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LOW FAT MEALS RECIPES
3. Sesame Fish
500 g fish fillets, cut into bites
1 clove garlic, crushed
1 tablespoon ketjap manis*
2 teaspoons sesame oil
1 tablespoon sesame seeds
100 g snow peas, topped, tailed and cut in half
1 red capsicum, cut into thin strips
1. Combine the fish fillets, oil, garlic and ketjap manis in a large bowl. Stir well. Cover and refrigerate for at least 2
hours or overnight.
2. Add the sesame seeds and capsicum. Cook on Low Fat Meals No. 3- “Sesame Fish”.
3. When the oven stops and CHECK flashes on and off (for 1 - 3 times), stir and continue cooking.
4. When the oven stops and CHECK flashes on and off (for 4 times), add the snow peas and continue cooking.
5. After cooking, stand for 2 minutes.
6. Serve with basmati rice.
* Ketjap Manis is a thick Indonesian soy sauce available from the Asian section at supermarkets.
Serves 4
4. Garlic and Chilli Fish Salad
1 kg fish fillets, cleaned, cut into bites
2 cloves garlic, crushed
2 birds- eye chillies, finely chopped
juice of one lemon
1 tablespoon ketjap manis
Salad Ingredients
1 bunch red oak lettuce, rinsed
1 punnet cherry tomatoes, cut in half
1/2 Spanish onion, finely sliced
1 yellow capsicum, finely sliced
1 Lebanese cucumber, finely sliced
juice of one lemon
seasoning to taste
1. Place the fish fillets in a large Pyrex® bowl with the garlic, chillies and ketjap manis. Cover and refrigerate for 30
minutes.
2. Remove the cover. Add the lemon juice. Cook on Low Fat Meals No. 4- “Garlic and Chilli Fish Salad”.
3. When the oven stops and CHECK flashes on and off, stir and continue cooking.
4. Place the lettuce, onion, tomatoes, capsicum and cucumber in a serving dish.
5. After cooking, stand the fish fillets for 2 minutes.
6. Add the fish fillets to the salad. Dress with the lemon juice and seasoning.
Serves 6
5. Lemon Fish Fillets
4 x 150 g fish fillets
1 tablespoon lemon juice
salt and pepper to taste
1 tablespoon fresh flat leaf parsley, finely chopped
1. Place the fish in a single layer into a shallow casserole dish.
2. Pour the lemon juice. Season with salt and pepper.
3. Cover with lid or plastic wrap. Cook on Low Fat Meals No. 5- “Lemon Fish Fillets”.
4. When the oven stops and CHECK flashes on and off, turn the fish over and continue cooking.
5. After cooking, stand covered for 2 minutes.
6. Sprinkle with the parsley and serve with a green salad.
Serves 4
R390L(S) EN P18-28
06.6.19, 9:35 AM
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