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Heart healthy recipe to nourish your heart. Vegetarian Recipe
Healthy vegetarian recipe (the recipe may contain dairy or eggs only).
This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the "good fats", the heart healthy omega-3 essential fatty acids.
Ingredients
- 4 x 180g ocean trout fillets
- 2 Tspn ground coriander
- 2 Tspn ground cumin
- 1 Tspn sweet paprika
- 1 Tspn fine sea salt
- 1 Tbsp extra virgin, cold pressed olive oil
- 1/2 cup yoghurt dressing
- Leafy green salad
Ingredients - Zucchini Salad
- 2 organic zucchini, chopped into 1cm pieces
- 1/2 red Spanish onion (finely chopped)
- 2 vine-ripened, organic tomatoes, chopped into 1cm pieces
- 1 organic Lebanese cucumber, chopped into 1cm pieces
- 2 Tbsp fresh mint, chopped
- 2 Tbsp fresh parsley, chopped
- 2 Tbsp extra virgin, cold pressed olive oil
- 1 Tbsp lemon juice
Method
- Combine ground coriander, cumin and paprika and salt and rub over each side of the fish.
- Stand for about 1 hour for the flavour to imbue the fish.
- Heat the olive oil in a large frying pan and cook the trout for about 5 minutes on each side (until it is just pink).
- Add equal portions of the zucchini salad to each plate.
- Top with the trout fillet and drizzle with the yoghurt dressing.
- Serve garnished with a lemon wedge.
Method - Zucchini Salad
- Combine all ingredients and season to taste.
- Serve immediately.
The vegetables suggested in this recipe can always be substituted with other vegetables that are in season (such as spinach, eggplant, capsicum) - use your imagination and be creative.
AdvertisementNutrition Information | Amount | % Daily Value |
---|---|---|
Calories | 503 | 25.2% |
Calories from fat | 239 | 47.5% |
Total fat | 26.6 g | 41.1% |
Saturated fat | 4.5 g | 22.2% |
Cholesterol | 135 mg | 44.8% |
Sodium | 629 mg | 26.2% |
Carbohydrate | 13.3 g | 5.9% |
Dietary fibre | 3.0 g | 10.0% |
Sugars | 7.5 g | n/a |
Protein | 52.3 g | 34.9% |
These are approximate values.
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