Bulgur-stuffed snapper in tomato orange sauce

Wednesday, 17 October 2007

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

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

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:

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

Purchase Low GI Cookbook

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