Free Healthy Recipe - Jewfish cutlets with Walnut Pesto on Sweet Potato and Swede Mash
The Food CoachDairy free, Low GI, Low sugar, Wheat Free
This dish will work with any thick filleted fish. If jewfish (also known as Mulloway) is unavailable try gemfish, kingfish or mullet. The blend of sweet potato and swede works well as a base for fish cooked in walnut pesto. With the pesto pre-prepared, there's little to do in the kitchen so it makes a perfect dish to serve at a dinner party.
Method
Preheat oven to 180 degrees Celsius.
Peel the sweet potato and swede and cut into small cubes. Place the pieces in a steamer and steam for 25 minutes or until soft. While the vegetables are cooking wipe the fish with a damp paper towel and blot dry. Spread a tablespoon of walnut pesto over each cutlet and wrap them each separately in a sheet of baking foil leaving space in the parcel to steam cook. Bake for 15 - 20 minutes depending on the thickness of the cutlets.
Blend the sweet potato and swede together with the olive oil and cracked pepper.
Serve the mash under the fish with an accompanying green vegetable like brocollini or baby beans.
Note : Sweet potatoes are also known as kumera. They are not related to potatoes. They have a lower GI than potatoes and are rich in the antioxidant beta carotene.
Makes 4 servings
| Prep Time: |
10 mins |
| Cooking Time: |
25 mins |
| Ready in: |
35 mins |
Suitable for: |
| Dinner |
| Nutritional Information - Per Serve |
| Kj |
1624 kj |
| Calories |
388 kcal |
| Fat |
15.4 g |
| Saturated Fat |
1.8 g |
| Total Carbohydrate |
20 g |
| Total Protein |
38.1 g |
| Fibre |
4.2 g |
Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.