Crisp lemon fish

0
80
Crisp lemon fish

(9) Rate it

  • 0:20 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Packed with protein, this recipe for crisp lemon fish makes a quick, low-fat, not to mention easy, family meal.

Featured in
Main recipes, Fish recipes

Ingredients

  • 1/3 cup flat-leaf parsley leaves
  • 1 cup fine semolina
  • 2 large lemons, rind finely grated
  • 800g flathead fillets, skin removed
  • 1 red onion, halved, sliced
  • olive oil cooking spray
  • 4 tomatoes, cut into 1cm cubes
  • 1 tablespoon balsamic vinegar
  • lemon wedges, to serve

Method

  • Step 1
    Preheat a barbecue plate on medium heat. Finely chop 1 tablespoon parsley leaves. Combine chopped parsley, semolina and 1 tablespoon lemon rind in a shallow dish. Coat each fish fillet in semolina mixture.
  • Step 2
    Place onion in a microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for 1 to 1 1/2 minutes or until soft. Lightly spray onions with oil. Spoon onto barbecue plate and cook for 4 to 5 minutes or until light golden. Transfer to a bowl.
  • Step 3
    Lightly spray both sides of fish fillets with oil. Cook on barbecue plate for 3 to 5 minutes each side or until golden and cooked through.
  • Step 4
    Add tomatoes and remaining parsley leaves to onion. Drizzle with vinegar and season with salt and pepper. Toss to combine. Place fish on plates. Serve with tomato salad and lemon.

  • Diabetes friendly
  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 1499 kj

    Energy

  • 3g

    Fat Total

  • 1g

    Saturated Fat

  • 5g

    Fibre

  • 47g

    Protein

  • 108mg

    Cholesterol

  • 206.23mg

    Sodium

  • 6g

    Carbs (sugar)

  • 33g

    Carbs (total)

All nutrition values are per serve
  • Author: Claire Brookman
  • Image credit: Louise Lister
  • Publication: Super Food Ideas

Source: taste.com.au

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