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Delicious & Healthy Recipes

Chargrilled fish with green chilli, coriander and coconut relish

Ingredients

Ingredients (serves 4):

1 small red onion, finely chopped

1 tsp finely grated fresh ginger

1 tsp mustard seeds

20g (¼ cup) shredded coconut

1 truss tomato, seeded, finely chopped

1 long fresh green chilli, seeded, thinly sliced

¼ cup chopped fresh coriander

1 tbs lime juice

Pinch of caster sugar

4 (about 150g each) firm white fish fillets

Steamed green beans, to serve

Steamed asparagus, to serve

Instructions

Method:

Heat a frying pan over medium heat. Spray with oil. Stir in the onion for 5 minutes or until soft.

Stir in the ginger and mustard seeds for 30 seconds or until aromatic.

Stir in the coconut for 1-2 minutes or until light golden.

Transfer to a bowl. Set aside to cool slightly. Stir in the tomato, chilli, coriander, lime juice and sugar.

Preheat a barbecue grill or chargrill on high.

Spray the fish with oil. Cook on grill for 2-3 minutes each side or until golden and fish flakes easily when tested with a fork.

Divide the steamed vegetables among plates. Top with the fish and a spoonful of the coconut mixture.

Nutritional value per serving:

Energy 1015kJ

Fat saturated 1.50g

Fat Total 4.50g

Carbohydrate sugars – 0

Carbohydrate Total 8.00g

Dietary Fibre 5.00g

Protein 41.00g

Cholesterol – 0

Sodium – 0

Health Benefits

December 14, 2021

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