Description
Fish contains omega-3 fatty acids which may reduce the risk of heart disease and stroke. Try this easy microwave meal, made in just minutes.
Summary
| Yield | |
|---|---|
| Prep time | 15 minutes |
| Meal Category | Dinner |
| Nutritional Category |
Ingredients
| 4 | tbsp | White Wine |
| 4 | fish cutlets (salmon, cod, tuna) | |
| 8 | basil leaves (fresh) | |
| 1 | lemon (thinly sliced) | |
| 1 | tbsp | lemongrass (finely sliced) |
| 16 | olive (black, pitted and sliced) | |
| 1 | onion (sliced) | |
| 3 | Tomato (sliced) |
Instructions
- 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.
- 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.
- Place parcels on a flat plate. Cook on high for 10-12 minutes in the microwave.
- Place parcels on serving plates. Snip open paper and peel back. Garnish with fresh basil.
- 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.
Nutritional information (per serve)
- Energy: 296kJ
- Total sugars: 2g
- Protein: 7g
- Sodium: 54mg
- Calcium: 15mg
- Total fat: 3g
- Saturated fat: 0.5g
- Iron: 0.5g
- Carbohydrate: 2g
- Fibre: 1g
Notes
Omega-3 also lowers the level of fats stored in the body, slows the build up of fats in the walls of arteries and helps reduce blood pressure and regulate the heart beat.