Don't you love it when you come across a new recipe that ticks all the boxes: quick, easy, tasty — and healthy?
We're not big fish eaters but this "experiment" turned out really well and left a lovely, lingering aftertaste. It's based on a recipe in the Women's Weekly Fast Healthy cookbook.
Grilled Snapper with Spicy Tomato Sauce
Snapper topped with a spicy tomato-based sauce on a bed of spinach.
Serves 4
Ingredients
- 4 snapper fillets (about 200g each)
- 2 tablespoons cornflour
- 2 teaspoons peanut oil
- Spicy Tomato Sauce
- 2 teaspoons peanut oil
- 3 cloves garlic, crushed
- 3 shallots, finely chopped
- 425 g can chopped tomatoes
- 1 tablespoon Shao Hsing (Chinese rice wine) or dry sherry
- 1 tablespoon soy sauce
- 1 teaspoon sambal oelek
- 2 teaspoons grated palm sugar
Directions
- For the sauce: Heat 2 teaspoons of peanut oil in a small frying pan; cook garlic and shallots, stirring, about 1 minute or until shallots are soft. Stir in undrained tomatoes, Chinese cooking wine, sauce, sambal and sugar; bring to a boil. Reduce heat, simmer, uncovered, about 10 minutes or until liquid has reduced by half.
- Meanwhile, spread the cornflour on a plate and lightly coat the fish with it. Heat a large frying pan, add 2 teaspoons peanut oil then cook, uncovered, about 10 minutes or until cooked as desired. When it's cooked the fish will have lost any transparency and be opaque and flakey. Careful not to overcook!
- Place the spinach in a medium bowl with combined vinegar and remaining oil; toss gently to combine.
- Serve fish with spinach salad and spicy sauce.
Posted by Vicki on Friday, February 12, 2010 at 03:31 PM in
Recipes and
Fish and
Low-fat.
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It was about 40ºC (104ºF) yesterday, so I didn't want to spend ages preparing and cooking food, nor did I want to eat anything heavy.
Neil's son was over and, with his approval, we went and got some lovely pink snapper fillets from the seafood market and made Parmesan-crumbed Baked Fish.
Our meal deviated from the recipe only insofar as we had a nice-sized fillet of snapper each and in total it was 500g between the three of us — but we used the full amount of crumbing mixture as recommended for 4 people. Your mileage may vary, but we had more than enough each, yet even with heaps of vegies on the side we didn't feel bloated.
Pink snapper is a very mild-tasting fish and went beautifully with the recipe, leaving a lovely aftertaste.
Parmesan-crumbed Baked Fish
A tasty morsel, indeed.
Serves 4
Ingredients
- ½ cup fresh multi-grain breadcrumbs
- ¼ cup flat-leaf parsley leaves, finely chopped
- ⅓ cup finely grated parmesan cheese
- 1 teaspoon finely grated lemon rind
- 1 teaspoon olive oil
- 4 (about 200g each) thick white fish steaks (such as blue eye or kingfish)
- olive oil cooking spray
- steamed green beans
- boiled chat potatoes
- lemon wedges
Directions
- Preheat oven to 200°C.
- Combine breadcrumbs, parsley, parmesan, lemon rind, and salt and pepper in a bowl. Stir to combine. Drizzle mixture with oil. Stir until breadcrumbs are coated in oil.
- Press breadcrumb mixture onto flesh-side of fish fillets to form an even topping.
- Place fish, skin-side down, onto a baking tray. Spray with oil. Bake for 15 minutes or until crumbs are light golden and fish is just cooked through.
- Serve with steamed beans, potatoes and lemon wedges.
Posted by Vicki on Monday, January 04, 2010 at 06:02 PM in
Recipes and
Fish.
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