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
