Florentine Red Sweet Fish
Gabriel Tak-Kiu PUN, accredited Practising Dietitian (Australia) and Dietitian of Hong Kong Dietitians Association, said, "Red and yellow peppers are not only rich in antioxidant, but also in vitamin C which the content is about 2 times of that in an orange. The sauce made with bell peppers and dried tomato is naturally sweet, so no sugar is needed."
Ingredients: (To Serve 2)
| Halibut steak | 8 oz (approx. 230g) |
| Spinach, sectioned | 8 oz (approx. 230g) |
| Baby asparagus | 2 pieces |
Seasonings:
| Red pepper | 2 oz (approx. 60g) |
| Yellow pepper | 1 oz (approx. 30g) |
| Skimmed milk | 2 tablespoons |
| Dried tomato | 1/2 oz (approx. 15g) |
| Cornstarch | Some |
| Olive oil | 1/2 teaspoon |
| Salt | 1/4 teaspoon |
| Garlic slices | 1/2 oz (approx. 15g) |
| Parsley | Small amount |
Cooking Method:
| 1. | Preheat the oven to 180℃. Slice the red and yellow peppers and bake them for 4-5 minutes. Peel the peppers and set aside. |
| 2. | Place the skimmed milk, dried tomatoes and the baked peppers in a blender and blend into a sweet and refreshing sauce with sour flavour. Set aside. |
| 3. | Coat the halibut steak with corn starch and season it with 1/8 teaspoon of salt. |
| 4. | Heat a fry pan and then film it with olive oil. Pan fry the halibut steak for 8 minutes. Set aside. |
| 5. | Cook the spinach and baby asparagus in boiling water. Set aside. |
| 6. | Stir-fry the spinach with garlic slices and 1/8 teaspoon of salt. Place onto a plate. |
| 7. | To serve, piled up the spinach on a plate. Place the halibut steak on the spinach. Add the sauce to the dish and decorate it with the baby asparagus. |
Per serving:
| Energy (kcal) | 189 |
| Carbohydrate (g) | 14 |
| Protein (g) | 27 |
| Fat (g) | 3 |
| Sugar (g) | 5 |
| Sodium (mg) | 484 |
The energy and nutrient content are estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Minimal Gourmet.
Extract from CookSmart, Issue 22