Fish is lower in sodium, saturated fat and kilojoules than meat or poultry and should beeaten three times a week.
Ingredients and Method
Fish is lower in sodium, saturated fat and kilojoules than meat or poultry and should be on your plate at least three times a week.
SERVES 4
Ingredients:
2 whole linefish, we used Panga (about 500g each)
salt and freshly ground black pepper
1 grapefruit, 1 orange, 1 lime, all peeled and sliced
a handful of fresh fennel
a handful of fresh parsley
a handful of fresh coriander
a 5-cm piece of fresh ginger, peeled and cut into fine strips
1 orange, 1 lime, 1 lemon, sliced
Dressing
30 ml Teriyaki sauce
15 ml sesame oil
the zest of one lime and juice of 1 lime
Instructions:
1. Heat the oven to 180 degrees Celsius. Season the fish with salt and pepper. Place the peeled grapefruit, orange and lime slices, herbs and ginger in the cavity of the fish. Tie with kitchen string.
2. Arrange the extra orange, lime and lemon slices on a baking tray. Place the fish on the sliced fruit.
3. Combine all the ingredients for the dressing and brush over the fish. Bake in the oven for approximately 25–30 minutes. Remove from the oven and serve with your favourite salad or stir-fry.
Nutritional content per serving
1 364 kJ | 15 g Carbohydrate | 43g Protein | 10 g Fat | 2.3 g Fibre
