Written by Catherine Saxelby
on Sunday, 19 July 2009.
Tagged: dairy-free, dinner, egg-free, healthy cooking, healthy heart, healthy recipes, high protein, omega-3
This is a quick way to add a little zing to any fish fillet. If you haven't fresh rosemary, you can use the dried version, but add it later with the lemon juice and wine.
2122 kilojoules (507 Calories), 22 g fat (including 4 g saturated fat), 27 g carbohydrate (including 4 g sugars), 5 g fibre and 400 mg sodium. Read our nutrition rating system.
1. Pat cutlets dry on kitchen paper.
2. Brush oil over the base of a frypan and cook garlic, rosemary and pepper for 1 minute.
3. Add fish and brown 1 minute on both sides.
4. Add lemon juice and wine, reduce heat, cover and steam for about 5 minutes or until fish flakes easily when tested with a fork. The liquid should almost evaporate.
5. Serve with wholegrain bread rolls and a tossed salad.
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