Fish is a lean source of protein, containing little to no fat, and should be included in your weekly meal plan. There has recently been concern regarding the mercury content in fish, however, this is not something to worry about if you are consuming it once to twice per week. Contrary to belief, white fish does not contain omega-3 oils. The only fish found in South African waters that do contain omega-3 oils are sardines, mackerel and tuna. A common complaint I get from clients, as well as family and friends, is that they do not know how to prepare fish. Otherwise, the go-to recipe is to dip it in a batter and to fry it in oil. Cooking fish a healthy way is actually a relatively simple and easy process. This recipe calls for white fish however you could substitute this with a fish rich in omega-3 should you wish.
Preparation Time: 30 minutes
Cooking Time: 10-15 minutes
Serves: 6 portions
750g (3 fillets) white fish, deboned and filleted
3 teaspoons freshly chopped garlic
6 tablespoons olive oil
2 fresh lemons
1 bunch fresh parsley, washed
Salt and pepper
Preheat the oven to 180 degrees centigrade.
Lightly grease a large baking tray.
Place the prepared fish fillets onto the baking tray making sure they do not touch each other.
Sprinkle the garlic evenly over the fish.
Drizzle the olive oil over the fish.
Squeeze the juice of one of the lemons over the fish.
Slice the other lemon and layer the slices over the top of the fish.
Place a handful of the parsley leaves over the top of each of the fish fillets.
Season with salt and pepper.
Cover the baking tray with tin foil making sure that there are no gaps or holes in the foil.
Place the baking tray into the oven and cook for fish covered for 10 – 15 minutes until it is no longer translucent on the inside.
Serve the fish with steamed brown rice and salad.
Additional chilli and spices can be added before cooking depending on taste preferences.
Recipe Inspiration: Brett Veale
Kerryn Gibson Dietitian Durban (Kerryn is a registered dietitian in private practice in Durban and Ballito working as a paediatric dietitian and a sports dietitian).