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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
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300g brown rice
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1/4 cup (60ml) vegetable oil
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3 baby eggplants, chopped
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1 large onion, thinly sliced
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1 tablespoon ground coriander
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2 long red chillies, seeds removed, thinly sliced
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1 bunch English spinach, roughly shredded
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Zest and juice of 1 lemon
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1 cup mint leaves
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4 skinless blue-eye fillets (about 180g each)
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Extra lemon wedges, to serve
Method
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Step 1Cook rice in a pan of boiling salted water according to packet instructions. Drain.
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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.
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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
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2133 kj
Energy
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17g
Fat Total
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2g
Saturated Fat
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7g
Fibre
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23g
Protein
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69mg
Cholesterol
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131.06mg
Sodium
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4g
Carbs (sugar)
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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