Fish Bruschetta

Difficulty | Serves 6 | Book 5

Fish Bruschetta Recipe

6 medium tomatoes
½ Spanish onion finely diced
3 cloves fresh garlic finely chopped
3 tablespoons fresh basil leaves chopped
2 teaspoons virgin olive oil
2 teaspoons salt-reduced vegetable stock powder
pepper
6 x 125g boneless fish fillets
2 tablespoons ground Moroccan seasoning
cooking spray

Per serve
FatTotal2.6
Saturated0.4g
Fibre2.1g
Protein23.2g
Carbs4.4g
Sugar3.1g
Sodium363mg
Kilojoules566 (cals 135)
GI RatingHIGH

Method

  1. Score or cut a small cross at the bottom of each tomato. Drop tomatoes into a large saucepan that is ¾ filled with boiling water and boil for 1 minute.
  2. Remove and cool under cold water, peel skin from tomatoes. Cut tomatoes in half then using your hands squeeze as much juice and seeds out as possible.
  3. Chop tomato flesh then place into a large mixing bowl. Add onion, garlic, basil, oil, stock powder and pepper to taste into bowl, combine well.
  4. Coat each piece of fish with about 1 teaspoon of Moroccan seasoning, then pan fry in a non-stick frypan that has been generously coated with cooking spray for 3-4 minutes.
  5. Before turning recoat fish with cooking spray then carefully turn and cook another 3-4 minutes or until fish is cooked through.
  6. Spread one sixth of tomato mix over each piece of fish. If you want the topping served hot either microwave or place into a small saucepan and heat before pouring over fish. Suitable to be frozen.

Dietitian's tip

Salt-reduced vegetable stock provides loads of taste. Too much salt in your eating plan can lead to high blood pressure, heart disease and strokes.

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