Eat Smart Diet & Nutrition blog » fish

Gluten free dinner meals

Lauren James — Wed, 27 Aug 2014 01:44:15 +0000

Spinach and Ricotta Chicken Involtini with Polenta Serves 4

1 small packet English spinach leaves

1/3 cup low-fat fresh ricotta

Pinch of ground nutmeg

4 x skinless chicken breast fillets, approx. 500g

1 red onion

1 x 400g can diced tomatoes

2 ½ cups water

2 tsp salted capers, rinsed, drained and chopped

2 cups skim milk

1 cup instant polenta

Fresh continental parsley (chopped to serve)

Place spinach in heatproof bowl, cover with boiled water. Set aside for 30 seconds to blanch. Refresh under cold running water. Drain. Squeeze out excess liquid. Finely chop and place in a bowl. Stir in ricotta and nutmeg. Season with pepper.
Place 1 chicken breast between 2 sheets of non-stick baking paper. Use a meat mallet or rolling pin to pound the chicken until about 5mm thick. Repeat with remaining chicken breasts.
Place 1/4 of the spinach mixture in the centre of 1 chicken piece and roll up to enclose. Use a toothpick to secure. Repeat with the remaining chicken and spinach mixture
Heat a large non-stick frying pan over medium heat. Spray with olive oil. Add onion and cook, stirring for 5 minutes or until soft. Add the tomato, ½ cup water and the capers. Bring to the boil then reduce heat to medium-low and simmer for 5 minutes. Add the chicken and then simmer, turning once, for 8 minutes or until the chicken is cooked through.
While the chicken is cooking bring the milk and the remaining water to the boil in a saucepan. Reduce the heat to low and gradually add the polenta in a thin steady stream, stirring constantly with a wooden spoon. Cook, stirring, for 6 minutes or until the mixture thickens
Sprinkle the chicken with parsley. Serve with polenta

Chermoula Fish Tagine Serves 6

1 kg firm white fish

1 tbs olive oil

1 brown onion

3 celery sticks, finely chopped

2 carrots, peeled and finely chopped

400g can diced tomatoes

½ cup fish stock

Fresh mint leaves (to serve)

Lemon wedges (to serve)

Chermoula

¼ cup chopped fresh continental parsley

¼ cup chopped fresh coriander

1 large red chilli, halved, seeded, finely chopped

2 garlic cloves, crushed

Large pinch saffron

1tbs cumin seeds

1 lemon, juiced

To make the Chermoula: Combine the coriander, parsley, chilli, garlic, saffron, cumin and lemon juice in a large glass or ceramic bowl.
Cut fish into strips about 6cm long and 4cm wide. Add to the Chermoula. Toss to combine. Cover and place in the fridge for 2 hours to marinate.
Heat the oil in a 28cm flameproof Tagine over medium heat. Cook onion, celery and carrot, stirring for 8 minutes or until the onion softens.
Add tomatoes and stock and bring to the boil. Reduce heat to low. Place the fish on top of the onion mixture. Cover and cook for 10 mins or until the fish flakes when tested with a fork.
Top with mint leaves and serve with lemon wedge.

Christmas Recipes – have you organised your Christmas day menu? Healthy and tasty options available here!

