Low Fat Fish Recipe
100 Low Fat Fish and Shellfish Recipes: The Complete Book of Food Counts Cookbook Series
One of six titles in Corinne T. Netzer's new The Complete Book of Food Counts Cookbook Series, 100 Low Fat Fish and Shellfish Recipes takes its inspiration from Corinne Netzer's biggest bestseller, The Complete Book of Food Counts, by featuring healthy and delicious recipes complete with full nutritional breakdowns on calories, fat, sodium, cholesterol, protein, and carbohydrates. From Soup of Mussels with Shallots and Wine to main courses like Swordfish and Baby Eggplant En Brochette--this book has it all, and it's all good for you too! So if you want to eat well for both body and soul, get the cookbook that "counts."
Recipe for Thai spring rolls
To make these spring rolls for bento boxes, buy the largest size spring roll wrappers you can get, and then divide them into four quarters. Make sure that all the ingredients are finely chopped, and trim the noodles to a shorter length. You can substitute chicken or pork mince for the turkey mince used here.
Thai Spring Rolls
Packet of 15cm/6 inch square spring roll wrappers
50g cellophane/harusame noodles
250g minced turkey
2 minced garlic cloves
1/2 tsp minced ginger
4 spring onions, finely chopped
2 red chillies
1 tbsp soy sauce
1 tbsp fish sauce
1 tsp sugar
1 small carrot, grated
1 tbsp coriander leaves, finely chopped
1 tbsp mint leaves, finely chopped
Oil for deep frying
Sweet chilli dipping sauce
Put the noodles in boiling water to soak for 10 minutes, then rinse under cold water, drain thoroughly and cut into 5cm lengths to make them easier to eat.
Heat the oil in a wok and fry the turkey mince on a medium heat, until the mince is separated and cooked through. Then add the garlic, ginger and spring onions and cook until the mince is slightly browned. Be careful not to burn the garlic as it will turn bitter.
Now add the noodles, soy sauce, fish sauce and sugar and mix well, adding pepper to taste. Turn the heat low and stir until the sugar is dissolved.
Put the carrots, beansprouts, coriander and mint into the pan, stir and take off the heat.
Now to wrap your spring rolls. Place your spring roll wrapper diagonally on the work surface and fill the corner nearest to you with a tablespoon of mixture. Pull the corner up over the top and then roll twice – you should now be roughly to the centre of the wrapper. Fold the two corners into the middle and then continue to roll it up, sealing the end with water – this is vital or your roll will pop open when you fry it.
The frying method is the same for Chinese spring rolls – you can use a deep fat fryer at 170 degrees centigrade to cook your spring rolls, or heat them in a pan of hot oil. To test the oil is hot enough, add a spring roll – if it sizzles and the oil bubbles around it vigorously, you have it right. Cook on each side for a couple of minutes, then drain. If your rolls go dark brown too quickly, turn your heat down.
To serve, arrange on a plate with a dish of sweet chilli dipping sauce.
Originally printed in NEO 032
Pan-fried White Fish Fillet with Mashed Potato and Chunky Tomato Sauce (original recipe)
A. Fish fillet
1. White fish fillets
3. Black pepper
4. Olive oil
B. Mashed potato
2. Onion (chopped finely)
3. Celery (chopped finely)
4. Low-fat milk
5. Pinch of salt
C. Chunky tomato sauce
1. Tomatoes (cubed)
2. Onion (chopped finely)
3. Fresh red chilli (chopped finely)
4. Tomato puree or tomato sauce
5. Dried herbs & spices - oregano, basil, piri-piri
6. Pinch of salt
7. Black pepper
8. Olive oil
1. Boil potatoes until soft (at least 20 minutes). Put aside to cool.
2. Season fish fillets with salt & black pepper. Pan-fry until cooked. Remove from pan & set aside.
3. Add more olive oil to the pan. When pan is hot, add onions & fry until fragrant. Then, add chilli & fry until fragrant. Add tomatoes. Stir constantly to avoid ingredients sticking to pan.
4. When tomato has become soft, add the remaining ingredients & let simmer until well combined & you have achieved the desired consistency. Water must be added little by little to avoid sauce becoming too thin.
5. Peel potatoes & mash in bowl with a fork. Add onion & celery, pinch of salt & mix well. Add milk slowly, little by little, until you have achieved the desired texture & consistency. Remove pan from stove & set aside.
6. Spoon mashed potato onto plate. Arrange fish fillet pieces on top. Ladle chunky tomato sauce over the fish. Leafy lettuce was added as the base in this photo.
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