Ocean Royale Hoki Pockets

Ocean Royale Hoki Pockets

These pita burgers are a fast and easy way to increase your fish intake to the recommended 2-3 fish meals a week. By grilling/baking fish steaks rather than using fish dipped in egg, breadcrumbs, and fried in oil and substituting a low fat mayonnaise the fat content of the meal is at least quarter that of commerical restaurants. Feel free to add other vegetables as desired such as Deli Original Gherkins dill pickles, or char-grilled capsicum.

Overview

  • Preparation: 10 minutes
  • Cooking Time: 10 minutes
  • Serves: 4
  • Main Ingredient: Fish
  • Category: Main Meals
  • Energy content: 300kcal/1300kJ per serve -see below for how to make this meal a 400kcal/1700kJ or 500kcal/2100kJ meal interchange or for any special dietary needs
  • Diets: low fat, heart friendly, lactose free, gluten free and wheat free (if consumed with gluten free pita or wrap and only gluten free low fat mayo and chilli sauces are used)

Ingredients:

  • 4x 67g Bakers Life wholemeal pita bread or gluten free wrap
  • 4x 100-125g Ocean Royale Skinless Hoki Fillets, defrosted according to packet directions
  • The Olive Oil Tree Olive or Pure Vita canola oil spray
  • Salt and pepper and lemon juice to taste
  • 1 large carrot, peeled and grated
  • 8 medium slices New Season canned beetroot
  • 1 small Lebanese cucumber sliced finely
  • 2 Roma tomatoes, sliced
  • 1 small red onion, thinly sliced
  • 2 cups shredded iceberg lettuce
  • 3 tablespoons Colway 97% fat free mayonnaise or gluten free mayonnaise
  • 1 tablespoon Asia Specialties sweet chilli sauce or gluten free sweet chilli sauce

Method:

Step 1: Preheat BBQ or char grill pan on a high heat. Step 2: Spray both sides of each fish fillet well with some olive or canola oil and season with salt and pepper or lemon pepper seasoning if desired. Step 3: Cook each fillet for 2-4 minutes on each side until just cooked through but slightly crispy on the outside and flesh should flake away easily. (see

Ocean Royale Skinless Hoki Fillets packet for other alternative methods for best cooking). Squeeze with a little lemon juice if desired.

Step 4: Slice open the pita bread around the edges leaving the bottom half of each pocket in tact so the filling does not fall out the bottom. Lightly warm the pita breads on the grill/plate minute or so each side or in a microwave for a few seconds if desired. Step 5: Place lettuce on the bottom of each roll and then top with a fish fillet followed by grated carrot, beetroot, cucumber, tomato, onion and 2-3 teaspoons of mayonnaise and a teaspoon of sweet chilli sauce. Eat immediately and serve with a dry coleslaw mix and a little more Colway 97% fat free mayonnaise. To make this recipe 400kcal/1700kJ meal interchange add one of the following:
  • 150g sweet potato /medium potato
  • 1 medium-large corn cob
  • 100g Seasons Pride 97% fat free Rustic Potato Wedges or Straight cut chips
  • 1 serve ALDI Bread Exchange
  • 1/3 cup Imperial Grain cooked brown or basmati rice or cooked Remano pasta
For a 510kCal/2100kJ meal interchange add one of the following :
  • 300g sweet potato / potato
  • 100g Seasons Pride 97% fat free Rustic Potato Wedges or Straight cut chips + 1 serve ALDI Bread Exchange
  • 1 medium-large corn cob + 150g sweet potato /medium potato
  • 2 serves ALDI Bread Exchange
  • 2/3 cup Imperial Grain cooked brown or basmati rice or cooked Remano pasta
  • 1 Bakers Life Wholegrain wrap + either 60g lean Courtway Smoked chicken breast, turkey or ham or 80g Westacre 97% fat free cottage cheese
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