Lemon Myrtle Fish with Nutty Wild Rice by Dr Sue Shepherd

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Serves

4

Deliciously healthy and perfect for entertaining friends or a family meal!

Ingredients

  • 1 teaspoon dried lemon myrtle
  • ½ cup coriander, chopped
  • 1 garlic clove, crushed
  • 3 teaspoons olive oil
  • 1 tablespoon hot water
  • 600g white fish fillets (e.g. barramundi), cut into 5 cm pieces
  • 200 g wild rice
  • 1 tablespoon peanut oil
  • 2cloves garlic, extra
  • 3 stalks (270 g) celery, cut on the diagonal into 3 mm thick slices
  • 2 stalks spring onion (40 g), green part only, cut on the diagonal into 3 cm long slices
  • 35 g slivered almonds, toasted
  • 1 tablespoon shredded coconut

Method

  1. In a large bowl combine the lemon myrtle, coriander, garlic, oil and water. Place the fish pieces in a bowl, toss in the marinade, then cover and refrigerate for 1–2 hours.
  2. Cook the wild rice according to packet instructions until tender. Drain and set aside.
  3. Preheat oven to 180°C/160°C fan-forced.
  4. Remove the fish from the fridge. Place the fish pieces and marinade on a baking tray and cover with foil. Bake for 15–20 minutes, or until cooked.
  5. While the fish is cooking, heat the peanut oil in a medium saucepan over medium to low heat. Sauté the extra garlic, celery and spring onions until the celery is softened and golden brown. Add the wild rice, toasted almonds and coconut. Stir through until well combined. Season to taste. Divide among 4 plates and top with the cooked fish pieces.

RECIPE NOTES

Tip: This recipe is not high in carbohydrate so add low GI gluten-free carbohydrate

foods if required.

Toddler Friendly: Whole nuts are not suitable for children under 5 years due to choking risk

Nutritional Analysis

Per serve: energy 1886 kJ (449 Cal), protein 46.5 g, fat 29.1 g, saturated fat 2.4 g, carbohydrate 29.1 g, sugars 2.3 g, fibre 5.2 g, sodium 183 mg, GI low

WGF DiabetesRecipe taken from Wheat and Gluten Free Diabetes by Dr Sue Shepherd.

Click here to find out how to purchase this book

Click here to read Sue’s blog

Click here to read Sue’s article on Coeliac Disease, Diabetes and the Gluten-Free Diet

 

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.