Lauren James — Mon, 09 Dec 2013 11:25:37 +0000

ENTRÉE’S & NIBBLIES

Spicy Melon and Prawn Salad Serves 6

1 large rockmelon, cut into chunks

1 tbsp freshly squeezed lime juice, plus 1 tbsp extra

500g cookied prawns, peeled and deveined

salt and freshly ground black pepper

3 tbsp chopped fresh coriander leaves

1 tsp each cumin, coriander and cardomom seeds

1 large onion, roughly chopped

2 tsp extra virgin olive oil

1 large clove garlic, finely chopped

Tabasco, to taste

Rind of 1 lime, finely shredded

1 bunch rocket, well rinsed and spun or patted dry

Sprinkle melon chunks with 1 tbsp lime juice and set aside in a serving bowl.
Place prawns in another bowl, season with salt and pepper and scatter with coriander leaves. Set aside.
Place the cumin, coriander and cardomom seeds in a small frying pan over moderate heat and shake until the spices are fragrant, about 3 minutes. Take care not to burn them. Cool slightly, and pulverise in a mortar or in a food processor.
Combine the onion and oil in a small frying pan and cook over moderate heat until the onion is soft, about 5 minutes, stirring frequently.
Add garlic and cook for a further 1 minute. Stir in the pulverised spices and extra tbsp of lime juice, and season with Tabasco to taste.
Remove from heat and allow to cool slightly. Spoon the mixture over the melon, add the lime rind and toss gently. Add the prawns just before serving.
Line a platter with rocket and pile the salad on top.

Prawn and mango wraps Serves 4

¼ cup extra light sour cream

¼ cup low fat mayonnaise

¼ cup chopped fresh basil

2 tablespoons chopped fresh chives

Sea salt/pepper to taste

750g cooked prawns, peeled and de-veined, roughly chopped (=~400g meat)

1 large firm ripe mango

Zest of 1 lime

Finely sliced red chilli

4 x 25cm tortillas

1 bunch baby watercress or baby rocket, washed, stems discarded

Process sour cream, mayo, basil and chives in food processor or bamix until pale green. Season. Transfer to a bowl, add prawns and mango, lime zest and chilli to taste. Combine.
Heat tortillas in dry pan or microwave. Keep warm in a clean tea towel. Divide watercress or rocket between tortillas across the centre. Top with some prawn mixture, tuck in the ends then roll up tightly.
Cut in half diagonally to serve. Tip: Could use rice paper rolls instead of tortillas.

Christmas Dip Serves 8

2 ripe avocados, flesh mashed

2 tsp lime juice

1 small red chilli, deseeded, finely chopped

300g extra light sour cream

1 tblsp taco seasoning

1 ripe tomato, deseeded and finely chopped

1 tblsp coarsely chopped fresh coriander

Mash the avocado until almost smooth. Add the lime juice and chilli. Season with salt and pepper to taste. Fill a glass serving dish with mixture.
Combine the sour cream and taco seasoning. Spread over the avocado mixture. Cover and place in the fridge to set for 2 hours.
Combine the tomato & coriander in a bowl. Season with salt and pepper. Sprinkle over the sour cream and avocado.
Serve immediately with carrot, celery & capsicum sticks and some crackers or corn chips.

Asian ginger, soy sauce & sesame prawns Serves 12

1/3 cup salt reduced soy sauce

2 thinly sliced green shallots

1 tblsp honey

2 tsp finely grated fresh ginger

1 garlic clove, crushed

24 cooked prawns, deheaded, tails intact

Toasted sesame seeds & extra shallot to serve

Mix all ingredients except prawns. Place prawns on an asian spoon or in a small bowl or ramikin. Spoon over 1 tblsp dressing over each. Top with sesame seeds and shallot to serve.

Christmas tomatoes Serves 12

2 x punnets cherry tomatoes

100g light cream cheese

50g Danish fetta

2 tblsp finely chopped fresh basil, plus extra leaves to serve

1 tsp finely grated lemon rind

1 tblsp lemon juice

Slice tops from cherry tomatoes. Scoop out seeds and discard.
Put all remaining ingredients into a food processor and process until smooth. Season with salt & pepper. Transfer to a small piping bag (or a zip-lock bag and snip the corner off)
Pipe the mixture into the tomatoes and arrange on a serving platter. Top with a baby basil leaf.

