Baked Lemon Fish with Leek & Greens

Baken Lemon Fish with Leek & Greens

Baken Lemon Fish with Leek & Greens

Ingredients

  • 4 cobs corn
  • 12 baby leeks
  • 4 skinless boneless white fish fillets, such as snapper or cod
  • 400g can cannellini beans, drained and rinsed
  • zest of 1 lemon
  • 1 tablespoon capers
  • 1 tablespoon fresh oregano leaves
  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 1/4 cup lemon juice
  • 2 tablespoons unsweetened low-GI apple juice
  • cracked black pepper

Directions

Preheat oven to 220°C (425°F/Gas 7). Cut 4 x 40 cm (16 in) lengths of foil.

Divide the leeks among the pieces of foil. Place the fish on top of the leeks and top with the beans, lemon zest, capers and oregano.

Combine the oil, garlic, lemon juice and apple juice, pour over the fish and seal each parcel.

Put the parcels into a baking dish and bake for 10-15 minutes or until the fish is tender. Serve sprinkled with cracked black pepper.

Serves 4

Nutritional Information: Cals: 296, Fat: 8g (Sat Fat: 2g), Carbs: 14g, Protein: 39g, Fibre: 7g

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Chicken with Lime and Corn Salsa

Chicken with Lime & Corn Salsa

Chicken with Lime & Corn Salsa

Ingredients

  • 4 cobs corn
  • 2 just-ripe mangoes, chopped
  • 3 spring onions, chopped
  • 6 kaffir lime leaves, finely shredded
  • 1 large red chilli, shredded
  • 2 tablespoons lime juice
  • 1 tablespoon fish sauce
  • 1 teaspoon sesame oil
  • 2 cups (170g) finely shredded Chinese cabbage
  • 1 cup fresh coriander (cilantro)
  • 1/2 cup fresh Thai basil
  • 3 tablespoons fresh mint
  • 500g chicken tenderloins

Directions

Cook the corn on a preheated barbecue grill for 15–20 minutes or until just tender, turning several times during cooking. Set aside to cool slightly.

Cut the corn kernels off the cobs and put into a bowl. Add the mangoes, spring onions, lime leaves and chilli and mix to combine. Whisk together the lime juice, fish sauce and sesame oil. Pour over the corn mixture and gently mix to combine. Put the Chinese cabbage, coriander, basil and mint into a large bowl and toss to combine.

Cook the chicken on a lightly oiled barbecue grill for 5–10 mintues or until tender. Top the cabbage salad with the chicken and salsa. Serve with lime wedges.

Serves 4.

Nutritional Information: Cals: 390, Fat: 5g (Sat Fat: 1g), Carbs: 41g, Protein: 35g, Fibre: 10g

Healthy Hummus

Healthy Hummus

Healthy Hummus

Ingredients

  • 400 g tin of chickpeas, well rinsed
  • 1 garlic clove
  • 1/2 teaspoon ground cumin
  • 1 tablespoon olive oil
  • 2 tablespoons tahini (sesame seed paste)
  • juice of half of a lemon

Directions

Combine ingredients in food processor and serve with vegetable sticks.

Vanilla Spice Porridge

Vanilla Spice Porridge

Vanilla Spice Porridge

Ingredients

  • 3 1/2 cups water
  • 1/4 teaspoon salt, optional
  • 2 cups old-fashioned oats
  • 1/2 cup raisins
  • 1/2 cup walnuts, coarsely chopped, optional
  • 1/4 teaspoon vanilla extract
  • Pinch nutmeg
  • 2 tablespoons dark brown sugar, plus more, to taste
  • 1 cup lowfat milk, divided
  • 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

Strawberry and Mozzarella Salad

salad

Strawberry & Mozzarella Salad

  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
  • 1 8-ounce container of strawberries, hulled and sliced
  • 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
  • 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved