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- 0:15 Prep
- 0:20 Cook
- 4 Servings
- Easy
Pick up some blue-eye on the way home and whip up this lovely fish dish.
Featured in
Nutrition information, Main recipes
Ingredients
- 300g brown rice
- 1/4 cup (60ml) vegetable oil
- 3 baby eggplants, chopped
- 1 large onion, thinly sliced
- 1 tablespoon ground coriander
- 2 long red chillies, seeds removed, thinly sliced
- 1 bunch English spinach, roughly shredded
- Zest and juice of 1 lemon
- 1 cup mint leaves
- 4 skinless blue-eye fillets (about 180g each)
- Extra lemon wedges, to serve
Method
- Step 1Cook rice in a pan of boiling salted water according to packet instructions. Drain.
- Step 2Meanwhile, heat 2 tablespoons oil in a large frypan over high heat. Add eggplant and cook, stirring, for 3-5 minutes until golden. Turn heat to medium-high, add onion and stir for 5 minutes until onion is lightly caramelised. Add ground coriander and chilli and stir for 1 minute. Add drained rice, spinach and 1/4 cup (60ml) boiling water and cook, stirring, for 2 minutes or until spinach wilts. Season, then stir in lemon zest, juice and mint.
- Step 3Heat a large pan on medium-high heat. Rub fish with remaining oil, season with salt and pepper, then cook for 3 minutes each side until cooked to your liking. Serve fish with rice and lemon.
- Diabetes friendly
- Low sodium
- Low sugar
Nutrition
2133 kj
Energy
17g
Fat Total
2g
Saturated Fat
7g
Fibre
23g
Protein
69mg
Cholesterol
131.06mg
Sodium
4g
Carbs (sugar)
63g
Carbs (total)
All nutrition values are per serve
- Author: Kate Tait
- Image credit: Catherine Sutherland and Brett Stevens
- Publication: delicious.
Source: taste.com.au
