok/skillet; stir fry the shrimp NB1 for about 2-3 minutes, or until just turned pink and opaque in colour. (Do not overcook them. They should have a U-shape to them if properly cooked).
- Remove from pan and set aside.
Heat the remaining oil in the wok over high heat. Add 1 teaspoon of the curry powder and stir-fry for 30 seconds or until fragrant.
- Add the vegetables and stir-fry for 2-3 minutes or until the onion and snow peas begins to soften.
- Add the zoodles and the remaining sauce.
- Stir-fry for about 2 minutes until the zoodles are just beginning to soften (they will release a lot of water if overcooked).
- Add the reserved egg, chicken and shrimp; mix all ingredients through together.
- Season with ginger (if needed), and garnish with the green onion slices and sesame seeds to serve.
Serving size: per serve Calories: 318 Fat: 15.2g Carbohydrates: 7.6g Sugar: 5.2g Fibber: 1.5g Protein: 28.7g Net Carbs: 2.4g
NB1 instead of prawns try Ocean Perch or Rock Cod (poor man’s lobster) fillets cut into small pieces, you may be surprised.
QUINOA TABBOULI WITH PRAWNS SUBSTITUTE
Quinoa is one of those versatile grains that you can make a meal of throughout the day—and it has a low GI of 53. The fresh, strong flavours of lime and basil complement the prawns substitute beautifully.
Marinating time: 30 minutes
Preparation time: 15 minutes
Cooking Time: 15 minutes
3 Rock cod, filleted and cut into strips.
Zest and juice of 1 lemon
1 teaspoon ground cumin
2 green chillies, finely diced
125 g (41/2 oz/ 1/2 cup) low fat natural yoghurt, to serve
200 g (7 oz/1 cup) quinoa, rinsed well
1 tablespoon olive oil
1 teaspoon ground cumin
Freshly ground black pepper
75 g (21/2 oz/ 1/2 cup) pistachio nuts, roughly chopped
1/2 red (Spanish) onion, finely diced
1 tomato, diced
30 g (1 oz/ 1/2 cup) chopped basil
Juice of 1 lime
- Put the fish stripe, lemon zest and juice, cumin and chillies in a non-metallic bowl. Mix well to coat the fish in the marinade. Refrigerate for 30 minutes to allow the flavours to develop.
- To make the pistachio tabbouli, put the rinsed quinoa in a saucepan and cover with 500 ml (17 fl oz/2 cups) water. Bring to the boil, then reduce the heat and simmer for about 10 minutes, or until the grains are tender and translucent. While still warm, transfer to a bowl and add the remaining ingredients. Mix well and set aside.
- Soak 8 bamboo skewers for 30 minutes. Thread 3 strips onto each skewer and cook on a heated barbecue or in a char-grill pan for 2 minutes each side, or until pink and cooked through. Spoon the tabbouli onto plates, top with two skewers per plate, and drizzle with the yoghurt.