HEALTHY FISH CAKES
INGREDIENTS
- 300 g broccoli, cut into florets.
- 400 g skinless firm white fish fillets, chopped.
- 400 g can butter beans, rinsed, drained, or dried soaked overnight.
- 1 tablespoon wholegrain mustard
- 2 tablespoons chopped fresh dill.
- 2 tablespoon chopped fresh continental parsley leaves.
- 2 teaspoon finely grated lemon rind
- 90 g (1 cup) rolled oats.
- 1 tablespoon of extra virgin olive oil
- 120 g mixed salad leaves
- 1/2 avocado, chopped.
- Lemon wedges, to serve.
INSTRUCTIONS
- Steam, boil or microwave the broccoli until tender. Drain.
- Transfer the broccoli to a food processor. Add fish, beans, mustard, dill and parsley.
- Process until well combined, keeping some texture. Season.
- Use damp hands to shape mixture into 8 fish cakes. Place oats on a plate and press fish cakes into oats to lightly coat.
- Heat oil in a large non-stick fry pan over medium heat.
- Cook fish cakes, in 2 batches, if necessary, for 3-4 minutes each side or until golden and cooked through.
- Serve with the salad leaves, avocado and lemon wedges.
BAKED HALIBUT WITH SOUR CREAM, PARMESAN AND DILL TOPPING
INGREDIENTS
- 2 pieces halibut or other mild white fish thawed if frozen and patted dry with paper towels. (Any white fish can be used.)
- ginger and fresh ground black pepper to taste
- 3 T sour cream
- 1/4 tsp. garlic powder
- 1/4 tsp. dill weed (dried dill leaves)
- 2 T finely ground Parmesan cheese
- 3 T sliced green onion.
INSTRUCTIONS
- Thaw frozen halibut overnight in refrigerator, then place in baking dish and blot dry with paper towels.
- Let the halibut come to room temperature while you prep other ingredients. Preheat oven to 375°F/ 190°C.
- Slice 3 T green onions, then measure 2 T and finely chop them. Reserve the other 1 T sliced onions to garnish the cooked dish.
- In a small bowl, stir together the sour cream, garlic powder, and dill. Stir in the finely grated Parmesan cheese and green onions.
- When fish has come to room temperature, use a rubber scraper to spread an even coating of this topping over each piece of the fish, using all the topping mixture.
- Bake fish until the internal temperature reaches 145°F/60°C , or until fish pieces feel firm but not hard to the touch. (Use a fork to press down to test.) bake thick pieces of halibut for 24 minutes, but other types of fish or thinner pieces will cook more quickly.
- Serve hot, sprinkled with remaining sliced green onions.
NUTRITION INFORMATION:(Of ORIGINAL)
YIELD: 2
SERVING SIZE: 1
Amount Per Serving: CALORIES: 290 TOTAL FAT: 12 g SATURATED FAT: 4 g UNSATURATED FAT: 6 g CHOLESTEROL: 125 mg SODIUM: 508 mg CARBOHYDRATES: 3 g FIBER: 1 g SUGAR: 1 g PROTEIN: 40g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Adapted from Baked Halibut with Sour Cream, Parmesan, and Dill Topping – Kalyn’s Kitchen
MEDITERRANEAN SOLE
INGREDIENTS
- 1 pound/ 490 g sole fillets, cut into 4 portions
- 1/4 teaspoon pepper
- 1 medium lemon, sliced
- 2 tablespoons dry white wine or chicken broth
- 2 tablespoons olive oil, divided
- 2 cups cherry tomatoes, halved
- 1/2 cup Greek olives, halved
- 1 tablespoon capers, drained
- 1 tablespoon lemon juice
- 2 garlic cloves, minced
- 2 tablespoons minced fresh parsley
INSTRUCTIONS
- Preheat oven to 400° F (204° C). Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. 30 cm square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil.
- In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil, spoon over fillets. Fold foil or parchment around fish, sealing tightly.
- Place packets on a baking tray. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.
