Living with Cardiovascular Disease & Food

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https://www.heartfoundation.org.au/after-my-heart-attack/heart-attack-recovery/meals-and-food

https://www.heartfoundation.org.au/after-my-heart-attack/heart-attack-recovery/exercise-after-a-heart-attack

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Cardiovascular Health Recipe: Grilled peri-peri fish with warm rice salad

(taken from Healthyfoodguide).

 

Grilled piri-piri fish with warm rice salad

Ingredients

  • 2 garlic cloves, crushed
  • 2 teaspoons lemon zest
  • 2 tablespoons lemon juice
  • 1/2 teaspoon chilli flakes
  • 4 x 150g firm white fish fillets
  • 1 large zucchini, halved, thinly sliced
  • 200g snow peas, thinly sliced
  • 150g oil-free, store-bought roasted capsicum, chopped
  • 3 cups cooked basmati rice
  • 2 tablespoons chopped flat-leaf parsley
  • lemon wedges, to serve

 

Instructions

Step 1    Combine half of the garlic and half of the lemon zest with lemon juice, 2 teaspoons of olive oil and chilli flakes in a large shallow glass dish. Add the white fish fillets; then stir to coat.

Step 2    Spray a large grill pan or frying pan with olive oil. Set pan over high heat, add the white fish fillets and grill for 2–3 minutes per side, or until cooked to your liking.

Step 3    Meanwhile, spray a large frying pan or a wok with olive oil. Add the remaining garlic and lemon zest to pan with sliced zucchini and snow peas. Cook, stirring, for 2 minutes, or until vegetables are almost tender yet crisp. Add the red capsicum and rice. Cook for 2 more minutes, or until the rice salad is heated through.

Step 4    Stir parsley into the salad and season with cracked black pepper. Divide salad among 4 serving plates and top with fish. Serve with lemon wedges.

HFG tip: To boost flavour, leave fish to marinate for 30 minutes.

 

Nutritional information (per serve)

Kilojoules: 1,657kJ

Calories: 396cal

Protein: 27.1g

Total fat: 8.6g

Saturated fat: 2.4g

Carbohydrates: 49g

Sugars: 7.6g

Dietary fibre: 7.7g

Sodium: 465mg

Calcium: 72mg

Iron: 3.3mg

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