Grilled piri piri fish with warm rice salad

Serves: 4

Time to make: 25 mins , plus 30 mins marinating

Ingredients

2 cloves garlic, minced
2 teaspoons zest of lemon
2 tablespoons lemon juice
½ teaspoon dried red chilli flakes
2 teaspoons olive oil
4 x 150g firm white fish fillets
spray oil
2 large courgettezucchiniXszucchini, summer squashX, halved, thinly sliced
200g snow peas, thinly sliced
150g oil-free roasted red capsicum, drained, chopped
1 red capsicum, diced
3 cups cooked basmati rice
2 tablespoons chopped fresh parsley
freshly ground black pepper

Instructions

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1 Combine half the garlic, half the lemon zest, all the lemon juice, chilli flakes and olive oil in a shallow glass dish. Add fish and stir to coat. Cover and refrigerate for 30 minutes.

2 Spray a large chargrill pan or frying pan with oil and place over a high heat. Grill fish for 2-3 minutes each side or until cooked to your liking.

3 Meanwhile, spray a large frying pan or wok with oil. Add remaining garlic and lemon zest, courgettes and snow peas. Cook, stirring for 2 minutes or until vegetables are almost tender-crisp. Add capsicum and rice. Cook for 2 more minutes or until rice is heated. Stir in parsley and season with pepper.

4 Serve fish on rice salad, garnished with lemon wedges if preferred.

Nutrition Info (per serve)

Calories 380 cal

Kilojoules 1590 kJ

Protein 37 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 35 g

Sugar 6 g

Dietary fibre 4 g

Sodium 130 mg

Calcium 80 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.