[Recipe] Swordfish steaks with braised red cabbage, leeks and toasted almonds

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A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

INGREDIENTS

  • Quality Protein
    • 2 palm of hand size pieced of firm white fish (I used swordfish)
  • Vegetables/Fruit
    • 2 cups chopped, red cabbage
    • 1 leek, washed and sliced
    • 1 clove of garlic, crushed
  • Smart Carbs
    • 1 level Tblsp tapioca flour or corn starch  
    • 6 small new potatoes, washed
  • Healthy Fats
    • 1 Tblsp olive oil
  • Herbs, spices and extras
    • 0.5 tsp fennel seeds
    • 0.5 tsp thyme
    • 50 ml red wine
    • Asijiki Salt
    • Pepper
    • Tblsp flaked almonds
  • Find your Sleekgeek Asijiki Brands spices over here

UTENSILS

  • Frying pan
  • Spatula
  • Chopping knife
  • Chopping board
  • Measuring spoons
  • Smallish baking dish
  • Small oven tray
  • Bowl for mixing

INSTRUCTIONS

  • Preheat oven to 180’C
  • Season the fish with salt and pepper
  • Heat the frying pan and add half the olive oil
  • Sear the fish  for 2 minutes on each side
  • Lift the fish from the frying pan and place it in the little oven dish.
  • Add t a touch more of the olive oil and a splash of water to the pan and fry the cabbage and leeks until just softened.
  • Add the red wine, the fennel seeds, the thyme, garlic and salt and pepper to taste.
  • Sprinkle the tapioca/cornflour over cabbage mix and quickly work it through to thicken slightly.
  • Spoon the cabbage mixture over the fish in the baking dish.
  • Scrub the new baby potatoes and halve them.
  • Rub the last bits of olive oil over the potatoes and grind some coarse salt over them. (Asijiki Himalayan Salt is great)
  • Place the new baby potatoes skin side down on the little baking sheet.
  • Dry fry the flaked almonds (you can use a little spray and cook if you don’t have a non-stick pan) on each side, tossing in a frying pan until just browning slightly.
  • Top the fish and cabbage with the almond flakes and pop the baking dish in the oven to bake.
  • Put your baking sheet of potatoes in the oven at the same time to roast for 20 minutes or until they are cooked through.
  • Remove both the fish bake and the potatoes from the oven.

TO SERVE

  • Plate the cabbage topped fish neatly and arrange the roast potatoes on the plate beside the fish.
  • Add a little salad garnish for colour and freshness.

Enjoy!