THE MAIN EVENT

Pork Leg with Roasted Pears, Rosemary and Honey Sauce Serves 6

1.2 kg boned leg of pork

Spray olive oil

4-5 sprigs fresh rosemary, leaves chopped

sea salt

freshly ground pepper

Honey Sauce

Spray olive oil

2 carrots, finely chopped

2 sticks celery, finely chopped

2 small onions, finely chopped

1 tsp black peppercorns

4 tbsp honey

4 tbsp white wine vinegar

400ml dry white wine

600ml chicken stock

Roasted Pears

1 tblsp light margarine

4 tbsp dark brown sugar

4 tbsp balsamic vinegar

6 slightly under ripe pears, halved, cored and unpeeled

Remove any obvious pieces of fat. Spray with olive oil then massage in the rosemary. Season well. Reshape the pork into a log, tie at intervals with string, then place into a roasting pan in a preheated oven 220C. Roast for a further ~3 hrs, or until juices run clear when skewered.
Honey sauce: Spray a heavy based pan with olive oil and add the carrot, celery and onion. Cook, stirring, until vegetables are beginning to caramelise and turn golden. Add the peppercorns, stir through, and then pour in the honey. Increase the heat and cook until you can smell the honey caramelising, then add the white wine vinegar carefully (the mixture will spit). Boil until the mixture becomes thick, bubbly and caramelised, with only a tablespoon or two of liquid left, add wine. Stir in the stock and boil again to reduce the mixture to a syrupy sauce. Set aside. Let cool.
Roasted Pears: Start the pears when the meat has only about 10 mins left in oven. Melt the margarine, sugar and vinegar in a large frying pan, toss in the pears and turn them in the mixture for a minute or two until well coated.
When pork is cooked to your liking, remove baking pan from oven. Transfer pork to a board and cover loosely with foil. Set aside in a warm place to rest for 20 mins.
Carve pork and divide between plates. Pour over the honey sauce and serve with roasted pears, roast potatoes and steamed green vegetables.

Glazed ham

15 serves (about 200g per serve)

3kg half leg ham

Whole cloves

1.5 cups brown sugar

275g jar cranberry sauce

Place oven shelf in lowest position and ensure ham will fit in oven. Preheat oven to 160 degrees Celsius. Line a large roasting pan with baking paper. Remove the rind from ham by gently running your thumb between the rind and fat or ham. Carefully pull back rind to expose the fat. Cut the rind off at shank, leaving the shank covered with rind. Trim fat to 1cm thick only.
Using a small, sharp knife, score the fat in a diamond pattern about 5mm deep. Take care not to cut into the meat. Push a clove into the centre of each diamond.
Combine sugar and cranberry sauce. Brush evenly over ham and ensure all the fat is covered.
Bake for 15-20 mins or until golden. Brush again with mixture. Return to oven for 30-35 mins or until golden.
Place on serving platter and carve using the shank for stability. May be served warm or cold.

Prosciutto wrapped turkey Allow 200g per person

Fresh or thawed whole turkey

120g fresh bread crumbs

170g dried cranberries

80g pistachio kernals, coarsely chopped

½ cup chopped continental parsley

1 tblsp finely grated lemon rind

2 eggs

12 (about 120g) thick slices prosciutto

12 sprigs fresh thyme

Place shelf in oven in lowest position and ensure turkey will fit in the oven. Preheat oven to 180 degrees Celsius.
Combine the breadcrumbs, cranberries, pistachios, parsley and lemon rind in a bowl. Add the eggs and stir to combine.
Remove excess fat and giblets from turkey. Wash the turkey & wipe inside and out with paper towel. Fill the cavity with the breadcrumb mixture. Tie the legs with un-waxed kitchen string. Tuck wings under. Add a small amount of water to the roasting pan and place turkey, breast side up, on a wire rack in the roasted pan.
Arrange the prosciutto, overlapping slightly, over the turkey. Tuck the thyme sprigs underneath the prosciutto. Cover the turkey with non-stick baking paper, then cover the pan in foil. Roast in oven for 2.5 hours. Remove paper and foil.
Increase the oven temperature to 200 degrees celcius. Roast for 35-45 minutes or until prosciutto is crisp and juices run clear when the turkey’s thigh is pierced with a skewer. Transfer turkey to plate and cover with foil. Set aside for 15 minutes to rest.
Serve warm with roasted vegetables and gravy or cool overnight and serve with salads.

