SEPTEMBER 2017 recipes+ 47SHOPPING LIST
REMINDER4 tomatoes, finely chopped
1 red onion, finely chopped
½ cup finely chopped
flat-leaf parsley
2 tablespoons shredded basil,
plus extra leaves, to serve
2 tablespoons light olive oil
1 tablespoon baby capers,
rinsed
1 teaspoon finely grated
lemon zest
325g penne
200g reduced-fat fetta,
crumbled1 Combine tomato, onion,
parsley, basil, oil, capers and
zest in a large bowl.2 Cook pasta in a large
saucepan of boiling salted
water for 12 minutes or until
tender. Drain; return to pan.3 Stir tomato mixture through
pasta. Serve sprinkled with fetta
and extra basil.Fresh Tomato Penne
SERVES 4 PREP 15 minutes COOK 15 minutes
NUTRITION 2187kJ; 27g fat (10g sat); 12g protein; 34g carbohydrate;
5g fibre a serve COST $3.40 a serveweekday cooking
THURSDAY FRIDAY
Ocean
Spray Light
Cranberry
Drink1 tablespoon vegetable
or olive oil
4 x 150g firm white boneless
fish fillets, skin on
1 cup panko (Japanese
dried breadcrumbs)
2 tablespoons tahini paste
1 clove garlic, crushed
2 tablespoons lemon juice
1 tablespoon water
2 tomatoes, chopped
1 red onion, finely chopped
⅓ cup coarsely chopped mint
¼ cup coarsely chopped
flat-leaf parsley
1 tablespoon finely grated
lemon zest1 Preheat oven to 180ºC/160ºC
fan-forced. Grease and line an
oven tray with baking paper.
Heat oil in a large frying pan
over moderate heat. Place fish,
skin-side down, in pan; cook
for 2 minutes or until browned.
Transfer to prepared oven tray,
skin-side up. Using your hands,
press the panko onto the skin
of the fish. Bake for 6 minutes
or until cooked.2 Meanwhile, whisk tahini,
garlic, juice and the water in a
bowl. Combine tomato, onion,
mint, parsley and zest in a bowl.3 Serve fish with tahini sauce
and tomato salad.Crumbed Fish with Tomato Salad
SERVES 4 PREP 10 minutes COOK 10 minutes
NUTRITION 1888kJ; 22g fat (11g sat); 16g protein; 29g carbohydrate;
7g fibre a serve COST $3.50 a servePHOTOGRAPHY
DAVID HAHN, SCOTT HAWKINS & JOHN PAUL URIZAR