Grilled Fish with Creamy Lemon & Basil Sauce

Grilled Fish with Creamy Lemon & Basil Sauce

This is a great flavoured dinner recipe which combines lemon, basil and garlic. Because it's easy to prepare, it's a great way to get fish into your weekly diet.

CAL P/SERVE
557
kJ P/SERVE
2330
FAT P/SERVE
16.0g
CARBS P/SERVE
36.6g
PROTEIN P/SERVE
59.1g
SUGAR P/SERVE
21.0g
SODIUM P/SERVE
580g
FAT
%
3%
ENERGY RDI%
26.7%

We've used barramundi fillets in this recipe, but you can use any firm white fish you like, but try and keep the skin on. We grilled the fish initially but finished it off in the oven to keep the fish succulent.

Ingredients

  • 2 x 150g Firm White Fish Fillets, (Barramundi or Snapper)
  • 12 Cherry Tomatoes
  • 12 Basil Leaves or 1 tsp. Basil Paste
  • 1 tbsp. Olive Oil
  • 1 Cup Light n Creamy Evaporative Milk
  • Juice of 1 Lemon
  • 3 large cloves garlic, unpeeled

Puree

  • 1 can white beans (cannelloni), drained and rinsed
  • 1 large clove garlic, crushed
  • 1 tbsp. lemon juice
  • 1 tbsp. Low Fat Natural Yoghurt
  • S&P to taste
  • 1 tsp. cornflour mixed with 2 tbsp. cold water in a cup

Method

  1. Preheat Oven 200C (400F).
  2. Line a baking dish or tray with baking paper and place cherry tomatoes and unpeeled garlic cloves.  Drizzle a tsp. olive oil over and bake for 20-30 mins until cooked. Take out and set aside.
  3. Meanwhile place rinsed white beans in a processer with an extra clove garlic, sour cream, lemon and season with S&P.  Blend until smooth.  Taste, add more lemon or garlic to taste. Once you are happy with it place in a small bowl and set aside.
  4. Heat a non-stick frypan, add olive oil and cook fish on 1 side for 2 minutes then turn and grill for 1 more minute.  Then place on a tray lined with baking paper, cover with foil and bake in oven for 10-15 minutes depending on the thickness of fish.
  5. While fish is cooking take your baked tomatoes and garlic out of oven.  Place half the tomatoes in a blender (or you can use stick processer) with lemon juice, basil leaves, milk. Peel skin off garlic, squeeze with other ingredients. Now blend until all smooth. Taste; add more lemon if needed and season with S&P.   Place in a small pot and heat on stove on low.  Once warmed, add cornflour mixture and stir, this should thicken.  If you like a thin sauce then omit the cornflour step.
  6. Check to see if fish is cooked. Take out of oven.
  7. Set up 2 plates, divide Puree onto plates.  If you want you can warm this first in microwave. Place Fish on top then drizzle sauce over and place remaining cooked cherry tomatoes.
  8. Serve with a little side salad or steamed vegetables.

Nutrition Table

Servings: 2 Serving size:527g
Average Serve Average 100g
Energy 2330 kJ 443 kJ
  557 Cal 106 Cal
Protein 59.1 g 11.2 g
Fat, total 16.0 g 3.0 g
- Saturated 5.2 g 1.0 g
Carbohydrate 36.6 g 7.0 g
- Sugars 21.0 g 4.0 g
Sodium 580 mg 110 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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