Dietitian for Launceston & North East Tasmania

Summerdale Medical Centre

Cnr Peel & Stanley Streets

Prospect Tasmania

summerdalemedical.com.au

Mowbray Medical

3/282 Invermay Road

Mowbray Tasmania

mowbraymedical.com.au

Accredited Nutritionist

Qualified Chef

Tel: 0419 838 674

Fax: +613 6301 9228

Email: admin@launcestondietitian.com.au

Scottsdale Doctors Surgery

2 Fosters Road

Scottsdale Tasmania

scottsdaledoctors.com.au

West Tamar Health

1 Windsor Drive 

Riverside Tasmania

westtamarhealth.com.au

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Sensational Swordfish

March 22, 2017

Here's a nice & easy recipe to try while we can still get the BBQ fired up in autumn. This one has a bit of a middle eastern feel to it with the cous cous and spices and it's really fresh with the lime. Cous cous is great way to add some grains into your diet, but it really needs to be paired with strong flavours to get the most out of it because it can be a bit bland on its own.

 

Ingredients

2 small swordfish steaks

½ capsicum finely sliced

4 pieces broccolini

1 bunch of mixed Asian greens

1 large carrot cut into strips

12 roughly chopped green beans

60ml Chinese light soy sauce

100g cous cous

½ tsp turmeric

1 tsp fennel seed

25g toasted pine nuts

olive oil

Salt & pepper

2 wedges of lime

 

Method

Prepare the cous cous by placing in a bowl before adding the turmeric and fennel. Then add 150ml of boiling water and cover with cling film, leave to stand for two minutes. When all of the liquid has absorbed add a generous dash of the olive oil and separate the grains with a fork.

Next add some oil to a hot wok and then, except for the greens, carefully place the prepared vegetables into the wok. Begin to stirfry until the veg starts to colour, add the soy and ½ cup water.

Season the swordfish with a squeeze of lime, salt & pepper. Cook on a hot grill or bbq until it feels firm and the flesh is cooked through.

Add the greens to the wok for just long enough to wilt before serving. Re-heat the cous cous in a microwave place in serving bowls, add the vegetables and sauce before arranging the swordfish on top and garnishing with lime.

 

 

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