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Sri Lankan Style Spice-Rubbed Fish | Gestational Diabetes Recipes

Creating a GDM-friendly Kitchen

Food for thought

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Recipes

Sri Lankan StyleFish_8362

Sri Lankan Style Spice-Rubbed Fish

Servings: 4 people
Carbohydrate Serves: 2 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

I guess I was just trying to find an excuse to use 101Cookbooks’ heavenly spice mix again. And as we love fish in our house it was a great opportunity to tweak my standard grilled fillet with vegetables. This coming summer I think that spice-rubbed dishes are going to be a feature in my kitchen as we fire up our BBQ again. (Main carbohydrate containing ingredients listed in bold.)

Ingredients

  • 4 x 150g/ 5.2 ounce white fish filets (See our Food Safety section for tips on eating fish during pregnancy)
  • 1 tablespoon light olive or cooking oil
  • 3 tablespoons Sri Lankan Style Spice Mix (Recipe here or purchase a readymade spice mix)
  • 320g/ 11 ounces Israeli couscous (the large grain couscous)
  • 2 ½ – 3 cups salt-reduced vegetable stock
  • ¼ cup finely chopped fresh parsley
  • ½ red capsicum, finely chopped into small cubes
  • 1 lemon, finely rinded
  • 50g/ 1.8 ounces flaked almonds, lightly toasted
  • Broccoli, steamed or blanched, to serve
  • Wedges of lemon, to serve

Brush both sides of fillets with a small amount of oil then gently rub with spice mix. Set aside.

Cook couscous according to packet instructions. Or, in a medium saucepan bring to boil 2 ½ cups of vegetable stock and 1 tablespoon of oil.

Reduce heat, add couscous, stir and simmer until liquid is absorbed.

Cover, remove from heat and let stand for 5 minutes.

Before serving, gently fluff couscous with a fork to separate the grains. Mix through parsley, capsicum, lemon rind and toasted almonds.

Meanwhile blanch or steam broccoli in boiling water. Drain well.

To cook the fish. Heat a non-stick frypan over medium heat (or use a conventioal frypan and lightly oil). When the pan is hot add 2 fillets and cook for a few minutes each side. Wipe out the pan with paper towel and repeat with the remaining 2 fillets.

Serve fish immediately on a bed of couscous, with a side of brocoli and a wedge of lemon.

  • Lenka says:

    Hey Lisa!
    Just wanted to let you know that the midwifes at Randwick Women’s Hospital recommended your website for GD recipes…
    Thanks so much for your help!!
    xxLenka.

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