Tasty ways to cook with healthy fats

YOU (South Africa) - - CONTENTS -

Oily fish is rich in omega-3 fatty acids. When you fry fish, use ex­tra-light rather than vir­gin or ex­travir­gin olive oil, which have a low smok­ing point, mak­ing them un­suit­able for cook­ing at high heat. SERVES 4-6 PREPA­RA­TION: 15 MIN COOK­ING: 15-20 MIN t – tea­spoon/s T – ta­ble­spoon/s ex­tra-light olive or co­conut oil 1 onion, chopped 4 gar­lic cloves, crushed 1 small red pep­per, diced 100g cherry toma­toes, halved 12 pit­ted green olives a few long-stemmed ca­pers (op­tional) a large hand­ful of chopped fresh pars­ley 60ml (¼c) olive oil juice and zest of 1 lemon 1 lightly smoked snoek c – cup/s or other oily fish, cleaned and but­ter­flied salt and pep­per TO SERVE baby pota­toes, cooked and smashed with a large glug of olive oil and fresh pars­ley Pre­heat the oven to 180°C. Grease a bak­ing sheet with non­stick spray. 1 Heat the oil in a pan and stir-fry the onion, gar­lic and red pep­per un­til soft. Mix in the rest of the in­gre­di­ents ex­cept the fish, and salt and pep­per. 2 Put the fish, skin side down, on the pre­pared bak­ing sheet. Sea­son with salt and pep­per. Spoon the olive and tomato mix­ture on top and grill for 15-20 min­utes or un­til the fish is done and is easy to flake with a fork. 3 To serve Serve with the pota­toes.

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