MONKFISH & CHORIZO WITH COURGETTE SPAGHETTI
162 calories
This dish is so quick to knock up for a one-person lunch or dinner. The flavours really pack a punch too!
This would also work well with other types of white fish.
Serves 1 • Cook-time: 10 minutes
1 medium courgette (36 cals)
70g monkfish, cut into thin slices (46 cals)
½ tsp smoked paprika (4 cals)
20g chorizo, finely sliced (58 cals)
salt and pepper
1 tbsp (15ml) dry white vermouth (Noilly Prat) (18 cals)
• Use a julienne peeler (for spaghetti) or a standard peeler (for ribbons) to cut the courgette into long thin pieces. Lay the courgette between 2 pieces of kitchen paper to absorb a little of the excess water.
• Place the monkfish on a small plate and sprinkle over the paprika and a little salt and pepper, then toss through.
• Heat a small frying pan on a medium-high heat and add the chorizo. Fry for a minute or two, until the juices are released and the chorizo is just starting to turn brown. Add the monkfish and fry for a further minute or two, stirring frequently until cooked through.
• Turn the heat to low, add the vermouth and cook for two minutes. Transfer the contents of the pan to a warmed plate.
• Return the pan to the heat and turn the temperature up to high. Add in the blotted courgette and fry, stirring almost continually, for 2-3 minutes.
• Put the courgette in a serving dish and pour the monkfish and sauce over. Serve immediately.
THE ART OF COURGETTE SPAGHETTI
Courgette spaghetti has been a revelation to me. It is a fantastic food for diet days. You just shred a courgette with a peeler, quickly fry and then serve in a sauce of your choice. It’s quicker to cook than pasta. It is much, much tastier than zero pasta (a diet pasta substitute). One large courgette, enough to make a big bowl of spaghetti, has only 36 calories.
Spaghetti or tagliatelle
If you want to make authentic looking spaghetti, you really need a julienne peeler. This wasn’t something I owned before but a quick look online showed me that a simple hand-held peeler can be bought for under £5. It is well worth the small outlay if you develop a taste for it.
If you don’t own a julienne peeler, never fear, there is an even simpler alternative. Use a standard vegetable peeler to create thin flat pieces of courgette. You could call this courgette tagliatelle. It tastes just as good and the preparation method is exactly the same.
Preparation
Whichever type of peeler you use, start with one large washed courgette. Run the peeler down the full length of the courgette. Repeat on the same side making long pieces of courgette until you reach the seeds in the centre. Make a quarter turn in the courgette and begin again. Go all round the courgette until you have an oblong strip of seeds which can be discarded. Be careful as you near the end of the courgette as the julienne peeler is sharp and you could easily cut your finger.
Place all the peelings on a piece of kitchen paper and blot with more kitchen paper to remove excess water.
Cooking
Heat 1 teaspoon of olive oil (27 cals) in a wide frying pan on a high heat. Try using a flavoured oil such as garlic or chilli oil. When the oil is hot, toss in the courgette and stir. Fry for 2-3 minutes, stirring regularly. When cooked the courgette should be soft with a few burnt edges. Season well with salt and pepper before serving.
Source;
http://www.52recipes.co.uk/2014/01/29/monkfish-chorizo-with-courgette-spaghetti/
http://www.52recipes.co.uk/2014/01/16/the-art-of-courgette-spaghetti/
No comments:
Post a Comment