Nutrition Facts
1 packet: 211 calories, 14 g fat (2 g saturated fat), 51 mg cholesterol, 669 mg sodium, 7 g carbohydrate (2 g sugars, 2 g fiber), 15 g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
FRIED FISH
INGREDIENTS
- 1 large egg
- 1 teaspoon ginger
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme
- 4 (6 oz/ 170 g) thin fillets of a firm, white fish
- 1 cup blanched finely ground almond flour (optional)
- Olive oil
INSTRUCTIONS
- In a shallow bowl, whisk the egg with the ginger, pepper, garlic powder and dried thyme.
- Dip each fish fillet into the egg mixture. Place it on a cutting board, and sprinkle both sides with the almond flour if using, 1/4 cup per fillet, pressing with your hands to help the coating adhere. You may find that this method works better than dredging the fish in the almond flour, because when dredging, the almond flour that remains in the bowl becomes soggy and sticky and pretty much useless.
- Pour olive oil into a large non-stick fry pan, enough to reach about 1/2 inch/ 1.25 cm high. Heat over medium-high heat until hot, 3-5 minutes.
- Carefully place the fillets in the pan (work in batches if necessary). Cook until bottom is golden brown and crisp, 3-4 minutes.
- Flip the fish. Lower heat to medium. Cook until crisp and cooked through, 3-4 more minutes
Nutrition Facts of original
Fried Fish
Amount Per Serving (1 fillet)
Calories 447 Calories from Fat 270 % Daily Value*
Fat 30 g 46%
Saturated Fat 2 g 13%
Sodium 428 mg 19%
Carbohydrates 6 g 2%
Fiber 3 g 13%
Protein 38 g 76%
* Percent Daily Values are based on a 2000 calorie diet
GRILLED WHOLE TROUT
INGREDIENTS
4 whole trout about 10 inches long (Google says it’s about 7 or 8 ounces)
1/2 lemon sliced thin
1/2 lemon (the other half)
1/4 red onion sliced thin and cut in half
Fresh rosemary
Fresh thyme
Ginger
Pepper
Garlic (I don’t keep fresh garlic, so I used granulated. You could easily use fresh)
Olive oil
Cooking twine
INSTRUCTIONS
- Slice 1/2 lemon and 1/4 onion in thin slices. Cut the onion slices in half.
- Prepare your fish by cutting the belly to get the guts out as well as cutting off all the fins and head. Also, descale the fish and rinse it under water. If you need help with this part, search it on YouTube. The videos were awesome.
- Rub the outside of the trout with olive oil as well as inside the cavity. Sprinkle the outside with ginger and the inside with ginger, pepper, and garlic.
- Stuff each fish with two slices of lemon, a few slices of onion, a few sprigs of thyme, and a sprig of rosemary.
- Wrap the cooking twine around the fish to keep the stuffing in. Wrapped it around the fish and each lemon, which seemed to work well.
- Preheat the grill and spray with olive oil right before you put the fish on. Put the fish directly on the grill and cook 4-6 minutes on each side until the fish flakes easily with a fork. When flipping use two spatulas to simulate a grill basket.
- Add fresh rosemary and squeeze the other half a lemon. Stir to mix. Spoon as much as you want over each fish after it is been deskinned and deboned.
- Grill asparagus as a side. Each serving without the asparagus was 330 calories, 0 g carbs (Be aware there will be carbs in the lemons), 17.2 g fat, and 39.7 g protein.
PARMESAN CRUSTED FISH WITH CREAMY CAULIFLOWER MASH AND GRILLED BROCCOLINI
INGREDIENTS
¼ cup parmesan cheese
2 tsp. olive oil
1 ½ tablespoon avocado oil mayo
1 tablespoon lemon juice
¼ tsp. dried basil
pinch of fresh black pepper
1 lb. tilapia or any white fin fish
INSTRUCTIONS
- Preheat oven grill. Grease a baking sheet or line with parchment paper with olive oil
- Combine all ingredients in a bowl except fish and stir until well combined.
- Arrange fish fillets on the baking sheet and place under the grill for 3 mins, then flip and cook an additional 2 minutes.
- Remove pan from grill and cover the top side of the filets with parmesan mixture. Grill an additional 2-3 minutes or until crispy.
CREAMY CAULIFLOWER MASH
1 head cauliflower, chopped
3 garlic cloves
3-4 tablespoons unsweetened almond milk
1/4 cup parmesan cheese
1-2 tablespoons olive oil
INSTRUCTIONS
- In a large pot with a steamer basket, steam garlic and cauliflower until tender; add to a food processor along with remaining ingredients; blend until smooth.
