#HungryHighlander #Mediterranean #Fish #Parcels Mediterranean Style Fish Parcels with Moroccan Spice

#HungryHighlander #Mediterranean #Fish #Parcels This is my version of a simple and easy recipe by Emily from the My Every Day Table Food Blog. This is the simplest of steamed fish meals, but also one of the tastiest. Simply parboil some new potatoes and sauté the garlic, tomatoes and olives, put them all together in a parchment and steam them in the oven for 10 or so minutes. Delicious!

Level of difficulty – Super Easy

Ingredients:

2 Tablespoons garlic infused olive oil

1 clove garlic, sliced

16 mixed red and yellow cherry tomatoes, halved

8 (or more) mixed olives stuffed and flavoured (we used the Olives Trio from Lidl), pitted and roughly chopped

Harissa Paste (about 2 tbsp)

sea salt and pepper, to taste

4–6 oz fillets flaky white fish (we used cod)

1 small lemon, thinly sliced

4 Tablespoons white wine

1 small bunch basil, leaves torn

Baby new potatoes (about 350g)

Method

Preheat oven to 180º C (356º F). Cut 4 large squares of parchment paper.

Parboil the new potatoes for about 14 minutes (cut any slightly too big ones in half).

In a frying pan over medium heat, add 1 Tablespoon of garlic infused olive oil. Add the garlic, tomatoes and chopped olives.

Sauté for 3 minutes, or until the ingredients begin to soften. Season with salt and pepper and set aside.

Place a fish fillet in the centre of each piece of parchment. Spread the harissa paste evenly over each fish. Surround each fish with the parboiled potatoes and cover the fish with the tomato, garlic and olive mixture plus any juices from the pan, arrange two lemon slices on top of each fillet. Sprinkle with a pinch of sea salt and pepper. Drizzle with 1 teaspoon olive oil and 1 Tablespoon white wine.

Wrap each parcel by folding the sides together and creating a tent, ensuring there are no gaps as you fold the paper together.

Place the parcels on a baking sheet and bake for 8 to 10 minutes, or until the fish flakes easily and the flesh is opaque. Sprinkle the opened parcels with basil leaves and serve immediately.

#LowGI #Fish #Chips Low GI Fish and Chips

#LowGI #Fish #Chips This is my cheat’s version of a recipe by Rosemary Conley for a healthy fish and chip supper after a busy Friday at work which is way better for you than going to the local chippie!

Level of difficulty – Easy

Ingredients:

4 x 150g thick cod steaks

4 slices Low GI bread, made into breadcrumbs (we used Lidl Low GI Multi-Seed Cobs)

1 egg, beaten

Salt and freshly ground black pepper, to taste

4 slices fresh lemon to garnish

Frozen Sweet Potato Chips

Frozen Petit Pois or Garden Peas

Method

Preheat the oven to 200ºC (400ºF, gas mark 6).

Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.

Meanwhile place the beaten egg in a shallow dish. Season the fish on both sides. Dip the fish into the egg and then the breadcrumbs and place on a baking tray. Bake in the centre of the oven for 15-20 mins.

At the same time place the frozen sweet potato chips on a baking rack or on a baking tray and cook according to the instructions on the packet.

Serve the fish and chips with sauce tartare and the petit pois which you will need to heat through for a few minutes in a pan of boiling water and garnish with the lemon slices.

Preparation Time – 10 minutes

Cooking Time – Approx. 20 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 3.1g

Calories – 293 kCal

#Cod #Greek #Lemon #Garlic Greek-Style Baked Cod with Lemon and Garlic

#Cod #Greek #Lemon #Garlic This is my take on a Mediterranean Dish Recipe by Suzy Karadsheh which is Low Gi and diabetic friendly.

Level of difficulty – Not too tricky

Ingredients:

680 g (1.5 lb) Cod fillet pieces (4–6 pieces)

5 garlic cloves, peeled and minced (use a garlic press)

A good handful (¼ cup) chopped fresh flat leaf parsley

Lemon Juice Mixture

5 tbsp fresh lemon juice

5 tbsp extra virgin olive oil

2 tbsp melted butter

For Coating

80 ml (⅓ cup rye flour (Lower GI))

1 tsp ground coriander

¾ tsp sweet Spanish paprika

¾ tsp ground cumin

Pinch of salt

½ tsp black pepper

Method

Preheat oven to 180º C (400º F).

Mix the lemon juice, olive oil, and melted butter in a shallow bowl and set aside.

In a separate shallow bowl, mix rye flour, spices, salt, and pepper. Place next to the lemon juice mixture bowl.

Pat the fish fillet dry, then dip the fish in the lemon juice mixture then dip in the flour mixture. Shake off any excess flour.

Heat 2 tbsp olive oil in a cast iron frying pan over medium-high heat (watch the oil to be sure it is sizzling but not smoking). Add the fish and sear on each side to give it some colour, but do not fully cook (about a couple minutes on each side) Remove from heat.

To the remaining lemon juice mixture, add the minced garlic and mix. Drizzle all over the fish fillets.

Bake in the heated oven until it begins to flake easily with a fork (about 10 minutes should do it, but begin checking earlier). Remove from heat and garnish with the chopped parsley. Serving suggestions: Serve immediately with Lebanese Rice and a traditional Greek Salad.

Preparation Time – 10 minutes

Cooking Time – Approx. 12 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 18.4g

Saturates – 2.6g

Carbs – 16.1g

Sugars – 1.6g

Fibre – 0g

Protein – 23.1g Salt – 215 mg