Christmas Salad Serves 6

1 punnet cherry tomatoes, halved

25mL extra virgin olive oil

40mL red wine vinegar

2 shallots, very finely chopped

2 tbslp chopped coriander leaves

3 bunches asparagus, ends trimmed

3 buffalo mozzarella balls

Mix the tomatoes with oil, vinegar and season to taste. Set aside for 30 minutes to marinate. Stir in shallots and coriander and set aside for a further 15 minutes.
Blanch the asparagus in boiling salted water for 2-3 minutes until just tender. Drain and refresh in cold water.
Tear each mozzarella ball into 2-3 pieces each. Arrange on serving platter then scatter asparagus. Top with tomato mixture, then serve.

Spinach, pea & zucchini salad Serves 8

4 zucchini, sliced thinly lengthwise

Spray olive oil

6 cloves garlic, unpeeled

2 tblsp olive oil

1 tblsp white wine vinegar

1 bag baby spinach leaves

1.5 cups fresh or frozen peas, blanched

Preheat oven to 180 degrees celsius. Spray tray with oil, lay zucchini on tray & spray lightly again. Scatter garlic over the top. Bake for 10-15 mins or until zucchini is tender.
Squeeze garlic from skin and mix in a bowl with oil, vinegar and season to taste.
Mix spinach, peels and zucchini in bowl. Add dressing and toss to combine.

Baby beetroot and brie salad Serves 6

½ cup walnuts

850g baby beetroot, drained, cut into bite size pieces or left whole, depending on size

250g brie, at room temperature

1 green oak lettuce, washed & dried

3 long stalks of celery, finely sliced

Dressing

1 tblsp olive oil

2 tblsp white wine vinegar

1.5 tsp wholegrain mustard

Preheat oven to 180 degrees celcius. Spread walnuts on an oven tray and bake for 4-5 mins or until lightly toasted. Transfer to a plate to cool, then roughly chop.
Drain beets and ensure uniform size. Cut brie into thin slices
Arrange lettuce on individual plates (or in a large salad bowl). Scatter over celery. Top with beetroot and brie. Sprinkle with walnuts. Combine with dressing ingredients and season with salt & pepper to taste. Drizzle over salads and serve immediately.

DESSERT

Chilled Seasonal Fruit Bowl Serves 4

½ pink or champagne watermelon

200g grapes

3 passionfruit

2 oranges

400g low fat vanilla yoghurt

Remove the pips from the watermelon and cut into bite sized pieces. Place in a large bowl.

Remove the grapes from the stalks and add to the bowl. Add the passionfruit pulp. Segment the oranges and add to the bowl. Toss the fruit and place in the freezer for 1-2 hours until icy.

Serve with vanilla low-fat yoghurt.

A great Christmas alternative to a heavy cake or pudding! Any fruit can be used such as berries, bananas or mangoes.

Last-minute moist Christmas cake Makes 24 pieces

375g mixed dried fruit

440g can crushed pineapple in natural juice

¼ cup squeezed orange juice

2 tsp mixed spice

1 cup dark jam

250g pitted prunes, chopped

1 tsp bicarbonate of soda

2 cups wholemeal flour

2 egg whites

Place the dried fruit, pineapple and juice, orange juice, mixed spice, jam and prunes in a saucepan and cook over moderate heat. Bring to the boil, then reduce the heat and simmer uncovered for 5 minutes.

Remove from the heat, and transfer the mixture to a mixing bowl and allow to cool. Preheat the oven to 180 degrees. Grease and line a 18cm square cake tin.

Sift the bicarbonate of soda and flour together. In a clean bowl beat the egg whites until stiff peaks form. Fold the egg whites into the fruit mixture and then the sifted flour. The mixture will be quite firm.