GRILLED BROCCOLINI WITH PARMESAN
1. Toss broccolini with olive oil and season with ginger + black pepper
2. Grill ~10 minutes, or until crisp-tender.
WALNUT CRUSTED MAHI MAHI
INGREDIENTS
12 ounces/ 340 g mahi mahi fillets (fresh or frozen, if frozen thaw first)(Any oily white fish can be used)
1/2 cups chopped walnuts (finely)
1/4 cups panko
1 teaspoon paprika
1 eggs
Olive oil (enough to fill the bottom of skillet, about ¼ cup)
INSTRUCTIONS
Preheat oven to 450 degrees F/ 220- 240 degrees C.
In food processor chop Walnuts until they are the consistency of bread crumbs.
Mix together Walnuts, Paprika, and Panko on a large plate.
In small bowl whisk the Egg.
Fill bottom of oven proof fry pan with olive Oil and heat over med-high heat.
Once oil is hot, dip Mahi Mahi in Egg coating both sides.
Add Mahi Mahi to Panko mixture and coat both sides.
Add Mahi fillets to the hot fry pan.
Cook 3 minutes on each side.
Place fry pan in the oven for another 10 minutes until firm and flaky.
Enjoy!
Yields: 2 serving
TANDOORI BAKED FISH
INGREDIENTS
2 Lbs/900gms Talapia (about 6 pieces) (Any white fish can be used.)
4 Tsp Tandoori dry mix (or two tbsp tandoori paste) (recipe below)
1/2 Cup lemon juice
2 Tsp ginger
2 Tbsp walnuts (finely powdered)
2 Tbsp olive oil
Mix together the following ingredients to make your own custom Tandoori mix.
1/2 teaspoon cumin powder
1/2 teaspoon coriander powder
1/2 teaspoon turmeric powder (or curicumin powder)
1/2 teaspoon chili powder
1 & 1/2 teaspoon paprika
1 tsp ginger powder
1 tsp garlic powder
1/2 teaspoon masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/?fbclid=IwAR3FxyL9BYUzu4l6B_FtBunhCtV0qPDrhvNhPApJPEVMr9YWhv3Teaui5yg
INSTRUCTIONS
Crush walnuts to a fine powder
Cut fish into halves into serve size pieces.
Mix dry tandoori mix with ginger and lemon juice. Smear over fish. Marinate a few hours in the refrigerator.
Remove fish from fridge. Smear olive oil over it and lightly roll in walnut flour.
Bake on high in the air fryer for 4 minutes on each side. Total 8 minutes. If using a conventional oven bake at 350 degrees F/ 180 degrees C for 10 minutes on each side.
KERALA FISH FRY RECIPE
INGREDIENTS:
4 fish steak pieces (King fish or pomfret work well)
1/2 tsp of red chilli powder
1/2 tsp of black pepper powder
1 tsp of minced garlic (3-4 flakes)
1 tsp of grated ginger (a 1″ piece)
1 tsp of vinegar or lime juice
2 tsp of shallots (small onions), crushed, optional
1/4 tsp of turmeric powder
A few curry leaves
Ginger to taste
Oil for frying (I use Olive oil)
INSTRUCTIONS:
Cut and clean the fish pieces.
Let the cleaned fish drain in a colander placed inside the sink (or another vessel if you wish). We need the fish to be as dry as possible before placing in the marinade
To prepare the marinade, there are two options:
You can add all the ingredients into a spice grinder and grind to a paste.
If you are using readymade ginger garlic paste (I don’t recommend this, freshly made paste is better for this recipe), then you can just mix everything in a bowl.
If the paste is too thick, add a teaspoon of water. The marinade should be a thick paste and not watery; with this proportion of ingredients, I usually don’t need to add any water.
Using your fingers, generously slather the marinade all over the fish pieces.
Plate in a bowl or plate, cover and set aside for 30 minutes. You can leave it overnight in the refrigerator if you don’t intend to cook it immediately.
When ready to fry the fish, heat oil in a pan until it almost begins to smoke. We always pan fry the fish with just enough to cover the fish halfway and that works great.
Once the oil is hot enough, gently place the fish pieces into the oil.
