Salt & Pepper Flathead Tails

Salt & Pepper Flathead Tails

This recipe combines the light taste of the flathead fish with the clean taste of the beetroot salad & sweetness of sweet chilli sauce.

CAL P/SERVE
171
kJ P/SERVE
714
FAT P/SERVE
5.8g
CARBS P/SERVE
9.2g
PROTEIN P/SERVE
18.5g
SUGAR P/SERVE
4.5g
SODIUM P/SERVE
1030g
FAT
%
2.6%
ENERGY RDI%
8.2%

Flathead tails are delicious as a lunch or dinner meal, are quick to cook and require little preparation bought as tails.

The total calories per serve of this recipe represent less than 10% of the recommended daily energy intake of an average person, so if you're trying to lose weight, this dish is perfect.

Ingredients

  • 250g flathead tails
  • 5g salt
  • 5 g cracked pepper
  • 10g flour
  • 5g olive oil
  • 20g salad mix
  • 70g fresh beetroot (approx one small beetroot), peeled and grated
  • 30g carrot, finely sliced
  • 40g capsicum, finely sliced
  • 10g sweet chilli sauce
  • 5g lemon juice

Method

  1. Place flathead tails in plastic bag, add salt, pepper and flour and shake to coat flathead.
  2. Place salad mix on two plate and top with beetroot, carrot and capsicum.
  3. Place medium frying pan over medium heat. Place in olive oil. Add flathead tails and cook 2 minutes each side until cooked through.
  4. Place on top of salad mix.
  5. Mix sweet chilli sauce and lemon juice together and drizzle over fish and salad.
  6. Serve immediately.

Nutrition Table

Servings: 2 Serving size:220g
Average Serve Average 100g
Energy 714 kJ 324 kJ
  171 Cal 77 Cal
Protein 18.5 g 8.4 g
Fat, total 5.8 g 2.6 g
- Saturated 1.2 g 0.6 g
Carbohydrate 9.2 g 4.2 g
- Sugars 4.5 g 2.0 g
Sodium 1030 mg 469 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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