Free Healthy Recipe - Whiting Escabeche

Dairy free, Gluten free, Low carbohydrate, Wheat Free

Escabeche is a dish of fish or meat that has been cooked then marinated.
This dish is perfectly light and sufficient to serve as an entree or as a main dish accompanied with a large green salad and wholegrain carbohydrate. It's even better the next day if you want to take some pressure off you on the day of your dinner party.

Ingredients

1 small red chilli, finely chopped and deseeded

1 bay leaf

1 tbsp coriander seeds, lightly roasted and crushed

1 tbsp white balsamic vinegar

½ cup verjuice

500 grams whiting fillets

1 tbsp olive oil, to grill

½ Spanish onion finely sliced

Method

Heat the chilli, bay leaf coriander seeds, vinegar and verjuice together in a pan until hot. Set aside.

Brush the whiting with a little olive oil and pan-fry for 2 - 3 minutes each side, depending on their size. Place the fillets in a baking dish in a single layer with the sliced onion and pour over the marinade - leave to cool and serve at room temperature.

Note: The red layer of the Spanish onion contains a powerful phytonutrient called anthocyanin.

Makes 4 servings

Prep Time:	30 mins
Cooking Time:	10 mins
Ready in:	40 mins
Suitable for:
Dinner, Entree

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Nutritional Information - Per Serve
Kj	640 kj
Calories	153 kcal
Fat	5.4 g
Saturated Fat	0.9 g
Total Carbohydrate	0.8 g
Total Protein	25 g
Fibre	0.2 g

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