76 LOSE IT! VOLUME 31
KEEP ON TRACK per serving
FAT 47G CARBS 9G PROTEIN 36G
COOKING CLASS
FISH EN PAPILLOTE
(steamed fish parcels)
SERVES 4
200g asparagus tips
800g fish fillets (we used Basa)
1 small lemon, sliced
2 garlic cloves, finely sliced
150g mixed baby tomatoes,
sliced
50g green olives
1 tsp capers
¼ cup extra-virgin olive oil
juice of 1 lemon
Himalayan salt and black
pepper
- Preheat the oven to 190°C.
Cut 4 pieces of baking paper
into a large heart shape. - Place the asparagus onto one
side of each of the baking paper
hearts, top with a fish fillet, then
with some sliced lemon, garlic,
tomatoes, olives and capers.
Drizzle with olive oil and lemon
juice. Season. - Wrap baking paper around
the fish to form a secure parcel
and place onto a baking tray. - Bake for 20–25 minutes,
remove from the oven and
carefully open the parcels. - To serve: Serve the fish hot
with a herbed cauliflower rice.
BÉARNAISE SAUCE
SERVES 4
3 tbsp white wine vinegar
2 tbsp dry white wine
¼ tsp black peppercorns
½ onion, chopped
2g tarragon or 1 tsp fennel seeds
3 egg yolks, extra large
180g butter chilled, in small cubes
Himalayan salt and black pepper
TO SERVE
600g fillet steak, cooked
250g fine green beans, cooked
- Pour the vinegar, wine,
peppercorns, onion and tarragon
(or fennel seeds) into a small pot.
Bring to a simmer and cook gently
until reduced by half, then strain
and set aside to cool. - Add the egg yolks to a
heatproof bowl set on a pot of
simmering water, add the strained
vinegar mixture and whisk until
light and foamy. - Slowly add the butter cubes,
whisking constantly until all the
butter has been added and the
sauce is thickened. Season. - To serve: Divide the steak
and green beans between 4
plates; serve the béarnaise sauce
dolloped over the steak.
KEEP ON TRACK per serving
FAT 25G CARBS 9G PROTEIN 32G