Lap Band Dietitian Helen Bauzon has provided suggestions below (in red) to help improve the calorie content of the recipe below and to teach you how to make it more band friendly.

Ingredients
• 180g (2/3 cup) Dairy Farmers Traditional Lite Yogurt
• 2 garlic cloves, crushed
• 1 tbs grated fresh ginger
• 2 tsp ground coriander
• 2 tsp ground cumin
• 2 tsp ground turmeric
• 4 (about 150g each) firm white fish fillets (such as ling or perch)
• 350ml salt-reduced vegetable stock
• Olive oil spray
• 1 brown onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp cumin seeds
• 200g (1 cup) long-grain rice (Consider using quinoa instead and please add some light vegetable to the dish)
• Fresh coriander leaves, to serve
• Lime wedges, to serve

 

Method

  1. Combine yoghurt, garlic, ginger, ground coriander, cumin and turmeric in a shallow glass dish. Add fish and turn to coat. Cover. Place in the fridge for 2 hours to marinate.
  2. Preheat oven to 220°C. Remove fish and drain excess marinade. Place the fish on a rack in a baking tray. Bake for 15 minutes or until fish flakes when tested with a fork.
  3. Meanwhile, place the stock in a saucepan and bring to a simmer over medium heat.
  4. Heat a saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring, for 5 minutes. Add the garlic and cumin seeds. Cook, stirring, for 1 minute. Stir in the rice. Add the stock and bring to the boil. Cover. Simmer for 12 minutes. Set aside, covered, for 5 minutes.
  5. Divide rice and fish among serving plates. Top with coriander. Serve with lime wedges.

 

Source: Australian Good Taste – June 2008, Page 46
Recipe by Chrissy Freer
Photography by Mark O’Meara