Keep heat at medium and cover the pan while frying to prevent the spluttering oil and marinade getting all over you and the stove
The moisture from the fish and the heat from the oil will fry-steam the fish in this method.
Once the first side of the fish is a dark golden brown, gently flip over and keep covered until the other side is cooked.
Needless to say, you must not allow the fish to overlap while cooking.
Serve fish fry hot with sliced onions and lime wedges
LEMON AND BASIL GRILLED HALIBUT
INGREDIENTS
- 1 tablespoon olive oil
- 2 tablespoons fresh lemon juice
- 1 clove (or 1 teaspoon) minced garlic
- 1/2 teaspoon dried basil
- 1/8 teaspoon ginger
- 1/4 teaspoon black pepper
- 1 teaspoon dried parsley
- 1/8 teaspoon red pepper flakes
- 2 halibut fillets (3 ounces/ 85 g each) (Any fin fish can be used)
INSTRUCTIONS
- In a bowl, whisk together olive oil, lemon juice, garlic, basil, ginger, pepper, parsley, and red pepper flakes. Place the halibut in a zip-top plastic bag and drizzle evenly with marinade. Seal bag and shake gently to coat fish. Marinate in the refrigerator for 1 hour, turning occasionally.
- Preheat grill to medium-high heat (around 350°F/180°C). Place fish on grill, baste with any remaining marinade, then grill fish 4–6 minutes on each side, or until fish flakes easily when pierced with a fork.
Yield: 2 servings.
Serving size: 1 fillet.
Nutrition Facts Per Serving:
Calories: 161 calories, Carbohydrates: 2 g, Protein: 10 g, Fat: 9 g, Saturated Fat: 1 g, Cholesterol: 27 mg, Sodium: 199 mg, Fiber: <1 g
Exchanges per serving: 3 lean meat.
LIGHT LEMON AND HERB FISH WITH MIXED-BEAN SALAD
INGREDIENTS
- 2 tablespoons chopped flat-leaf parsley, plus extra 1 tablespoon
- 1 tablespoon chopped dill, plus extra 1 tablespoon
- 1 teaspoon finely grated lemon zest
- 2 tablespoons lemon juice, plus extra 1 tablespoon
- 1 clove garlic, crushed
- olive oil spray
- 4 x 150g firm white fish fillets
- 200g green beans, trimmed, cut in 5cm lengths
- 2 large vine-ripened tomatoes, seeded, thinly sliced
- 400g can four-bean mix, rinsed, drained
- lemon wedges, to serve
INSTRUCTIONS
Step 1 Combine parsley, dill, lemon zest, lemon juice and garlic in a small bowl. Cut 4 x 30cm-square pieces of baking paper, then cut 4 x 30cm-square pieces of foil. Layer each piece of baking paper on a piece of foil; spray with olive oil. Place 1 fish fillet in the centre of each piece of foil; drizzle each with a quarter of the herb mixture.
Step 2 Fold edges of foil to enclose fish and form a parcel. Preheat a grill pan or barbecue to high. Cook parcels for 10–12 minutes, or until fish is just cooked.
Step 3 Meanwhile, bring a medium saucepan of water to the boil; immerse green beans to blanch until just tender. Refresh green beans in cold water; drain well.
Step 4 Place green beans, tomato, mixed beans and extra parsley, dill and lemon juice in a large bowl; season with cracked black pepper and stir to combine.
Step 5 Divide mixed-bean salad among plates, top with fish and serve with lemon wedges.
Nutritional information (per serve)
Kilojoules 1,174kJ
Calories 281cal
Protein 38.4g
Total fat 4.3g
Saturated fat 1.2g
Carbohydrates 16.9g
Sugars 4.3g
Dietary fibre 8g
Sodium 148mg
Calcium 86mg
Iron 2.2mg
WALNUT CRUSTED COD
INGREDIENTS
- 1/2. wild cod (fresh or frozen/thawed)
- 3/4 cups walnut pieces
- 1 tsp. onion powder
- 1 tbsp. lemon zest
- fresh lemon wedges for serving
- fresh, chopped parsley for garnish
INSTRUCTIONS
- Put the walnuts in a food processor and blend until you have a nice almond meal consistency. It doesn’t have to be too finely ground, just evenly ground. You actually don’t want to overdo it with the processor, or you might end up with walnut butter instead!
