Australian_Healthy_Food_Guide_February_2017

hfg RECIPES

76 healthyfoodguide.com.au

Grilled fish

with kipfler

potatoes &

herb salsa

(p72)

Serves 4
Cost per serve $5.75
Hands-on time 15 min
Cooking time 20 min
9 gluten free 9 dairy
free 9 diabetes friendly

350g kipfl er potatoes,
scrubbed, thinly
sliced (see Note)
2 bunches asparagus, trimmed
1 x 175g punnet mini
capsicums, seeded, quartered
½ cup coarsely chopped
fl at-leaf parsley
½ cup chopped coriander
1 garlic clove, crushed
1 long red chilli, seeded, sliced
1 tablespoon red wine vinegar
2 tablespoons olive oil
4 x 150g fi rm white fi sh fi llets
120g mixed baby spinach
and red beetroot leaves
1½ tablespoons lemon juice,
plus lemon wedges, to serve

1 Heat a barbecue hotplate
(or grill pan) to medium-high.
Grill potato slices, turning, for
6–8 minutes, or until charred and
tender. Remove and set aside.
Grill asparagus and capsicums,
turning, for 5 minutes, or until
slightly charred and just tender.
2 Meanwhile, combine parsley,
coriander, garlic, chilli, vinegar
and oil in a small bowl. Set aside.
3 Reheat barbecue hotplate to
medium-high. Spray the fish with
olive oil on both sides, and grill

for about 3 minutes on each side,

or until just cooked through.

4 Meanwhile, place the grilled

potatoes, asparagus, capsicums,

salad leaves and lemon juice in

a large bowl. Toss gently to

bine. Serve the fish

lets with salad and

emon wedges. Top

ish with herb salsa.

Note If you can’t find

kipfler potatoes, use

aby (chat) potatoes.

1 Combine the lime juice,

coconut milk and fish sauce

in a small bowl. Set aside.

2 Cut four 25cm x 25cm pieces

of foil and four 15cm x 15cm

pieces of baking paper. Place

1 piece of baking paper on top of

1 piece of foil. Top with 1 salmon

fillet and 1 piece of lemongrass.

Drizzle with a quarter of the

coconut mixture and sprinkle

with a quarter of the chilli. Fold

up ends of foil to enclose filling.

Repeat to make 3 more parcels.

3 Heat a barbecue hotplate (or

grill pan) to medium-high. Spray

the pumpkin and carrots with

olive oil and grill, turning, for

6–8 minutes, or until charred

and tender. Grill shallots for

1–2 minutes, or until slightly

charred and warmed through.

Remove vegies and set aside.

4 Place fish parcels on the

barbecue for 6–8 minutes,

turning once, or until cooked

to your liking. Set aside.

5 Meanwhile, blanch sugar snap

and refresh under cold

ater. Place pumpkin,

arrot, shallots and

sugar snaps in a large

bowl. Toss to combine.

6 Serve salmon with

umpkin salad. Drizzle

liquid from the parcels

and garnish with coriander.

Coconut

salmon

parcels with

pumpkin

salad (p73)

Serves 4 Cost per serve $6.20

Hands-on time 30 min

Cooking time 20 min

9 dairy free^9 diabetes friendly

Juice of 2 limes, plus

zest of 1 lime

¹⁄³ cup reduced-fat coconut milk

2 teaspoons fi sh sa

4 x 150g skinless,

boneless salmon

fi llets

1 lemongrass stalk

trimmed, quarter

lengthways

1 small red chilli,

seeded, thinly sliced

700g pumpkin, peeled,

thinly sliced

2 carrots, thinly sliced

diagonally

3 shallots, sliced diagonally

150g sugar snap peas,

trimmed, halved

½ cup fresh coriander sprigs

Keeping the skin

on potatoes adds

important fibre

to your meal

NTIP

utrition

Salmon is an

excellent source

of heart-healthy

omega-3 fats

N TIP

utrition

1518kJ/363cal

Protein 34.4g

Total Fat 15.4g

Sat Fat 4.9g

Carbs 18.0g

Sugars 13.9g

Fibre 7.3g

Sodium 303mg

Calcium 86mg

Iron 2.7mg

PER SERVE

PROTEINHIGH