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Mediterranean lemon fish

 
Rating: 
5
Average: 5 (1 vote)
Rating: 
5
Average: 5 (1 vote)
Serves: 4
Time to make: 20 mins, prep 10 mins, cook 8-10 mins
Total cost: $12.20 / $3.05 per serve
(at time of publication)
Dairy freeLow fatLow sodiumHigh protein
Full ingredients list: 
  • 2 1/2 cups farfalle pasta
  • cooking oil spray
  • 4 x 150g barramundi fillets
  • 1 lemon, juiced and zested
  • 1 tablespoon baby capers
  • 12 pitted kalamata olives, halved
  • 1 tablespoon finely chopped parsley
  • 250g green beans, steamed

Nutritional information (per serve)

Kilojoules: 
1,820kJ
Calories: 
435cal
Protein: 
41g
Total fat: 
4g
Saturated fat: 
1g
Carbohydrates: 
55g
Sugars: 
3g
Dietary fibre: 
4.5g
Sodium: 
276mg
Calcium: 
105mg
Iron: 
2mg

Instructions

Instructions and steps: 

Step 1 Cook farfalle according to packet directions. Drain, reserving a little of the cooking water to moisten pasta, if necessary.

Step 2 Meanwhile, spray a large frying pan with oil. Cook fish over high heat for 2–3 minutes on each side, until almost cooked through.

Step 3 Pour over lemon juice. Simmer for a few minutes, to reduce slightly. Add zest, capers and olives and heat through. Serve fish, topped with lemon mixture and parsley, with pasta and green beans.

Variations

Replace the fish with cooked, shredded chicken, and add steamed broccoli florets and crumbled blue cheese or grilled haloumi.

About this recipe

Recipe by: 
Sally Parker
First published: May 2010
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