Fish Family friendly Main

Pan-fried snapper with parsley and feta salad

Name: Pan-fried snapper with parsley and feta salad
Prep time: 20 min
Cook time: 7 min
Total time: 27 min
Yield: 4
Ingredients: 1/3 cup (55g) raisins; 2 tablespoons verjuice (see note) or boiling water; 1 tablespoon chopped thyme leaves; Grated zest and juice of 1/2 lemon; 1 1/2 tablespoons extra virgin olive oil; 4 x 180g red snapper fillets, pin-boned; Olive oil spray; 1/2 teaspoon honey; 1 bunch flat-leaf parsley, leaves picked; 1/4 cup (40g) toasted pine nuts; 50g reduced fat fetta, crumbled

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20m

07m

Pan-fried snapper with parsley & feta salad

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by Louise Pickford

Food stylist and author

Oct 02, 2015

Low GI main: Not only is this snapper dish low-GI, low in saturated fat and lower in sodium, it's also a good source of protein and calcium.

1/3 cup (55g) raisins
2 tablespoons verjuice (see note) or boiling water
1 tablespoon chopped thyme leaves
Grated zest and juice of 1/2 lemon
1 1/2 tablespoons extra virgin olive oil
4 x 180g red snapper fillets, pin-boned
Olive oil spray
1/2 teaspoon honey
1 bunch flat-leaf parsley, leaves picked
1/4 cup (40g) toasted pine nuts
50g reduced fat fetta, crumbled

Method

1.

Soak raisins in verjuice for 5 minutes until softened slightly. Drain, reserving liquid.
2.

Meanwhile, combine thyme, zest and 2 teaspoons oil in a bowl. Season to taste and mix well to combine. Rub all over fish.
3.

Heat a large frypan over medium heat and spray lightly with the olive oil spray. In batches if necessary, cook fish skin-side down, for 5 minutes or until golden. Turn the fish and cook for a further 2 minutes until cooked through. Transfer to a plate, cover loosely with foil and keep warm.
4.

Whisk lemon juice, honey, remaining oil and reserved raisin liquid together in a bowl. Season to taste, then add the parsley, pine nuts, crumbled feta and soaked raisins and toss to combine.
5.

Serve the fish with the parsley salad.