Baked Fish and Chips

Wednesday, April 1, 2015
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Easter is nearly here so here’s a quick and healthy fish and chips recipe for you on Good Friday. Be safe, enjoy and don’t forget moderation is the key with the Easter Eggs:) HAPPY EASTER

 
Preparation time: 12 minutes
Cooking time: 30 minutes
750g kipfler potatoes, washed
olive oil spray
4 skinless and boneless white fish fillets
1 egg
½ cup rice crumbs
sea salt and pepper, to taste
lemon wedges, to serve

  1. Pre-heat oven to 200ºC. Place potatoes in a large saucepan of water and bring to the boil. Cook for 12 minutes then drain well.
  2. Place onto a baking tray lined with baking paper and spray well with oil and season with salt. Cook for 10 minutes.
  3. While chips are cooking, dip fish fillets in egg then coat in rice crumbs. Season with salt and pepper and place on a tray lined with baking paper.
  4. Reduce oven temperature to 180ºC and add fish. Cook for 15 minutes. Serve with chips, lemon wedges and salad.

Serves 4

Salmon, Asparagus and Feta Salad

Friday, March 13, 2015
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This quick and easy salad is a great light dinner or lunch. It combines the richness of softly poached Salmon and the freshness of the combination of asparagus, feta and lemon. It’s low in calories, fat, carbs and high in protein. The perfect healthy meal. Enjoy!

Preparation time: 10 minutes
Cooking time: 10 minutes
500g atlantic salmon fillets
1 bunch asparagus, cut in half
200g green beans, topped and tailed
100g low fat feta, crumbled
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
juice of ½ lemon

  1. Pre-heat oven and a baking tray to 180ºC. Place salmon on hot baking tray, skin side down and cook for 10 minutes. Remove and flake flesh.
  2. Blanch asparagus and beans in boiling water for 5 minutes. Remove and mix with salmon and feta.
  3. Mix together vinegar, mustard, lemon and mint and drizzle over salad. Serve warm.

Serves 4

Nutritional Information per serve
Calories: 205  Total Fat: 7.17g Total Carbs: 6.12 Fiber: 2.82g Sugars: 1.81g Protein: 26.89g

Quinoa, Chicken and Mango Salad

Saturday, January 24, 2015
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Quinoa is one of the great Super Foods so this summer recipe combines this fabulous superfood with the delicious combination if Chicken, Mango and Avocado with a sweet balsamic dressing. Perfect for those hot summer days! Enjoy.

Preparation time: 10 minutes
Cooking time: 10 minutes
½ cup white grain quinoa
1/1/2 cups chicken stock
2 cups BBQ chicken meat, skin removed and chopped
1 mango, sliced
1 avocado, sliced
120g rocket  leaves
2 tablespoons white balsamic vinegar
1 teaspoon honey
1/3 cup mint, chopped
1 tablespoon almonds

  1. Place the quinoa and stock in a saucepan and bring to the boil. Reduce heat and cook for 10 minutes. Leave to sit, covered for 5 minutes.
  2. Place chicken, mango, avocado, rocket, mint and almonds in a bowl.
  3. Mix together vinegar and honey and drizzle over salad. Add quinoa and toss well. Serve.

Serves 4

Herb and Garlic Prawns

Wednesday, November 19, 2014
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The weather is warming and and prawns are perfect for a light and healthy dinner or lunch. Try these delicious herb and garlic prawns on the BBQ or grill with a fresh salad. Absolutely delicious.

Preparation time: 10 minutes plus marinating
Cooking time: 5 minutes
½ cup coriander, chopped
½ cup parsley, chopped
2 cloves garlic
juice of 1 lemon
2 teaspoons ground cumin
750g green prawns, peeled and deveined

  1. Place coriander, parsley, garlic, lemon and cumin in a food processor and process until a paste is formed.
  2. Marinate prawns in mixture for at least 2 hours.
  3. Heat a non-stick frying pan or char-grill and spray with oil. Add prawns and cook for approximately 1-2 minutes each side or until just cooked through. Serve with salad.

Serves 4

Nutrition information/ Per serve
Calories: 239 Fat: 4.22g Carbs: 9.65g Fibre: 4.63g Sugars: 0.38g Protein: 39.87g

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