Saturday, December 20, 2008

Zucchini and Sea Perch Rissoles

Makes: 10-12


1 pound (500 g) sea perch fillets
1 cup grated zucchini
1 small onion, diced
1 teaspoon lemon juice
1 egg white
1/2 cup fresh wholemeal breadcrumbs
1/2 cup apple juice
2 teaspoons finely chopped ginger
1 cup unsweetened orange juice
2 tablespoons soy sauce

Microwave Method:

1. Place fish into a food processor and mince.
2. Squeeze grated zucchini between paper towel to remove excess juice.
3. Combine fish, zucchini, onion, lemon juice, egg white and breadcrumbs. Mix well.
4. Roll into 10-12 rissoles. Place in a shallow dish.
5. Combine all marinade ingredients. Pour over fish rissoles. Marinate for 2-3 hours, turning over once.
6. Remove rissoles from marinade. Place onto a roasting rack.
7. Cook for 14-16 minutes on MEDIUM, turning over halfway through cooking.
8. Serve hot with low-fat yogurt.

1 serve = 1 g fat, no saturated fat.

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