Articles & Recipes
Dhufish with cucumber sauce
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1 tabsp chopped fresh or 1 tsp dried dill
1 tabsp lime or lemon juice (20ml)
Freshly ground black pepper
2 crushed cloves garlic (6grams)
2 tsp mono/polyunsaturated oil (10ml)
500grams Dhufish or white flesh fish
1/2 cup chopped cucumber (85grams)
1/2 cup non fat yoghurt (125ml)
2 tabsp finely chopped chives (20grams)
Method
* Make a paste of dill, lime juice, black pepper, garlic and oil.
* Rub into fillets of fish and leave for a 1/2 hour or more.
* Pan fry in a non-stick pan or grill until a fork easily pierces the flesh.
* Mix cucumber, yoghurt, chives and black pepper together to form a sauce.
* Heat sauce in a microwave for 1 to 2 minutes or until warmed through.
* Place fish on plate and pour over sauce.
* Serve with a squeeze of fresh lime juice and a sprig of dill.
Serves : 4
Nutrients per Serve :
KJ 781, Calories 186, Carbohydrates(grams) 5, Fat(grams) 7
Note
Gluten Free, Egg Free
Tips
Fish is low in fat (especially saturated fat) and rich in Omega 3 fatty acids. This is recommend in cholesterol and cancer prevention.