Lose It! – July 2019

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

1. Preheat the oven to 190°C.
   Cut 4 pieces of baking paper
   into a large heart shape.


2. 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.


3. Wrap baking paper around
   the fish to form a secure parcel
   and place onto a baking tray.


4. Bake for 20–25 minutes,
   remove from the oven and
   carefully open the parcels.


5. 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

1. 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.


2. 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.


3. Slowly add the butter cubes,
   whisking constantly until all the
   butter has been added and the
   sauce is thickened. Season.


4. 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