Pan-fried snapper with parsley & feta salad

title="Pan-fried snapper with parsley & feta salad"
src="http://venice-fishing.com/wp-content/uploads/2018/12/Pan-fried-snapper-with-parsley-amp-feta-salad.jpg" srcset="https://img.taste.com.au/Br4zpKfP/w720-h480-cfill-q80/taste/2016/11/pan-fried-snapper-with-parsley-feta-salad-77855-1.jpeg 720w, https://img.taste.com.au/CnKwHTeo/w643-h428-cfill-q90/taste/2016/11/pan-fried-snapper-with-parsley-feta-salad-77855-1.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Pan-fried snapper with parsley & feta salad"
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(3) Rate it

• 0:20 Prep


• 0:07 Cook


• 
  4 Servings


• Capable cooks

Low GI main: Not only is this snapper dish low-GI, low in saturated fat and lower in sodium, it's also a good source of protein and calcium.

Featured in
Snapper recipes, Main recipes

Ingredients

• 1/3 cup (55g) raisins


• 2 tablespoons verjuice (see note) or boiling water


• 1 tablespoon chopped thyme leaves


• Zest and juice of 1/2 lemon


• 1 1/2 tablespoons extra virgin olive oil


• 4 x 180g red snapper fillets, pin-boned


• Olive oil spray


• 1/2 teaspoon honey


• 1 bunch flat-leaf parsley, leaves picked


• 1/4 cup (40g) toasted pine nuts


• 50g low-fat feta, crumbled

Method

• 
  
  
  Step 1
  
  
  
  
  Soak raisins in verjuice for 5 minutes until softened slightly. Drain, reserving liquid.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Meanwhile, combine thyme, zest and 2 teaspoons oil in a bowl. Season to taste and mix well to combine. Rub all over fish.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Heat a large frypan over medium heat and spray lightly with the olive oil spray. In batches if necessary, cook fish skin-side down, for 5 minutes or until golden. Turn the fish and cook for a further 2 minutes until cooked through. Transfer to a plate, cover loosely with foil and keep warm.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  Whisk lemon juice, honey, remaining oil and reserved raisin liquid together in a bowl. Season to taste, then add the parsley, pine nuts, crumbled feta and soaked raisins and toss to combine.
  
  
  


• 
  
  
  Step 5
  
  
  
  
  Serve the fish with the parsley salad.
  
  
  

• High protein


• Low carb


• Low kilojoule


• Lower gi

Nutrition

• 1641 kj

  Energy




• 19g

  Fat Total




• 4g

  Saturated Fat




• 1g

  Fibre




• 42g

  Protein




• 117mg

  Cholesterol




• 300.33mg

  Sodium




• 12g

  Carbs (sugar)




• 12g

  Carbs (total)

All nutrition values are per serve

Notes

Verjuice is available from gourmet food shops and delis.

• Author: Louise Pickford


• Image credit: Ian Wallace


• Publication: Taste.com.au

Source: taste.com.au