Ge din­ner t th tabl i les tha 30 minute

Healthy Food Guide (Australia) - - RECIPES -

Grilled piri-piri fish with warm rice salad

Serves 4 Cost per serve $2.70 Time to make 25 min

gluten free dairy free 2 gar­lic cloves, crushed 2 tea­spoons le­mon zest 2 ta­ble­spoons le­mon juice ½ tea­spoon chilli flakes 4 x 150g firm white

fish fil­lets 1 large zuc­chini, halved,

thinly sliced 200g snow peas,

thinly sliced 150g oil-free, store-bought roasted cap­sicum, chopped 3 cups cooked bas­mati rice 2 ta­ble­spoons chopped

flat-leaf pars­ley Le­mon wedges,

to serve 1 Com­bine half of the gar­lic and half of the le­mon zest with le­mon juice, 2 tea­spoons of olive oil and chilli fl akes in a large shal­low glass dish. Add the white fish fil­lets; then stir to coat. 2 Spray a large grill pan or fry­ing pan with olive oil. Set pan over high heat, add the white fish fil­lets and grill for 2–3 min­utes per side, or un­til cooked to your lik­ing. 3 Mean­while, spray a large fry­ing pan or a wok with olive oil. Add the re­main­ing gar­lic and le­mon zest to pan with sliced zuc­chini and snow peas. Cook, stir­ring, for 2 min­utes, or un­til veg­eta­bles are al­most ten­der yet crisp. Add the red cap­sicum and rice. Cook for 2 more min­utes, or un­til the rice salad is heated through. 4 Stir pars­ley into the salad and sea­son with cracked black pep­per. Di­vide salad among 4 serv­ing plates and top with fish. Serve with le­mon wedges. Tip To boost flavour, leave fish to mar­i­nate for 30 min­utes.

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