Flavour of the Month

Fish Cutlet Pockets

Fish contains omega-3 fatty acids which help to prevent blood clotting which may reduce the risk of heart disease and stroke. Omega-3 also lowers the levels of fats stored in the body, slows the build up of fats in the walls of arteries, helps reduce blood pressure and regulate the heart beat.
Try this easy microwave meal of Fish Cutlet Pockets made in minutes.
(Source: Food for a Healthy Heart Publication).

Fish Cutlet Pockets (serves 4)

Ingredients

• 4 fish cutlets (salmon, cod, tuna etc)
• 1 tablespoon finely sliced lemon grass
• 1 lemon, sliced thinly
• 3 ripe tomatoes, sliced
• 1 small onion, sliced
• ¼ cup pitted, sliced black olives
• 8 fresh basil leaves
• 4 tablespoons white wine

Method

1. Cut 16 squares (20cm x 20cm) of greaseproof paper. Place each fish cutlet on two squares of paper. Spoon 1 tablespoon of wine over each fish cutlet. Sprinkle with lemon grass.

2. Arrange lemon slices over fish. Top with tomato and onion slices, olives and basil leaves. Place double squares over each cutlet. Fold edges of paper together to seal.

3. Place parcels on a flat plate. Cook on HIGH for 10-12 mins in microwave.

4. Place parcels on serving plates. Snip open paper and peel back. Garnish with fresh basil.

5. Serve immediately with microwaved jacket potatoes and fresh coleslaw made from finely sliced red and green cabbage, onion and celery dressed with natural yoghurt, crushed garlic and roasted sesame seeds.

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