Free Healthy Recipe - Grilled Flathead with Brussels Sprouts, Anchovy and Flaked Almonds

Dairy free, Low carbohydrate, Low fat, Wheat Free

Copyright John Paul Urizar

Here's a dish you can make in less than 20 minutes that looks as good as anything you'd find in a restaurant. The array of flavours in the sprouts means you need to nothing more to the fish than simply pan frying it - but don't forget to add pepper at the end (see note).

400 grams Brussels sprouts, peeled and trimmed
2 tbsp tea oil
6 anchovy fillets drained of oil and mashed
½ lemon juiced
1 tbsp thyme
1 tsp lemon zest
2 tbsp almond slivers, dry roasted
700 grams flathead fillets

Steam the Brussel sprouts for approx 4 minutes until just tender. Dry roast the almond slivers until golden. Heat the tea oil gently in a pan and add the anchovy. Toss through the sprouts to ensure they are covered in the anchovy oil, drizzle with lemon juice, thyme and lemon zest.

Heat a little oil in a non stick pan and pan fry the fish for 3 minutes each side.
Serve the fish over the sprouts topped with slivered almonds and black pepper.

Note: Black pepper is one of the 3 components used in Ayurvedic medicine. It's believed to help enhance the bioavailability of other nutrients - so the next time the waiter asks if you want pepper, say yes.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 15 mins
Ready in: 20 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1404 kj
Calories 336 kcal
Fat 15.7 g
Saturated Fat 2.1 g
Total Carbohydrate 2.7 g
Total Protein 43.4 g
Fibre 4.2 g

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