Free Healthy Recipe - Baked Yellowtail Kingfish and Mushrooms

Dairy free, Low carbohydrate, Low GI, Low sugar

This is a modified recipe from Stephen Hodges (ex-Pier) that was in the paper. I've substituted the butter for the healthier olive oil but it still works. Use a mild-flavoured olive oil.

Ingredients

¼ cup olive oil

400 grams mixed mushrooms, chopped (brown, shiitake, oyster, button)

4 yellowtail kingfish fillets

1 cup fish stock

2 cloves garlic crushed

½ bunch flat leaf parsley

pinch sea salt

cracked black pepper

Method

Pre-heat the oven to 200C. Heat the oil in a pan and add garlic and mushrooms. Cook over a medium heat for about 4 minutes. Add the stock and the seasoning and simmer for a further 4 minutes. Set aside.

Brush the kingfish fillets with olive oil and in a non-stick pan sear the fish (skin side first) for 1 minute. Turn it over and sear the other side for 30 seconds. Transfer the fish to a baking tray and place in the oven for 3 - 4 minutes.

While the fish is in the oven reheat the mushrooms and add the parsley.
Serve the fish on top of a bed of mushrooms and accompany the dish with some lightly steamed English spinach.

Makes 4 servings

Prep Time:	12 mins
Cooking Time:	5 mins
Ready in:	17 mins
Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj	1292 kj
Calories	309 kcal
Fat	17.9 g
Saturated Fat	3.2 g
Total Carbohydrate	1.7 g
Total Protein	33.8 g
Fibre	2.9 g

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