Lemon-Oregano Grilled Flathead with Parsley Rice
The fish portion is larger than the standard 115 g serving because flathead and other white-fleshed fish are relatively low in Calories.
1 tablespoon extra virgin olive oil
2 tablespoons lemon juice, plus wedges to serve
2 teaspoons grated lemon peel
1 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups cooked brown rice
1/4 cup chopped fresh parsley
Ingredients
4 flathead fillets (180 g each)1 tablespoon extra virgin olive oil
2 tablespoons lemon juice, plus wedges to serve
2 teaspoons grated lemon peel
1 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups cooked brown rice
1/4 cup chopped fresh parsley
Method
1. Combine the flathead, oil, lemon juice, lemon peel, oregano, salt and pepper in a large bowl. Turn the fish to coat and let stand for 10 minutes.
2. Heat a ridged grill pan coated with cooking spray over medium-high heat. Remove the flathead from the marinade and sprinkle with additional salt and pepper. Place the flathead on the grill pan and cook for abour 4 minutes or until the fish flakes easily with a fork. (Cook the fish in 2 batches if necessary.) Transfer to a serving plate.
3. Meanwhile, stir the parsley through the rice. Divide the rice among 4 plates and serve with 1 fillet apiece.
Notes
Calories 375, Kilojoules 1,575, Total Fat 7.5 g, Saturated Fat 1.5 g, Sodium 443 mg, Carbohydrate 34 g, Dietary Fibre 2 g, Protein 41 g
- Source:
- Prevention
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