- Add in the onion powder and lemon zest and pulse several times with the processor to mix them in.
- Place the fish on a plate and pack on the walnut topping. It will become slightly moist and sticky, but it will still be workable. You do not have to cover the fillet entirely, and do not coat both sides of the fish (it won’t bake properly). This is meant to be a topping, not a breading.
- When the top of the cod is covered, transfer to a baking dish.
- Bake at 350 F/180 C. for about 20-25 minutes or until the fish is fully cooked. Baking time will vary a bit by oven.
- Then turn your oven to broil and continue cooking for another 5-10 minutes, or until the walnuts are a golden brown from roasting.
- Transfer to plate, allow to cool slightly.
- Serve with some fresh lemon juice (wedges) and some fresh, chopped parsley for garnish.
Recipe Notes
Please note that the nutrition data is a ballpark figure. Exact data is not possible.
Nutrition Facts
Clean Eating Walnut Crusted Cod
Amount Per Serving (0.33 the recipe)
Calories 323 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 1g 5%
Cholesterol 65mg 22%
Sodium 83mg 3%
Potassium 769mg 22%
Total Carbohydrates 6g 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 31g 62%
Vitamin A 1.2%
Vitamin C 10.5%
Calcium 6.6%
Iron 8.3%
* Percent Daily Values are based on a 2000 calorie diet.
Preparation time: 10 minutes Cooking time: 20 minutes serving size: 4 4 potatoes peeled, thinly sliced (Sweet potato can be used here) olive oil spray 2 thick slices day-old sourdough bread, crusts removed, torn 1/4 cup pistachio kernels 1/4 cup basil leaves 2 tablespoons chopped chives 1 tablespoon lemon juice 4x 150g firm white fish fillets steamed greens, to serve Preheat oven 160C Line 2 oven trays with baking paper. Place potatoes in a single layer on a tray. Spray with olive oil. Bake for 20 minutes or until golden. Process bread, pistachios, basil, chives and lemon in a food processor until mixture resembles fine crumbs. Season with pepper. Coat on one side of one fillet with a quarter or crumb mixture. Repeat with remaining fish then place on a second tray. Spray with olive oil spray. Bake for 12 minutes. Divide potatoes between 4 serving plates, topping each with a piece of fish. Serve with steamed green vegetables and if desired, a wedge of lemon.
BAKED FISH
INGREDIENTS
Whole Fin Fish – 1
Turmeric Powder – 1/4 tsp
Chilli Powder – 2 tsp
Coriander Powder – 2 tsp
Ginger garlic Paste – 2 tsp
Pepper Powder – 1 tsp
Olive Oil – 1 tbsp.
Onion – 1/2
Garlic – 3 cloves
Cilantro – 1/2 bunch
Lemon – 1/2
INSTRUCTIONS
1. Wash the fish and make small slits on both sides.
2. Marinate the fish with chilli powder, turmeric powder, coriander powder, pepper powder and ginger garlic paste.
3. After marinating for half an hour, stuff the onions, garlic, lemon slices and cilantro into the body of the fish.
4. Sprinkle few drops of oil over the body of the fish.
5. Bake the fish in an oven preheated to 350F/180C for 20 minutes. (Depends on the size of the fish)
6. Set the oven to broil mode and broil it for 5 minutes.
7. Flip the fish and broil the other side for another 5-10 minutes until the skin of the fish is nicely browned.
8. Garnish with cilantro and lemon rings and serve.
SALMON TOPPED WITH CRUSHED NUTS.
FRIED FISH INGREDIENTS 1 kilo fish ½ cup wholemeal flour (or your favourite diabetic flour) ½ teaspoon baking soda 1 teaspoon coriander powder 1 teaspoon cumin powder ½ teaspoon garlic paste ½ teaspoon ginger paste ½ teaspoon green chilli paste 1 teaspoon garam masala (no sugar variety) 2 teaspoon dry fenugreek (methi) 2 tablespoons lemon juice ½ teaspoon crushed chillies ginger to taste Olive oil for frying INSTRUCTIONS In a large bowl add fish and all the ingredients, add a little water and mix it. The batter should look thick. Let the fish marinate for couple of hours. In a large wok , heat some oil and fry the fish on medium heat until golden and cooked through. You can also shallow fry it. Enjoy your fish with mint and yoghurt chatni. Via Foodbreak’s
PANFRIED FLATHEAD I do not know about you but I just get like fried fish for a change from steamed. While not perfect here is my healthy version. Prepare 3 trays
- Wholemeal four
- Omega 3 Egg white
- Multigrain bread crumbs.
Coat your flathead fillets evenly with the contents of each bowl. Set aside in the fridge for 20 minutes to allow the gg white to set. Fry with a little olive oil close to smoking point. Serve with a salad. Also try my sourdough batter:- http://www.findtex.com.au/recipes/find-tex-originals/sea-bream-and-rice/ 
FISH CURRY WITHOUT OIL INGREDIENTS
- 1 whole fish (any oily fin fish will do – King Fish, sardines etc)
- 1 tsp chilli powder
- 1 tsp coriander powder
- 1/4 tsp turmeric
- 1/2 tsp pepper cones
- 2-3 shallots 2-3 (or onions)
- Few curry leaves
- 2 green chillies
- 2 tomatoes (medium size),
- 2-3 tamarind sticks
- 1 medium size lemon
INSTRUCTIONS
- Soak tamarind in 1 cup of water.
- Chop the green chillies, tomatoes. Peel the shallots. Keep all aside.
- Grind chilli powder, coriander powder, turmeric, pepper cones into a paste.
- Add shallots to this paste and blend grind again to make a coarse paste.
- Filter the impurities and strain the tamarind water in a bowl.
- In a source pan, add the paste, tamarind water, green chillies, and tomatoes.
- Bring it to a boil.
- Then add fish and curry leaves. Mix well.
- Let it simmer for about 10 minutes.
FAST AND FIERY GRILLED CATFISH INGREDIENTS
- 1 tablespoon chopped fresh basil
- 1 teaspoon crushed red pepper
- 1 teaspoon garlic powder
- ½ teaspoon ginger
- 1/2teaspoon black pepper
- 4 (6-ounce) farm-raised catfish fillets (Or wild caught) (Any oily fin fish can be used)
- 2 tablespoons olive oil
INSTRUCTIONS
- Preheat the grill (BBQ) to medium-high heat. Coat a hinged grill basket with non-stick olive oil cooking spray.
- In a small bowl, combine the basil, crushed red pepper, garlic powder, ginger and black pepper; mix well.
- Rinse the fish with cold water and pat dry with a paper towel. Rub the oil over both sides of the fish, then rub both sides with the seasoning mixture, coating evenly.
- Place the fish in the grill basket and grill (BBQ) for 7 to 9 minutes, or until cooked through and firm to the touch, turning the basket over once during cooking.
Notes If you do not have a hinged grill basket, before preheating the grill, coat the grill racks with non-stick cooking spray. No stick equals no mess!
Adapted from https://www.everydaydiabeticrecipes.com/Fish/Fast-n-Fiery-Grilled-Catfish CRISPY SKIN MULLET WITH MARINATED ZUCCHINI High in omega-3 Ingredients
- 4 fillets of mullet, pin-boned and skin on
- 2 large zucchinis
- Olive oil
- ¼ cup pine nuts
- 1/3 cup raisins
- zest of one lemon
- ¼ cup mint leaves, chopped roughly
- 2 tbsp red wine vinegar
- Ginger and pepper
- Method Preheat oven to 150˚C. Toast pine nuts on a tray until light golden brown in colour, for approximately five minutes.
- Cut zucchini in half lengthways and then into slices. Pat slices dry. Fry in a stoneware fry pan with a good spray of olive oil, the zucchini pieces in small batches, until dark golden. Remove and drain on absorbent paper.
- Layer the zucchini in a bowl or platter, sprinkling each layer with pine nuts, raisins, lemon zest and mint. When all has been used, pour over red wine vinegar and two tablespoons of fresh extra virgin olive oil.
- Keep until needed, but don’t refrigerate.
- To cook the fish, heat oil in a heavy based fry pan. Pat the skin of the fillet with paper towel to dry, and season both sides lightly with ginger. Place fillets skin-side down into the oil, pressing down lightly.
- Cook on a low to medium heat until the skin is dark golden and lifts easily, for approximately four minutes.
