Coconut fish with tomato and lime chutney
Serves:
4
Time to make:
5 mins
Total cost:
$15.60 / $3.90 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
Diabetes-friendly
Gluten-free (or can be made gluten-free*)
High fibre
Low fat
Low sodium
Instructions
Instructions and steps:
Step 1 Cut fish in bite-sized pieces. Place in a non-metallic dish with juice from 2 limes, coconut milk, Tabasco, Worcestershire sauce and salt. Leave for 25 minutes.
Step 2 To make chutney, dice tomatoes, onion and capsicum. Mix together with juice from the remaining lime.
Step 3 Toast pita breads. Arrange crispy lettuce on serving plates with pita breads, bowls of fish and chutney. Garnish with coriander.
Variations
Make it gluten-free: Use gluten-free varieties of sauces and bread.
About this Recipe
Photography: Carolyn Robertson
First Published:
October 2010
Rating:
No votes yet
Add your comment
- Log in or register to post comments
- Create a new MyHFG account
- Already a MyHFG member? Log in!
Full ingredient list:
- 450g white fish fillets – gurnard or white fish of your choice
- 3 limes, juice
- 3/4 cup reduced-fat coconut milk
- few drops each Tabasco and Worcestershire sauce
- pinch of salt
- 4 medium tomatoes
- 1 onion
- 1 green capsicum
- 2 cups lettuce
- 4 large wholemeal pita breads
Nutritional information (per serve)
Energy:
1680kJ
Calories:
402cal
Protein:
34g
Fat:
8g
- saturated:
6g
Carbohydrates:
50g
- sugars:
9g
Dietary Fibre:
6g
Sodium:
460mg
Calcium:
80mg
Iron:
3mg
Nutrition information is given per serve
*NS: not specified
