healthy_foodSeafood, particularly fish, is a fantastic option when you’re trying to lose weight and eat healthily. If you weren’t a big fan of fish before embarking down the weight loss path, trying to include a couple of tasty new recipes into your weekly or fortnightly menu plan is a good way to tempt your taste buds and develop a liking for these ocean dwellers.
Low in calories and high in protein, fish has a lot going for it when it comes to health and weight loss benefits. When people think about fish, they often immediately think about Omega-3.
This essential fatty acid, proven to help prevent cardiovascular problems (like heart disease) also has a whole list of other anti-inflammatory benefits including the prevention of arthritis and the promotion of increased mental health and wellbeing.
Omega 3 isn’t the only beneficial component of your favourite fish dish. Vitamins A and D are present in varying levels in the majority of fish varieties while the edible bones of certain types of fish provide calcium and phosphorous for healthy skin and bones.
So how do you include more fish in your diet? Eating fish once or twice a week will have long term benefits for your health and your families health and wellbeing. If you aren’t a big fan, experimenting with different ways to prepare your fish, along with combining your chosen fillets with other ingredients that you enjoy, are both easy ways to start to enjoy seafood. Baking, BBQ-ing and pan-frying are all great options for fish fillets and there are a variety of ways to marinade or top your chosen dish.
This particular recipe combines white fish fillets with a tasty, tangy tomato bruschetta type relish. The flavours of the relish are great with the mild taste of the fish fillet and also add a whole host of extra nutrients like lycopene (from the tomatoes) and antioxidants. We have used snapper fillets but you could use your choice of white fish for this recipe.

  • 4 snapper fillets, skin removed
  • ½ cup olive oil
  • 1 small onion, finely diced
  • 1 clove of garlic, crushed
  • 1 tbsp red wine vinegar
  • 3 vine ripened tomatoes, deseeded and diced
  • 2 tbsp lemon juice
  • 1 tbsp fresh parsley, coarsely chopped
  • 1 tbsp fresh basil, coarsely chopped
  • ½ tsp each of salt and pepper
  • Heat 2 tbsp of olive oil in a large frypan over medium heat.
  • When hot, add onion and garlic and cook for a few minutes or until onion is soft and transparent.
  • Add vinegar, tomatoes, lemon juice, parsley and basil to the pan and allow to warm all the way through.
  • Scoop mixture out of the pan and set aside.
  • Sprinkle salt and pepper onto fish fillets.
  • Heat remaining oil in frying pan and cook fillets for 3-4 minutes each side, or until golden brown and cooked through.
  • Serve fish topped with relish.

Makes 4 servings – Cal per serve -435

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