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Oven-steamed Cape whiting

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Recipe Ingredients

  • 1 lemon
  • 4 thyme sprigs
  • 4 ripe medium tomatoes
  • 2 tbsp packed fresh dill leaves, finely chopped
  • 2 tbsp extra-virgin olive oil
  • ¼ cup packed fresh flat-leaf parsley leaves, finely chopped
  • 1 cup quinoa, rinsed and drained
  • 4 pieces skinless Cape whiting (100g each)
  •  salt and freshly ground pepper
  • ½ English cucumber, finely chopped
  • 1 red apple, finely chopped
  • 1 tbsp capers, rinsed and drained

Recipe Directions

  1. Preheat oven to 200°C.
  2. With a vegetable peeler, remove 1 strip peel from lemon. Place in a food processor along with thyme sprigs and 3 tomatoes. Pulse until almost puréed. Pour mixture into a medium-mesh strainer set over a large bowl; let stand.
  3. Into a small bowl, from lemon, grate remaining peel and squeeze 3 tablespoons juice. Stir in dill, oil and half of parsley. Let stand.
  4. Cook quinoa as label instructs. Stir in remaining parsley.
  5. Place Cape whiting in a small baking pan; sprinkle with ⅛ teaspoon each salt and freshly ground black pepper. Fill pan with hot water to come one-third of the way up sides of fish. Roast for 10 to 12 minutes or until whiting just turns opaque throughout.
  6. Meanwhile, finely chop remaining tomato. Place in a medium bowl along with cucumber, apple, capers, lemon-oil mixture and ⅛ teaspoon each salt and pepper. Stir until well mixed. With a rubber spatula, press down tomato-thyme mixture in strainer to extract liquid. Divide liquid and quinoa among 4 plates. With a slotted spatula, remove fish from water; place on top of quinoa. Top with cucumber mixture.

Each Serving About 1 780kJ, 38g protein, 38g carbohydrate, 13g total fat (1g saturated), 6g fibre, 54mg cholesterol

Each Serving:


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