Copyright John Paul Urizar
www.johnpaulurizar.com.au
There's no need to add salt to this anchovy infused dish. Here's a meal that takes minutes yet bursts with flavour. With water stirred through the oil, this reduced kilojoule meal is excellent for anyone trying to lose some weight.
Heat the olive oil in a pan. Blot the anchovies of excess oil and add them to the oil with the garlic stirring until the anchovies have melted through the oil. Add the water and beat it into the oil to make a thin sauce.
Use a little of the sauce to brush over the dory fillets.
Place the fish on a non-stick baking tray and grill for about 6 minutes until cooked through.
Steam the broccolini for 3 - 4 minutes until tender. Reheat the sauce and add the capers.
Serve the fish over the broccolini with sauce poured over.
Note: For a healthy diet it's not necessary to restrict salt altogether, you should just reduce it. Eliminating majority packaged foods is a better way to reduce salt than not adding it to any cooking.
Makes 4 servings
| Prep Time: | 10 mins |
| Cooking Time: | 10 mins |
| Ready in: | 20 mins |
Suitable for: |
|
| Dinner | |
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| Nutritional Information - Per Serve | |
| Kj | 1106 kj |
| Calories | 264 kcal |
| Fat | 9.3 g |
| Saturated Fat | 1.6 g |
| Total Carbohydrate | 1.2 g |
| Total Protein | 42 g |
| Fibre | 3.2 g |
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