Australian Healthy Food Guide - November 2017

hfg RECIPES

THURSDAY

Grilled piri-piri fish

with warm rice salad

Serves 4 Cost per serve$2.70

Time to make25 min

9 gluten free 9 dairy free

2 garlic cloves, crushed

2 teaspoonslemon zest

2 tablespoonslemon juice

½ teaspoonchilli flakes

4 x 150g firmwhite

fish fillets

1 largezucchini, halved,

thinly sliced

200gsnow peas,

thinly sliced

150g oil-free, store-bought

roasted capsicum,

chopped

3 cupscooked basmati rice

2 tablespoons chopped

flat-leaf parsley

Lemon wedges,

to serve

1 Combine half of the garlic

and half of the lemon zest

with lemon juice, 2 teaspoons

of olive oil and chilli fl akes

in a large shallow glass dish.

Add the white fi sh fi llets;

then stir to coat.

2 Spray a large grill pan or

frying pan with olive oil. Set

pan over high heat, add the

white fish fillets and grill for

2–3 minutes per side, or until

cooked to your liking.

3 Meanwhile, spray a large

frying pan or a wok with olive

oil. Add the remaining garlic

and lemon zest to pan with

sliced zucchini and snow peas.

Cook, stirring, for 2 minutes,

or until vegetables are almost

tender yet crisp. Add the red

capsicum and rice. Cook for

2 more minutes, or until the

rice salad is heated through.

4 Stir parsley into the salad

and season with cracked black

pepper. Divide salad among

4 servingplates and top with

fish. Serve with lemon wedges.

TipTo boost flavour, leave fish

to marinate for 30 minutes.

Recipe: Chrissy Freer. Photography: Mark O’Meara. Styling: Clara Luboff. Food Prep: Kerrie Ray.

1574kJ/377cal

Protein 37.2g

Total Fat 7.8g

Sat Fat 2.0g

Carbs 36.6g

Sugars 4.2g

Fibre 3.1g

Sodium 143mg

Calcium 73mg

Iron 2.1mg

PER SERVE

PROTEINHIGH

plus

+ garlic

+ chillli fl akes

+ roasted capsicum

+ fl at-leaf parsley

you’ll need ...

lemons

cooked basmati rice

Get dinner to the table in

less than 30 minutes

whit

56 healthyfoodguide.com.au