Middle Eastern Tahini and Lemon Baked Fish

Serves	4
Prep time	30 minutes
Cook time	18 minutes
Total time	48 minutes
Allergy	Fish
Meal type	Lunch, Main Dish
Misc	Gourmet, Pre-preparable, Serve Hot
By author	Karen S Burns-Booth

A classic recipe from the Middle East, which, I have lightened up for a low fat and low calorie meal. The nutty flavoured sesame seed sauce (tahini paste) is mixed with fat free yoghurt, lemon juice, lemon zest and parsley for a flavoursome creamy sauce that adds moisture to grilled fish fillets. All that is needed is a fresh tomato salad with olives, or maybe some couscous or bread. For a festive look, scatter pomegranate seeds over the fish for a jewel-like finish! This recipe is ONLY 263 calories per portion and add 37 calories for a tomato and olive salad. ( 22 calories for a medium tomato and 15 calories for 1 tablespoon of black olives) The saturated fat content is also impressive, this recipe only has 1g of saturated fat per portion. This recipe is PERFECT for the 5:2 diet for fast days as well as Weight Watchers - the point value for this for WW is ONLY 4 points. (pre pro-points)

Ingredients

4 fish fillets, weighing about 125g each (such as hake, coley, cod, haddock or halibut)
lemon slices to garnish
4 tablespoons chopped fresh parsley
2 cloves garlic, peeled and crushed
3 tablespoons 0% fat Greek style yoghurt (or low-fat yoghurt)
grated zest of 1 lemon
juice of 1 lemon
3 tablespoons tahini paste
2 teaspoons olive oil
salt and black pepper
fresh parsley to garnish

Note

A classic recipe from the Middle East, which, I have lightened up for a low fat and low calorie meal. The nutty flavoured sesame seed sauce (tahini paste) is mixed with fat free yoghurt, lemon juice, lemon zest and parsley for a flavoursome creamy sauce that adds moisture to grilled fish fillets. All that is needed is a fresh tomato salad with olives, or maybe some couscous or bread. For a festive look, scatter pomegranate seeds over the fish for a jewel-like finish! This recipe is ONLY 263 calories per portion and add 37 calories for a tomato and olive salad. ( 22 calories for a medium tomato and 15 calories for 1 tablespoon of black olives) The saturated fat content is also impressive, this recipe only has 1g of saturated fat per portion. This recipe is PERFECT for the 5:2 diet for fast days as well as Weight Watchers - the point value for this for WW is ONLY 4 points. (pre pro-points)

Directions

Step 1	Sprinkle the fillets of fish with salt, on both sides and set to one side for half an hour.
Step 2	Heat the oven to 230C/450F/Gas Mark 8. Heat up the grill and then brush the fish fillets with the olive oil and grill for 7 to 8 minutes on both sides until they are nearly cooked through.
Step 3	Whilst the fish is under the grill. whisk together the tahini paste, lemon juice, lemon zest, yoghurt and garlic with 3 tablespoons of water until you have a smooth sauce. Then add the parsley and mix well.
Step 4	Place the grilled fish fillets in an oven-proof dish and pour the tahini and lemon sauce over the fish fillets; place the fish in the preheated oven and bake for 10 minutes or until the sauce starts to bubble and goes golden brown.
Step 5	Serve straight away with lemon slices and sprigs of parsley as a garnish, and a tomato and olive salad, with fresh bread or couscous.