Free Healthy Recipe - Baked Jewfish with Eggplant, Capsicum & Lima Beans

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Wheat Free

Here we use the same ingredients used in the linguine dish but add some fibre rich lima beans (otherwise known as butter beans) and top it with a piece of seared jewfish.

¼ cup olive oil
2 medium eggplant, cut into cubes approx 3cm wide
2 red capsicum cut into strips
3 large vine ripened tomatoes, diced
4 cloves garlic, crushed
1 can lima beans, drained
4 fillets jewfish

Heat the oil in a baking tray until hot. Remove from the oven and add the eggplant, tomato, capsicum, chili and garlic. Toss through so the olive oil is covering all the vegetables and return to the oven to cook for 10 minutes.

While the veggies are cooking, brush the jewfish with a little olive oil and lemon juice and sear each side in a non stick pan for 1 - 2 minutes each side.
Remove the veggies from the oven, add the lima beans and gently toss through. Lay the fish on a separate tray lined with baking paper and cook for a further 10 minutes.
Serve with steamed greens.

Note: The seals at Sydney aquarium are fed white fish when they have to lose weight and red fish to gain it. While we need the great fats found in oily fish if you do want to lose a few kg try more cuts of white fish like, jewfish, dory, snapper and gemfish.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 25 mins
Ready in: 35 mins

Suitable for:
See also:
Linguine with Eggplant & Capsicum
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Nutritional Information - Per Serve
Kj 1461 kj
Calories 349 kcal
Fat 16.6 g
Saturated Fat 2.1 g
Total Carbohydrate 9 g
Total Protein 35.7 g
Fibre 6.4 g

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