Spread into the tin and bake for 1.5 hours. Allow to cool thoroughly before inverting onto a platter.

Fruity Bon-Bons Serves 10

10 sheets filo pastry

1 x 250g jar fruit mince

2 tblsp almond slivers

Preheat the oven to 190 degree Celsius. Fold the filo sheets in half, then half again. The pastry parcel will be approximately 5cm wide.

Place 1 tbslp of the fruit mince into one side of the pastry, add a few almond slivers, and roll up. Tie the ends with the raffia or string. Transfer the rolls onto a lined baking tray. Repeat with the remaining pastry.

Bake for 15 mins until lightly golden.

This is a great low fat alternative to fruit mince pies!

Ricotta Christmas Cake Makes 36 pieces

250 g low fat ricotta cheese

1 tsp bicarbonate of soda

1.5 kg mixed fruit

½ cup red glace cherries

¼ cup honey

½ cup blanched almonds

1 ½ cups unsweetened orange or pineapple juice

2 ¾ cups self raising flour, sifted

½ cup plain wholemeal flour, sifted

2 tsp mixed spice

2 tbsp brandy

Combine ricotta cheese, bicarbonate of soda, fruit, honey, almonds and juice in a saucepan. Simmer for 5 minutes. Cool.
Add dry ingredients. Mix well. Stir in brandy.
Spoon mixture into a greased and lined 23cm square cake pan. Bake at 160-179 C for 2-2 ½ hours or until cooked when tested with a skewer. If desired sprinkle hot cake with extra brandy and wrap in a towel to cool.

Low fat Iced Christmas Pudding Serves 10

2 tbsp candied pineapple, finely chopped

16 glace cherries, finely chopped

2 tbsp glace ginger, finely chopped

4 tbsp raisins chopped

4 tbsp brandy

1 small tin whole chestnuts finely chopped

12 meringues crushed

1 litre reduced fat ice cream, softened

Place pineapple, cherries, ginger, raisins and brandy in microwave safe bowl, cover and heat on high for 2 minutes
Remove from microwave, mix together, and stand for a further 10 minutes so the brandy soaks into the fruit.
In a large mixing bowl combine chestnuts, meringues, and ice cream, then add the fruit mix.
Pack into a 6-cup pudding basin or mould, cover and freeze until solid, preferably overnight.
To remove, place mould briefly in hot water before upending it on a serving plate.

Christmas Berry Trifle Serves 6

200g (about 16) savoiardi (sponge finger biscuits)

2 x 9g packets diet or Lite raspberry-flavoured jelly crystals

1 tsp rosewater essence

80g unsalted pistachio kernals

4 x 150g cartons low fat Fruche or fromage frais vanilla

500g fresh or frozen mixed summer fruit (such as strawberries, raspberries, blueberries or cherries)

2 tsp icing sugar

Break the biscuits into large pieces. Arrange over the base of a 2L (8-cup) capacity serving dish.
Prepare the jelly following packet directions. Stir in the rosewater essence. Carefully pour the jelly mixture over the biscuits. Cover with plastic wrap and place in the fridge for 4 hours, or until the jelly is set.
Meanwhile, place the pistachios in a frying pan over medium heat. Cook, stirring, for 3-5 minutes or until lightly toasted. Set aside to cool slightly. Coarsely chop.
Spoon the fromage frai over the jelly. Top with the mixed summer fruit.
Sprinkle with pistachios and dust with icing sugar to serve.

DRINKS

Christmas Spritzer Serves 6

1.5 L natural mineral water

12 strawberries

12 mint leaves

Ice

Cut strawberries into halves or quarters depending on size. Portion into 6 glasses.
Bruise mint leaves gently (using your hands) and then add 2 mint leaves to each glass. Top with ice.
Pour over mineral water & serve.

