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GRILLED FISH WITH PAN-BRAISED YELLOW VEGETABLES
Grilled fish with pan-braised yellow vegetables
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Recipe by: Phillippa Cheifitz
Serves: 4
Dietary considerations: Low carb / Fat conscious / Health conscious / Pescatarian / Dairy free
Category: Easy / Great value
Prep time: 15 minutes
Cooking time: 30 minutes
Ingredients:
sea salt and freshly ground black pepper
4 x 200 g portions fish fillets
4 T hummus
a few sprigs of fresh oregano, to serve
For the vegetables
3-4 T olive oil
sea salt and freshly ground black pepper
2-3 cloves garlic, crused
1 onion, thinly sliced
3-4 yellow peppers, quartered lengthways
200 g yellow pattypans, sliced across
2 corn cobs
Cooking instructions:

Season the fish and moisten with lemon juice. Place on an oiled grill pan. Spread with hummus and set aside.

To braise the vegetables: Gently heat the olive oil. Add a little seasoning and crushed garlic. Add the onion, pepper and pattypan. Cover with oiled greaseproof paper and cook over a medium heat, stirring now and again, for 20 minutes or until almost softened.

Slice the corn from the cobs and add to the pan. Cook for another 5 minutes, or until the vegetables are tender. Check seasoning.

To grill the fish: Slide the fish under a hot grill and cook for about 5 minutes, until just done and nicely browned. Serve with the vegetables and fresh oregano.

Cook’s tip: Most fish fillets will do. Choose the freshest available on the day.

Per serving: 1697.8kJ, 33.5g protein, 20.1g fat, 17g carbs
 

Wine: Woolworths Sauvignon Blanc-Sémillon 2006 (Winecorp)


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Useful Tools

conversion table

½ t = 2 ml
1 t = 5 ml
1 T = 15 ml
½ cup = 125 ml
1 cup = 250 ml

Fahrenheit - Celsius

Subtract 32, then multiply by 0.56

Celsius - Fahrenheit

Multiply by 1.8, then add 32




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