Copyright John Paul Urizar
www.johnpaulurizar.com.au
Escabeche is a dish of fish or meat that has been cooked then marinated.
This dish is perfectly light and sufficient to serve as an entree or as a main dish accompanied with a large green salad and wholegrain carbohydrate. It's even better the next day if you want to take some pressure off you on the day of your dinner party.
Heat the chilli, bay leaf coriander seeds, vinegar and verjuice together in a pan until hot. Set aside.
Brush the whiting with a little olive oil and pan-fry for 2 - 3 minutes each side, depending on their size. Place the fillets in a baking dish in a single layer with the sliced onion and pour over the marinade - leave to cool and serve at room temperature.
Note: The red layer of the Spanish onion contains a powerful phytonutrient called anthocyanin.
Makes 4 servings
| Prep Time: | 30 mins |
| Cooking Time: | 10 mins |
| Ready in: | 40 mins |
Suitable for: |
|
| Dinner, Entree | |
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| Nutritional Information - Per Serve | |
| Kj | 640 kj |
| Calories | 153 kcal |
| Fat | 5.4 g |
| Saturated Fat | 0.9 g |
| Total Carbohydrate | 0.8 g |
| Total Protein | 25 g |
| Fibre | 0.2 g |
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