Fish is a healthy choice -low in saturated fat and packed with vitamins and minerals. Tangy marinated fish on the barbecue served with penne pasta is a great way to add healthy and delicious food to your weekly menu.
Serves: 4
Preparation: 10 minutes
Cooking: 20 minutes for pasta, 5 for fish and 3 minutes for zucchini
Total: 30 minutes
Ingredients
Soy-basted fish steaks
3 small spring onions (shallots)
4 tablespoons soy sauce
⅓ cup (100 g) reduced-sugar apricot jam
3 tablespoons tomato sauce
1 tablespoon red wine vinegar
4 firm white-fleshed fish steaks or fillets, 140 g each
Method
Preheat the barbecue to medium-high heat. Thinly slice the spring onions on the diagonal. Set aside in a bowl.
Combine soy sauce, jam, tomato sauce and vinegar in a small bowl. Measure out 5 tablespoons and set aside for the sauce.
Place the fish steaks on the barbecue and brush with the remaining soy mixture. Cook for about 5 minutes or until browned and cooked through, turning once midway through cooking time.
Place the fish steaks on the barbecue and brush with the remaining soy mixture. Cook for about 5 minutes or until browned and cooked through, turning once midway through cooking time.
Ingredients
Grilled mixed onions
4 small red onions)
8 spring onions (shallots)
Method
Slice the red onions in half lengthways. Place the red and spring onions on a baking tray and spray all sides with cooking spray, or brush lightly with olive oil.
Cook on the barbecue on the grill rack or hotplate (alongside the fish steaks if there is room) until tender and browned, turning once.
Ingredients
Pasta and zucchini
170 g small pasta shapes such as rigatoni or penne
2 zucchini
2 teaspoons olive oil
2 tablespoons chopped fresh basil
2 tablespoons grated Parmesan cheese
Method
Using the side burner, cook the pasta in a saucepan of water according to packet instructions, or until al dente. Drain.
While the pasta is cooking, cut each zucchini across in half, then slice each half into eighths lengthways to make thick 'matchsticks'.
Place the zucchini on the barbecue hotplate and cook for about 3 minutes or until just tender.
Toss the zucchini with the hot cooked pasta and the remaining ingredients.