This recipe is equally good using any whole fish. This fish could also be wrapped in foil and be cooked on the barbecue rather than in the oven.
Serves 4
Preparation time: 20 minutes Cooking time: 40 minutes Chilling time: 2 hours (optional)
4 x 350 g (12 oz) small whole snapper,
cleaned and scaled
Stuffing
175 g (6 oz/1 cup) bulgur wheat
250 ml (9 fl oz/1 cup) boiling water
2 tablespoons olive oil
2 garlic cloves, finely chopped
1/2 red (Spanish) onion, finely diced
1/2 zucchini (courgette), finely diced
1/2 red capsicum (pepper), finely diced
4 sun-dried tomatoes, roughly chopped
1/2 teaspoon dried oregano
2 tablespoons finely chopped basil
1 tablespoon lemon juice
freshly ground black pepper
Marinade
400 g (14 oz) can crushed tomatoes
zest and juice of 1 orange
1/2 teaspoon dried oregano
30 g (1 oz/ 1/2 cup) torn basil, plus whole
leaves, extra to serve
freshly ground black pepper
1 To prepare the stuffing, put the bulgur wheat in a bowl, cover with the boiling water and steam for about 10 minutes, or until all the water has absorbed. Meanwhile, heat the oil in a frying pan over medium heat and lightly sauté the garlic and onion for 3 minutes, or until the onion is soft.
Add the zucchini and capsicum and sauté for a further 2 minutes. Add the remaining ingredients, season with pepper, then stir in the bulgur wheat and mix well to combine.
2 Stuff the fish with some of the bulgur wheat mixture, then place the fish in a large non-metallic ovenproof dish. The leftover stuffing can be served cold with the fish or reheated in the oven for 10 minutes.
3 To make the marinade, mix together all the ingredients and season with pepper. Pour the marinade over the stuffed fish. Refrigerate for 2 hours to allow the flavours to develop, or cook immediately if preferred.
4 Preheat the oven to 200°C (400°F/Gas 6). Cover the dish with foil and bake for 30–40 minutes, or until the fish is cooked through and flakes easily when tested with a fork. Garnish with the extra basil leaves. Serve the fish with the remaining bulgur wheat stuffing, and with a mixed green salad and crusty bread, if desired.
GI Low
Per serve
2160 kJ (515 Cal), 15 g fat (saturated 3 g), 51 g protein, 39 g carbohydrate, 9 g fibre,
263 mg sodium
weight loss recipes, weight loss
Learn more about Low GI Foods:
//www.glycemicindex.com/
//www.gisymbol.com.au/
The Low GI Diet Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall Copyright Hachette Australia 2006
Reproduced with the kind permission of Hachette Australia.
Photography Coypright Ian Hofstetter
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