Berry Nice Christmas Punch Serves 6+

1 punnet blueberries

1 punnet strawberries

1.5 L soda water

6 mint leaves

3 ice cube trays

Cut strawberries into small pieces. Place 1 piece of strawberry in each ice cube mould, fill with water and freeze overnight. Repeat with blueberries.
Bruise mint leaves and place in bottom of a large jug. Add berry ice cubes.
Top up with soda water and serve immediately.

How much meat should I be eating?

Lauren James — Wed, 09 Oct 2013 04:13:43 +0000

Whether you prefer red to white, fish to other meats, or no meat at all; all you need is your hand to determine how much is an appropriate serving size.

Here’s a quick and easy guide:

Use your palm….

Red meat: The size of your own palm and the thickness of your palm
Chicken: 3/4 of your hand (fingers together) and the thickness of your palm
Fish & seafood: The flesh (excluding shell, heads etc) should cover the size of your whole hand (fingers together) and thickness of your palm
Vegetarian: At least 1.5 cups of cooked beans/legumes, tofu/tempeh can follow the same guidelines as fish

So you now have a handy (pun intended!) tool to work out how much a serving of meat, chicken, fish or vegetarian alternatives is. Enjoy!

Tips to keep you healthy over Easter

Lauren James — Wed, 20 Mar 2013 03:42:26 +0000

The festive seasons can cause havoc with your otherwise healthy lifestyle intentions. To help you have a great time and continue to work towards your goals over Easter we are sharing some tips that won’t dampen the celebrations.

Chocolate

Its Easter, chocolate seems to be everywhere. Do you have to abstain completely? Of course not! Remember everything in moderation, it is a once-yearly occasion and you are allowed a treat. Be realistic about the season. If you can manage to have a few treats without going overboard then enjoy!

When choosing chocolate for Easter pick a high quality plain chocolate, the darker the better. Dark chocolate has more antioxidants, which pair up with nasty free radicals so they can’t cause damage to your body. It is also richer in flavour so you tend to eat less of it. Better quality chocolate usually comes in smaller portions which is also helpful for keeping your goals on track.

Gifted an excess of chocolate? Share it around! Bring it along to social events and family gatherings. Be generous and save yourself from temptation.

If you are seeing an Eat Smart dietitian then you know how many ‘extras’ serves you should be having in a week to fit your plan. The Australian Dietary Guidelines term extras as discretionary choices and recommend these foods be eaten ‘only sometimes and in small amounts’. No more than 2-3 serves per week is usually recommended for weight loss.

What is a serve of Easter extras?

4 mini solid chocolate eggs
1 hollow chocolate Easter egg
5 milk or dark chocolate small squares
2.5 very thin larger squares (e.g. Lindt) dark or milk
½ hot cross bun
1 stubby (375mL) full strength beer
2 nips of of spirits
2 small glasses or 1 large glass (210mL total) of wine
1 flute sparkling wine (210mL)

This will provide you with about the same amount of energy as 20 almonds or 2 slices of bread or 2 fresh crabs or a high portion (~3 cups) of veggies. Don’t forget – these are treats, they are energy dense and nutrient poor.

Want to work off your Easter treats? Each ‘extra’ serve is equivalent to approximately 30 minutes of walking at a moderate pace (based on a 65kg person). So head out for a walk, enjoy the sunshine and balance out your indulgences!

Mindful Eating

Need an extra trick up your sleeve to resist overindulging? Try mindful eating. Mindful eating is a technique used to really appreciate and experience the food you are eating.

Here are the instructions:

Avoid and switch off distractions like TV or your smart phone and no talking!
Smell the food and take in the aroma
Take a small bite (leave it in your mouth!)
Put the cutlery or the rest of the chocolate down
Using your tongue, move the food over your tongue and take note of the taste sensations on different parts of your mouth
Chew, swallow, repeat
Eat slowly, increase your awareness and allow yourself to savour and enjoy the treat

Camping

Planning is key to healthy eating while camping. Plan your meals and snacks a few days before. Snacks can be the downfall of many otherwise healthy camping trips. Bring plenty of fruit for snacks and cut up some veggie sticks (like carrot, celery, capsicum etc.) to dip in hummus to ensure healthy yet tasty snacks. Remember to be active everyday – swim, hike, go for a walk or run, bike ride or do a circuit session in the park.

