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
½ cup rice crumbs
sea salt and pepper, to taste
lemon wedges, to serve
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.
Place onto a baking tray lined with baking paper and spray well with oil and season with salt. Cook for 10 minutes.
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.
Reduce oven temperature to 180ºC and add fish. Cook for 15 minutes. Serve with chips, lemon wedges and salad.
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
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.
Blanch asparagus and beans in boiling water for 5 minutes. Remove and mix with salmon and feta.
Mix together vinegar, mustard, lemon and mint and drizzle over salad. Serve warm.
Nutritional Information per serve Calories: 205 Total Fat: 7.17g Total Carbs: 6.12 Fiber: 2.82g Sugars: 1.81g Protein: 26.89g
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
Place coriander, parsley, garlic, lemon and cumin in a food processor and process until a paste is formed.
Marinate prawns in mixture for at least 2 hours.
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.
Yum yum yum!!! What on earth could be better than fresh garlic prawns cooked in a delicious tomato base. This one comprises all the great things in life. Top it off with a small amount of freshly grated parmesan and your taste buds will be in heaven:)
Preparation time: 10 minutes plus marinating
Cooking time: 15 minutes 2 cloves garlic, crushed
juice and grated rind of 1 lemon
500g green prawns, peeled and deveined
1 tablespoon olive oil
1 onion, finely chopped
1/2 cup chicken stock
1/2 cup white wine
400g tin diced tomatoes
1 cup risoni
salt and pepper, to taste
1/3 cup parsley, chopped
1. Place half of the garlic, lemon juice and prawns in a bowl and stir. Leave to marinate for at least 15 minutes. (This can be done overnight.)
2. Heat oil in a medium saucepan and add the remaining garlic and onion then sauté for 1-2 minutes or until soft. Add the stock, wine and tomatoes and bring to the boil.
3. Stir in risoni, then cover with lid and reduce heat to a simmer. Cook for 10 minutes. Season with salt and pepper then add prawns and cook a further 3-5 minutes or until just cooked through. Stir through parsley and serve.
This is a light and healthy noodle dish with succulent poached salmon. The coconut, coriander and lime all work fabulously to provide a fresh and balanced flavour and it’s so quick and easy! Give it a try today.