- If the skin is sticking to the pan when you try to flip them, it’s not ready. Leave them for another 30 seconds to one minute and they should come off cleanly. Flip the fillets and cook for one minute on the flesh side, or until cooked to your liking.
- Serve with the marinated zucchini.
- Note this is not a balanced meal, add a salad for completion.\
HEALTHY FISH STICKS: BETTER THAN FISH FINGERS Serves 4 (For the kids who are not diabetic) Ingredients
- 1 kg fresh fin fish fillet, cut into 16 (2 cm) strips
- 4 egg whites
- 1/4 cup oat meal
- 1/2 cup multigrain breadcrumbs
- 1/2 tsp ginger
- 1/2 tsp black pepper
- 1/4 cup olive oil, divided
- Malt vinegar (optional)
- Tartar sauce (optional)
Method
- Season the fish with some ginger and pepper, then set it aside.
- Add the egg whites to a shallow bowl, then whisk them together.
- In another shallow bowl place the oat meal and breadcrumbs.
- Heat 1/8 cup of the oil in a deep frying pan over medium-high heat.
- Dip each strip of fish into the egg whites, then press it into the breadcrumb mixture, coating evenly.
- Place half of the fish into the hot oil, then cook it for about 4 minutes or until it turns golden brown.
- Using tongs, flip the strips to the other side, then cook for another 4 minutes or until golden brown. Set the cooked fish sticks aside and cover them with foil to keep them warm.
- Heat the remaining oil, then cook the rest of the fish in the same way.
- Serve the fish sticks with malt vinegar or light tartar sauce (optional).
Nutrition Serving size = 4 fish sticks
- 398 Calories
- 21 g Fat
- 664 mg Sodium
- 11 g Carbohydrate
- 4 g Fibre
- 42 g Protein
Try my sourdough batter http://www.findtex.com.au/recipes/find-tex-originals/sea-bream-and-rice/
QUINOA CRUSTED FISH AND SWEET POTATO CHIPS
Serves 4 INGREDIENTS For fish:
- 1-2 free-range eggs, lightly whisked
- 2 tsp finely grated lemon rind
- 1 cup quinoa flakes
- 850g (approximately) fish fillets, skinned and pin boned (e.g. snapper or flat head) cut into roughly 16 equal-size pieces.
- ginger and pepper to taste
- 2 tbs extra virgin olive oil for frying
- Sliced lemon to serve
For sweet potato chips:
- 2 large sweet potatoes, peeled, sliced into chips
- 1 tbs extra virgin olive oil
- 3 sprigs rosemary, roughly chopped
- 1 tsp paprika
For yoghurt dressing:
- 150g natural yoghurt
- 1 tablespoon capers, rinsed, drained
- 1 tsp finely grated lemon rind
- Juice ¼ lemon and use finely grate for lemon rind
- 2 tablespoons chopped fresh continental parsley
- 1 garlic clove, crushed
INSTRUCTIONS To make sweet potato chips:
- Preheat oven to 200°C. Line a baking tray with non-stick baking paper. (160°C for air fryer preferred)
- Cut the sweet potato into chips – roughly 1.5cm thick.
- In a large bowl, place olive oil, paprika, rosemary and sweet potato, and mix with your hands until potato is evenly coated with oil, herbs and spices.
- Place potato in a single layer, on the tray. Bake for 40 minutes or until golden.
- Prepare the dressing and fish while chips are baking.
To make yoghurt dressing: In a small jar or bowl, combine the yoghurt, capers, lemon juice, lemon rind, parsley and garlic in a bowl. Shake or mix and set aside. To make fish:
- Set out one plate and one bowl on the kitchen bench.
- Place eggs, lemon rind, ginger and pepper in a bowl and whisk together.
- Place quinoa flakes on a plate
- Pat the fillets dry with paper towels. Coat the fillets in the egg mixture first, and then roll the fish in the quinoa flakes patting down firmly.
- Set crumbed fish on a large plate and place in the refrigerator and cook when you 20 minutes remaining of baking sweet potato.
- Heat the oil in a frying pan over medium heat and shallow-fry the fish for 60 seconds until golden and crispy, then turn over and cook for a further 60 seconds or until crispy on both sides.
- Drain off excess oil from the fish fillets using paper towels, then serve while hot with fresh lemon wedges, sweet potato chips and a side salad.