Make sure to slip, slop slap and drink plenty of water, as you will be spending much more time in the sun. Tired of water? Try infusing your water to jazz it up. Some good flavour combinations are:

Watermelon and mint leaves
Cucumber and lemon slices
Citrus fruit slices
Berries

Fish and seafood

Many people will be enjoying seafood on Good Friday. Are you getting your 2-3 serves of fish a week? Fish is amazing for heart health and in higher amounts can even have anti-inflammatory effects – great for arthritis sufferers.

If you are enjoying a seafood meal avoid deep-fried and battered options. Grilled or baked is a better option. Be sure to have a good helping of veggies to go with the seafood.

Happy Easter!

Have a fantastic break and allow yourself a few treats.

If you do overindulge increase your activity, go for an extra walk or a swim and use these tips to get back on track.

Written by Guest Blogger and Eat Smart Student Dietitian Adele Gauldie

Tasty, healthy fish recipes

Lauren James — Mon, 26 Mar 2012 22:39:24 +0000

Recipes using fresh fish from Holly, Kerry, Lauren, Joe, Jess, Kristute and Jacki

March 5 – 18, 2012

Gone are the days where fish is served out of the deep fryer with a side of greasy chips. Grilled, baked or steamed/poached – fish is a versatile protein that is so easy to prepare. With flavoursome, quick, healthy recipes such as these, the local fish and chip shop may very well go out of business!

Tomato and Basil Crusted Fish Serves 4

4x170g firm white fish fillets (eg blue eye cod or kingfish)

40g fat-free semi dried tomatoes, chopped

60g unsalted nuts such as cashew or pistachio, chopped finely

1 tbsp lemon juice

¼ cup fresh basil, chopped

2 tbsp grated Parmesan

2 cups steamed green beans

400g steamed potatoes, mashed with 2 tblsp skim milk

Preheat oven to 200 degrees. Line baking tray with bake paper.
Combine lemon juice, semi-dried tomatoes, nuts, basil and parmesan in a bowl. Mix well.
Press mixture on top of each fillet. Bake for 10minutes or until just cooked through.
Serve with mashed potato and beans.

Sesame Seed (Tahini) Fish Serves 4

4x170g firm white fish fillets (eg ling or bream)

1 tbsp Tahini (sesame seed paste)

2 tbsp warm water

200g low-fat natural yoghurt

1 tbsp lime juice

2 cloves garlic, crushed

1/2c chopped coriander

cooking spray

2 tsp mild curry powder

2 cups broccolini, steamed

2 medium carrots, chopped and steamed

4 medium potatoes, steamed

Lemon wedges to serve

Combine yoghurt, lime, water, Tahini, garlic and coriander in a bowl. Mix well.
Spray fish with oil and sprinkle with curry powder.
Heat chargrill or bbq to high temperature and cook 2-3minutes each side or until cooked and has a brown crust.
Serve with with Tahini sauce and steamed vegetables. Squeeze extra lemon before serving.

Sweet Potato Fish Parcels Serves 2

2 red onions, sliced thin

2 star anise

1 tbsp white wine vinegar

¼ tsp saffron threads

2x 170g snapper fillets

150g sweet potato, sliced very thin

1 lemon

fresh thyme

Olive oil spray

Pre heat oven to 180 degrees.
Spray a non-stick pan with oil and place over low heat. Add onion, saffron, white wine vinegar and star anise and cook until soft.
Place two 30cm length pieces of bake paper on a baking tray. In the centre of each piece of paper, divide the onion mix and then the fish on top.
Layer the sweet potato pieces on top of the fish then spray with olive oil and flavour with thyme and pepper.
Bring the paper edges together to form a secure parcel and fold the other edges until they are well sealed.
Bake for 20minutes. Open carefully and serve with a squeeze of lemon and a fresh green salad.

