Grilled fish with ginger oil
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4
| Prep | 20 min | |
| Cook | 15 min |
- Olive oil spray, 1 spray(s), light
- White fish, any type, raw, 600 g, skin removed and pin-boned
- Asparagus, 2 bunch(es), trimmed
- Sugar snap peas, 350 g, trimmed
- Snowpeas, 350 g, trimmed
- Soy sauce, salt-reduced, 2 tablespoon(s)
- Spring onion, 2 medium onion(s), white and green parts thinly sliced
- Sunflower oil, 1 tablespoon(s)
- Ginger, fresh, 1 tablespoon(s), finely chopped
- Garlic, 1 clove(s), crushed
Method
Preheat the oven grill to high. Lightly spray a large non-stick baking tray with a 1 cm lip with olive oil.
Add the fish to the prepared tray, then add the asparagus, sugar snaps and snowpeas. Lightly spray with olive oil and season with freshly ground black pepper. Cook under the grill, turning the vegetables once, for 10 to 12 minutes or until the fish is cooked and lightly golden. (Don't turn the fish - it's too delicate and will break.) Remove the tray from the grill and sprinkle the soy sauce and spring onion over the fish.
Shortly before the fish is ready, make the ginger oil. Heat the sunflower oil in a small saucepan over medium heat until almost smoking. Remove the pan from the heat and add the ginger and garlic straight away, shaking gently to combine. Immediately pour evenly over the hot fish and serve.
Nutrition facts per serve
Makes 4 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1.5 |
| Bread & Cereals | 0 |
| Vegetables | 3 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 299 |
| Protein | 37.9 g |
| Total fat | 11 g |
| - Saturated fat | 2 g |
| Total carbohydrates | 10.1 g |
| - Total sugars | 7.1 g |
| Fibre | 5.2 g |
| Sodium | 491 mg |
Looking for healthy, comforting meals this winter?
Get a free 3-part winter recipe series