Tasty ways to cook with healthy fats
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.