Asian Poached Salmon and noodles Serves 4

4x 150g Atlantic Salmon portions

1.5L water

2 tbsp miso paste

50g dried shitake mushrooms, rinsed

200g Asian noodles eg. Soba or udon

3 cups bok choy (Asian greens), sliced

1 Lebanese cucumber, cut into thin batons

1 carrot, cut into thin batons

1 medium red capsicum, cut into thin batons

Soak mushrooms in warm water for 10min to rehydrate. Drain and slice.
Fill a large fry pan with 1.5L water and add mushrooms. Bring to the boil.
Spoon about 1/3 of the mushroom broth in to a measuring cup and blend with miso paste until smooth and runny consistency (add more liquid if needed).
Gently drop salmon into pan and allow to simmer. Reduce heat, cover and cook for 6 minutes. Place in serving bowl.
Add noodles and bok choy to broth to cook for 2 minutes. Then pour miso paste into broth and stir well over low heat.
Distribute broth evenly over salmon pieces. Arrange cucumber, carrot and capsicum over salmon to serve.

Healthy Sunday Roast – does it exist?

Lauren James — Tue, 06 Sep 2011 02:41:20 +0000

Yes! A family roast on a Sunday is a long-standing tradition in many households. Here are some healthy and different Sunday roast ideas!

Sunday Roast Fish Serves 4

1 bunch baby (Dutch) carrots, washed, unpeeled

4 small parsnips, peeled, halved

1 bulb garlic

4 sprigs rosemary + extra to serve

2 tblsp olive oil

100g small shitake mushrooms, trimmed

4 x ~200g firm white fish fillets

16 baby brussel sprouts, halved & blanched OR 1 large zucchini cut into large batons

2 tbslp balsamic vinegar

Preheat oven to 200 degrees.
Arrange carrots, parsnips, garlic and rosemary sprigs in a roasting pan. Drizzle with 1 tblsp oil, season then mix to coat. Bake for 20-25 minutes.
Add mushrooms, drizzle with remaining 1 tblsp oil and mix to coat. Bake for 15 mins, turning once or twice or until vegetables are golden brown and almost tender.
Meanwhile, heat a lightly oiled frypan over high heat. Cook the fish, skin side down for 1-2 mins until golden & crisp. Transfer fish to a roasting pan, skin side up and season well. Add brussel sprouts of zucchini then bake for 6-8 mins until fish is cooked.
To serve, discard rosemary. Divide vegetables, garlic and fish amongst plates. Drizzle with balsamic, scatter with extra rosemary.

Orange Spiced Roast Chicken Serves 6

12 small chicken thigh fillets

1/3 cup orange juice

1/3 cup honey

2 tsp olive oil

2 garlic cloves, crushed

2 tsp ground coriander

1 tsp ground cumin

1 tsp turmeric

1 orange, thinly sliced (you will need 12 slices)

3 medium potatoes, peeled, quartered

1 small sweet potato, peeled, cut into 3cm chunks

1 red capsicum, cut into 3cm pieces

1 zucchini, cut into 3cm rounds

Place chicken in an ovenproof dish. Add orange juice, honey, oil, garlic, coriander, cumin & turmeric and gently toss to combine. Season to taste. Cover with wrap and refrigerate for 1 hour.
Preheat oven to 180 degrees Celsius. Place a slice of orange over the top of each chicken thigh. Roast in the oven, basting with pan juices for 45 mins or until golden & cooked through.
Meanwhile, spray a roasting pan with olive oil spray. Place potato and sweet potato in pan and lightly spray again, toss to coat. Roast potatoes for 10 mins. Then add remaining vegetables and roast for another 20 minutes until all are soft and golden.