Something different for dinner last night – no carbs and no sugar but lots of tasty goodness.
Here is my recipe for Baked Miso Basa Fillet with Mange Tout and Sesame. This recipe is delicious, light, contains one of your 5-a-day and is healthy and nutritious.
2 Basa Fillets – can also use Cod or Seabass
4tbsp Dark Miso Paste
2tsp Sesame Oil
1tsp Agave Nectar
2cm Grated Ginger
Large Handful of Mange Tout
3 Spring Onions – sliced
Sesame Seeds to sprinkle
Mix together the miso, sesame oil, ginger, agave and marinate the fish fillets for 10 minutes ensuring the fish is completely covered.
Cut 2 large sheets of greasproof baking paper and lay flat. Place a handful of mange tout on each sheet. Top with the fish pouring any excess marinade on top.
Wrap the two parcels up with string ensuring no air can get in. Place in the oven at 180 degs for 10-12 minutes until cooked through.
To serve sprinkle sesame seeds and spring onions on top. We ate alongside lightly stir fried mini-corn, pak choi and chilli with some cauliflower rice.
It was a frugal evening at home tonight making the most of leftover pork mince from the Mee Krob aswell as making sure we were eating plenty of veggies after a big few days holidaying in Mallorca (lots of bread, wine, tapas, paella and crisps – my holiday staple!). I decided on Mexican as we haven’t had it in a while and its a good variation to all the asian and spanish flavours i’ve been eating recently. I took inspiration from a Rick Stein idea of Middle Eastern lamb stuffed aubergine and made it Mexican….with Pork!
Onto the health part – aubergine helps to remove toxins from the body providing a good balance of blood sugar and water levels. Aubergines have digestive benefits and are good for the heart. This recipe also has a fair bit of chilli im it. I used fresh green chilli, dried morito chilli and chipotle chilli paste. All varieties of chilli, including dried contain the oil capsaicin which provides both the strong, spicy flavour as well as antioxident and anti-inflammatory effects. These, in turn, give chilli the powers of lowering cholesterol, balancing blood sugar and supressing appetite which are all good for detoxification. Whilst pork mince isnt the healthiest meat to use, pork generally is a good source of vitamin B and had useful amounts of zinc and iron which are good for energy release. I used extra lean mince to further reduce fat content.
The dish is spicy and smokey to taste, balanced by the creaminess of the feta and sweetness of the tomatoes. It is light, carb free and gluten free.
Start by halving the aubergine lenghthways and scoring the flesh. Lay skin-side down on a baking tray and roast in a 200deg oven for 30 minutes.
Whilst this is cooking, heat some olive oil in a pan and start to fry the onion, as it softens, add the pork and cook. Once the pork is cooked add in the pepper, garlic, cayenne pepper and chopped red and green chilli. Mix well and combine the chopped tomatoes and chipotle chilli paste. Once the aubergine is softened, gently scoop out the flesh (be careful to leave the skin in tact on the baking tray) and mix in with the pork mixture.
Place the mixture back into the aubergine skin, scatter with feta cheese (as much or as little as you like!) and pop back in the oven to heat through for 10 minutes.
Serve with extra veggies or brown rice if you fancy a carb kick!