Peppered Fish With Lemon and Basil



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This is a fantastically healthy meal with a real peppery kick balanced by sweet basil and capsicums. Serve with ciabatta or focaccia.

Preparation time 10 minutes
Cooking time 10 minutes
Serves 4

2 tablespoons vegetable oil
1 onion, finely chopped
2 red capsicums, deseeded and thinly sliced
2 yellow capsicums, deseeded and thinly sliced
175 g sugar snap peas
500 g firm white fish fillet, skinned and cut into 4 cm chunks
1 lemon, zest grated and juiced
2 teaspoons mixed peppercorns, coarsely crushed
11/4 cups (200 g) frozen peas, thawed
11/4 cups (85 g) bean sprouts
15 g fresh basil, finely shredded

1 Heat a wok or large frying pan over a high heat and add 1 tablespoon of the oil. Add the onion and stir-fry for 1 minute. Stir in the capsicums and sugar snap peas and continue stir-frying for 3-5 minutes until the vegetables are tender but still crisp. Transfer the vegetables to a plate using a slotted spoon and keep them in a warm place.

2 Add the remaining oil to the wok and heat, then add the fish and stir-fry over a gentle heat for about 4 minutes, carefully turning the chunks so as not to break them up, until the fish is cooked through and flakes easily when tested with the point of a knife.

3 Add the lemon zest, lemon juice and crushed peppercorns to the wok. Return the stir-fried vegetables to the wok together with the peas and bean sprouts. Heat through, stirring, for 2-3 minutes. Scatter the basil over the top and serve at once.

Each serving provides
32.5 g protein
10.5 g fat of which 1.5 g saturates
13.5 g carbohydrate
7 g fibre
185 mg sodium
1236 kilojoules (295 Calories)
From Healthly One-Dish Cooking
 
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