Pan-fried fish with tabouli

0
7
Pan-fried fish with tabouli

(10) Rate it

  • 0:20 Prep
  • 0:05 Cook
  • 4 Servings
  • Capable cooks

Homemade tabouli topped with omega-3-rich fish? Smart, healthy weeknight eating doesn’t get better.

Featured in
Nutrition information, Lower GI

Ingredients

  • 170g (1 cup) burghul
  • 2 large vine ripened tomatoes, quartered, deseeded, finely chopped
  • 1 Lebanese cucumber, halved lengthways, deseeded, finely chopped
  • 1/4 cup chopped fresh continental parsley
  • 1/4 cup chopped fresh mint
  • 6 shallots, ends trimmed, pale section only, finely chopped
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons olive oil
  • 1/2 teaspoon ground cinnamon
  • Olive oil, extra, to grease
  • 4 (about 150g each) firm white fish fillets (such as ling)
  • 2 lemons, halved

Method

  • Step 1
    Place the burghul in a heatproof bowl. Add enough boiling water to cover. Set aside for 20 minutes to soak. Drain and remove as much liquid as possible. Transfer to a large bowl.
  • Step 2
    Stir in the tomato, cucumber, parsley, mint, shallot, lemon juice, oil and cinnamon. Taste and season with pepper.
  • Step 3
    Preheat a barbecue flat plate or large frying pan on high. Brush with oil to lightly grease. Add the fish and cook for 2 minutes each side or until the fish flakes easily when tested with a fork in the thickest part. Add the lemons, cut-side down, and cook for 1-2 minutes or until golden and caramelised.
  • Step 4
    Divide the tabouli among serving plates. Top with the fish and serve with the caramelised lemon.

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

Nutrition

  • 1299 kj

    Energy

  • 6g

    Fat Total

  • 1g

    Saturated Fat

  • 11g

    Fibre

  • 30g

    Protein

  • 81mg

    Cholesterol

  • 131.73mg

    Sodium

  • 4g

    Carbs (sugar)

  • 28g

    Carbs (total)

All nutrition values are per serve
  • Author: Chrissy Freer
  • Image credit: Alan Benson
  • Publication: Australian Good Taste

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here