Monday, July 4, 2011

Week 78 Day 1

Angelfish with green beans
Serves 4 : Very easy : Takes a little longer
4 angelfish fillets
Black pepper

400gm green beans
½ cup dried yellow split peas
500gm mashing potatoes
10gm butter

2 Tblsp lemon juice
½ tsp crushed garlic
1 Tblsp olive oil

4 tsp Hellmann’s low fat mayo
Chopped parsley

Start the split peas in cold, unsalted water.
Simmer for 30 – 40 minutes until soft.
Drain and keep warm.

Cook the potatoes in lightly salted water (start in cold water*).
Drain well and mash with the butter.
Keep warm.

Steam the beans for 10 minutes.
Drain and dress with the lemon juice, garlic and olive oil.
Keep warm.

Spray a large frying pan with non-stick cooking spray.
Dry fry the fish, presentation side down, for 5 minutes.
Turn and continue cooking for another 5 minutes, or until the fish flakes easily.
Do not overcook or the fish will be dry.

Serve the angelfish with the mash, beans and split peas.
Garnish with low fat mayo and chopped parsley.

*Always start potatoes and pulses in cold water. Hot water will cook the outside of potatoes to a mush before the inside is done; pulses will stay hard and tough if the cooking water is started hot or salted.

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