Nutritional information: (average serve)
· Calories: 270
· Protein: 26g
· Carbs: 11g Sugars: 4g
· Fat total: 13g Saturated Fat: 2g |
Ingredients (for 8 skewers):
3 tbsp minced fresh herbs, such as chives, mint, basil and/or dill
2 tbsp buttermilk
2 tbsp mayonnaise
Pinch of salt plus ½ tsp, divided
½ tsp ground pepper, divided
1 ¼ pd (680g) cod, cut into 4 pieces
2 tbsp white whole-wheat flour
2 tbsp grapeseed oil, divided
1 pd (450g) snow peas, trimmed
Method
Step 1
Whisk herbs, buttermilk, mayonnaise, pinch of salt and 1/4 teaspoon pepper in a small bowl. Set aside.
Step 2
Pat fish dry with paper towels and sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Toss with flour in a medium bowl.
Step 3
Heat 1 tablespoon oil in a large nonstick pan over medium-high heat. Add the fish and cook, turning occasionally, until lightly browned on all sides and cooked through, about 4 minutes. Transfer to a plate.
Step 4
Add the remaining 1 tablespoon oil and snow peas to the pan. Cook until lightly charred on one side, about 1 minute. Stir and continue cooking until bright green and tender, about 1 minute more. Serve the fish and snow peas with the reserved sauce.