Pan-fried snapper with parsley & feta salad

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Pan-fried snapper with parsley & feta salad

(3) Rate it

  • 0:20 Prep
  • 0:07 Cook
  • 4 Servings
  • Capable cooks

Low GI main: Not only is this snapper dish low-GI, low in saturated fat and lower in sodium, it’s also a good source of protein and calcium.

Featured in
Snapper recipes, Main recipes

Ingredients

  • 1/3 cup (55g) raisins
  • 2 tablespoons verjuice (see note) or boiling water
  • 1 tablespoon chopped thyme leaves
  • Zest and juice of 1/2 lemon
  • 1 1/2 tablespoons extra virgin olive oil
  • 4 x 180g red snapper fillets, pin-boned
  • Olive oil spray
  • 1/2 teaspoon honey
  • 1 bunch flat-leaf parsley, leaves picked
  • 1/4 cup (40g) toasted pine nuts
  • 50g low-fat feta, crumbled

Method

  • Step 1
    Soak raisins in verjuice for 5 minutes until softened slightly. Drain, reserving liquid.
  • Step 2
    Meanwhile, combine thyme, zest and 2 teaspoons oil in a bowl. Season to taste and mix well to combine. Rub all over fish.
  • Step 3
    Heat a large frypan over medium heat and spray lightly with the olive oil spray. In batches if necessary, cook fish skin-side down, for 5 minutes or until golden. Turn the fish and cook for a further 2 minutes until cooked through. Transfer to a plate, cover loosely with foil and keep warm.
  • Step 4
    Whisk lemon juice, honey, remaining oil and reserved raisin liquid together in a bowl. Season to taste, then add the parsley, pine nuts, crumbled feta and soaked raisins and toss to combine.
  • Step 5
    Serve the fish with the parsley salad.

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

Nutrition

  • 1641 kj

    Energy

  • 19g

    Fat Total

  • 4g

    Saturated Fat

  • 1g

    Fibre

  • 42g

    Protein

  • 117mg

    Cholesterol

  • 300.33mg

    Sodium

  • 12g

    Carbs (sugar)

  • 12g

    Carbs (total)

All nutrition values are per serve

Notes

Verjuice is available from gourmet food shops and delis.

  • Author: Louise Pickford
  • Image credit: Ian Wallace
  • Publication: Taste.com.au

Source: taste.com.au

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