Tuesday 8 March 2011

Morwong dinner

As I mentioned in my previous entry I went spearfishing and caught two red morwongs. I am not a fan of bones so even though the fish wasn't more than 30-40 cm I decided to do a boneless fillet. I did an old favorite with walnut batter and a cold yogurt based sauce.

This meal is a bit more energy dense than I normally would recommend but the quality is good so as long as it fits in with you daily calorie intake it should be a great friday weekend meal.

Red morwong with potato, carrot and yogurt dressing (2 Serv)
(679 calories, 55g protein, 48g carbs, 30g fat)

4 boneless filleets (400g)
1 Tbsp wheat flour
50 g walnuts (ground)
1 eggs
Salt, Lemon pepper
4 tsp olive oil

250 g potato
200 g baby carrots

200 ml natural low fat yogurt
2 Tbsp gurkin-relish
1 Tbsp wholegrain mustard
salt, pepper

Boil the potato and carrots in plenty of salted water. Make the yogurt-dressing by combining all the ingredients and season after taste. When the potato got about 10 minutes to go use a non-stick fry pan and add the olive oil. Use a paper towel to dry the fish before giving it a light sprinkle of wheat flour and season with lemon pepper and salt. Brush of all excess.

The just before putting the fish into the pan dip it a lightly whipped egg then in the ground up walnuts. Cook on medium heat for about 3-4 minutes each side until golden brown.

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