Wednesday, October 3, 2012

♥ low gi hake in a thai, wasabi and lime sauce ♥

a low fat fish dish with terrific flavour! try fillets of salmon to increase your omega 3's.
takes less than 1 hour to make and serves 3

what you'll need: 
♥1 tbsp thai green curry paste450 grams hake fillets, or 6 medallions, fresh or frozen
♥1 tsp wasabi paste, or 2tsp pickled horseradish
♥ 3 tbsp low fat mayonnaise
♥2.5 ml ground cumin
♥2 tbsp freshly chopped parsley, or 5 ml dried parsley
♥1 tbsp basil leaf, fresh, finely chopped or 2.5 ml dried basil
♥1 tsp sugar
♥2/3 tbsp lemon juice, freshly squeezed
♥1 pinch salt
♥1 pinch ground black pepper
♥1 bunch basil leaf, and parsley for garnish

what you'll do:
1. preheat the oven to 180°c.
2. spray a small baking dish with non-stick cooking spray and place the fish in it.
3. mix the rest of the ingredients in a small bowl or mug and then spread evenly over the fish.
4. roast the fish, uncovered, for 30 - 40 minutes until it is firm and white in the middle.
5. serve with cooked low gi rice (½ cup for women and 1 cup for men) and a large tossed salad with an oil reduced dressing, or stir-fried vegetables (1 cup per person), to make a balanced meal. alternately 2 cooked vegetables will also balance the meal.

should you wish to make this dish for four people, simply add another two hake medallions. the marinade makes enough sauce for the extra fish.

nutritional info:
energy: 1320kj; carbs: 33g; protein: 29g; fat: 7g