Coconut pancakes with grilled parsley fish

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Coconut pancakes with grilled parsley fish

(3) Rate it

  • 0:10 Prep
  • 0:20 Cook
  • 4 Servings
  • Advanced

This light and lovely coconut pancake and grilled fish dinner, but will fast become a family favourite.

Featured in
Main recipes, Fish recipes

Ingredients

  • 1 cup buckwheat flour
  • 1 egg
  • 1 eggwhite
  • 1 1/3 cups light coconut milk
  • olive oil cooking spray
  • 4 x 125g pieces white fish fillets (see note)
  • 20g butter, melted
  • 1 garlic clove, crushed
  • 1/2 cup curly parsley, chopped
  • 100g snow pea sprouts, trimmed
  • 1 red capsicum, cut into thin strips
  • 1/3 cup 99% fat-free yoghurt
  • lemon wedges, to serve

Method

  • Step 1
    Place flour in a large bowl and make a well in the centre. Whisk in egg, eggwhite and coconut milk until smooth. Add 1/2 cup cold water. Whisk until combined.
  • Step 2
    Heat a 22.5cm (base) non-stick crepe or frying pan over medium heat. Lightly spray with oil. Pour 1/4 cup mixture into pan and swirl to thinly cover base. Cook for 1 minute or until light golden. Turn and cook for 30 seconds. Remove to a plate. Repeat with remaining mixture.
  • Step 3
    Meanwhile, preheat grill on medium-high heat. Cut fish fillets in half lengthways. Remove any bones. Place fish on a grill tray lined with foil. Combine butter and garlic. Spoon over fish. Season with salt and pepper. Sprinkle over parsley. Grill for 3 to 5 minutes or until cooked through.
  • Step 4
    Place 1 pancake on workbench. Lay a few sprouts down the centre. Top with capsicum and 1 piece fish. Spoon over 2 teaspoons yoghurt. Roll up pancake. Repeat with remaining pancakes and filling. Cut rolls in half. Serve with lemon.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 1777 kj

    Energy

  • 19g

    Fat Total

  • 14g

    Saturated Fat

  • 2g

    Fibre

  • 26g

    Protein

  • 136mg

    Cholesterol

  • 191.48mg

    Sodium

  • 6g

    Carbs (sugar)

  • 35g

    Carbs (total)

All nutrition values are per serve

Notes

We used royal basa fish fillets. Any white fish is suitable.

  • Author: Kerrie Butler
  • Image credit: Mark O'Meara
  • Publication: Super Food Ideas

Source: taste.com.au

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