This month’s recipe is a brilliant Mediterranean lemon fish meal that makes a perfect dinner. The best parts of this recipe: it’s low in fat, low in sodium and high in protein. What does not show up in the nutritional information is how delicious this is, great flavour with a bit of zest added from the olives, capers and lemon. Serves 4.
Energy: 1820 kJ Fat: 4 g (1 g saturated fat) Carbs: 55 g Protein: 41 g Sodium: 276 mg Fibre: 4.5 g Sugars: 3 g
2 ½ cups rotini or farfalle pasta cooking oil spray 4 x 150 g barramundi fillets 1 lemon, juiced (inc. zest) 1 tbsp. capers 12 pitted kalamata olives, halved 1 tbsp. chopped parsley 250 g green beans, steamed
1. Cook pasta and drain.
2. Spray frying pan with oil and heat on high. Cook fish 2-3 minutes per side, until mostly cooked through.
3. Pour lemon juice over fish, simmer for 4-5 minutes to reduce slightly. Add zest, capers and olives, heat mixture through. Top with parsley, serve with pasta and beans.
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