Fish Fajitas

Ingredients

• 1/2 large avocado
• 1/2 cup natural yoghurt
• 2 lemons, cut into wedges
• olive oil spray
• 2 small courgettes, cut in strips
• 1 red capsicum, cut in strips
• 1 green capsicum, cut in strips
• 1 red onion, cut in thin wedges
• 4 x 125g white fish fillets, such as tarakihi
• 3 teaspoons lemon pepper
• 8 light flour tortillas

Instructions

Step 1 To make guacamole, mash avocado flesh. Add yoghurt and 1 tablespoon lemon juice from 4 lemon wedges. Stir until well combined. Transfer to a bowl and cover until needed.

Step 2 Heat a large non-stick frying pan over a medium heat. Spray vegetables with oil. Cook half the vegetables for 2–3 minutes on each side, or until golden and tender. Transfer to a large plate and cover. Cook remaining vegetables and cover.

Step 3 Sprinkle both sides of fish fillets with lemon pepper. Spray frying pan with oil. Add fillets and cook 2 minutes on each side, or until golden and cooked through. Transfer to a plate and cover.

Step 4 Heat tortillas following packet instructions. Top warm tortillas with cooked vegetables, fish and guacamole, then fold over. Serve with lemon wedges.

Recipe Information

Portions: 4

Time to make: 45 minutes

Total cost of all ingredients:$23.88 / $5.97 per serve

• High fibre

NUTRITION INFORMATION

Energy 2100 KJ (507 Calories)
Protein 32g
Fat 18g
-saturated 5g
Carbs 50g
-sugars 9g
Dietary Fiber 9g
Sodium 1370mg
Calcium 130mg
Iron 3mg


Recipe by:Dixie Elliott
Styling: Trish Heagerty
Photography: Cath Muscat

SOURCE

Fish Fajitas

Oat Bran French Toast

Ingredients:
2 cups nonfat milk

1/3 cup honey or maple syrup
4 egg whites or 1/2 cup egg substitute
1 cup oat bran or oat flake cereal
2 teaspoons cinnamon
12 slices whole wheat bread

Directions:
Combine milk, honey and egg whites and mix until blended.

Combine oat bran and cinnamon in a separate bowl and mix well. Dip bread in the egg mixture and then dredge both sides in the oat bran mixture.

Heat a large nonstick skillet over medium heat and cook until golden brown on both sides.

Serve with syrup.

Recipe makes 6 servings Oat Bran French Toast.

Nutritional facts per serving (2 slices):
Calories: 275
Total fat: 4 grams 
Saturated fat: 1 gram 
Cholesterol: 1 mg 
Sodium: 375 mg 
Carbohydrate: 56 grams 
Protein: 13 grams 

Dietary fiber: 7 grams

SOURCE

French Toast