Archive for » November 2nd, 2008«

Barbecued Sweet and Sour Blue – Eye
This is another low carb recipe it is a lot higher in the carbs than some of the recipes I have been posting lately but it is then again a lot lower in fat content too. I usually make this with blue eye cod but any kind of cod would be fine, Blue eyed cod is also known as deepsea trevalla, blue eye trevalla and blue eye. I love the taste of this fish to me it makes for very good eating. This recipe works out to be about 25.7g Carbohydrates, 45.3g protein and 4.8g total fat of which 1.4g is saturated fat.


4 Blue-eye fillets
330g Pineapple, chopped into chunks
1 Tablespoon peanut oil
1 Red capsicum, sliced thinly
1 Red onion, sliced thinly
2 Cloves garlic, crushed
2 Red chillies, sliced thinly (add as many seeds to suit your taste.)
2 Teaspoons grated fresh ginger
4 Tablespoons soy sauce
2 Tablespoons sherry
1/2 Cup water
1/2 Teaspoon chicken stock granules
1/2 Cup white vinegar
3 Tablespoons sugar
150g Cauliflower florets
100g Shredded cabbage
60g Shredded carrot
80g Snow peas, trimmed
200g Bean sprouts
3 Green onions, sliced thinly

Note: This is can be done on the BBQ, Grilled or on a grill plate.


1. Heat peanut oil in a pan, add capsicum, onion, garlic, chillies and ginger, stir fry until capsicum softens.

2. Add soy sauce, sherry, water, stock, vinegar and sugar, stir to combine, add florets, cook 2-3 Min’s.

3. Add shredded cabbage, carrot, snow peas and bean sprouts, cook until vegetables are just tender.

4. Meanwhile cook fish on a heated oiled grill plate or BBQ or grill until cooked and fish flakes easily.

5. BBQ or grill pineapple chunks until tender, add to vegetables.

To Serve. Spoon vegetables equally among 4 bowls and top with fish, sprinkle with green onions.

All photos taken by me unless otherwise stated.

Braised Spatchcocks with Spinach
This is another recipe I have made recently which is lower in carbs than your average dish. It has a great end result and is not too time consuming with most of it being the cooking time. If you want to add some substantial carbs to this dish you could serve this with mash potato or potato of your choice. I love the versatility of spatchcocks, in the fact that you can enjoy a chicken dish without having the time of roasting a whole one. My son and hubby hate having to cut the meat from the bone themselves, but it is not that hard or fiddly. I think it comes down to a little laziness, as my son can not even be bothered with chicken legs as they even annoy him. He eats them and wings when I serve them but I know what his choice would be if I gave it to him. This dish has approximately 8g Carbs per serving and about 58g protein it contains 30g total fat with approx9.5 of them being saturated fats.


4 Spatchcocks
1 Medium sized leek, sliced thinly
3 Cloves garlic, crushed
1 Brown onion, chopped finely
8 Bacon rashers, chopped finely
1 Cup dry white wine
1 Cup water
2 Teaspoons chicken stock granules
3 Bay leaves
350g Brussels sprouts, halved
500g Baby spinach
1/2 Cup chopped mint


1. Cut spatchcocks in half, rinse under cold water and pat dry.

2. Cook spatchcocks, in batches, in a large slightly oiled fry pan, until browned on both sides (I brown skin side really good.) remove from pan and set to one side.

3. Add leek, garlic, onion and bacon to pan, cook, stirring about 5-7 minutes, until leek softens, Add wine, water, stock and bay leaves, bring to the boil.

4. Return spatchcocks to the pan with any juices, reduce heat to a simmer, cook covered about 20 minutes, discard bay leaves.

5. Add sprouts, simmer, uncovered a further 5 minutes or until tender. Stir in spinach and mint, cook until spinach just wilts.

Serve spatchcocks with sprout and spinach mix and our over a little juice from pan.

All photos taken by me unless otherwise stated.