Baked fish with avocado salsa

Omega 3 oils are very important for our health, and they plan an important role in the way our brains function, as well as many other body functions. It’s also been linked to healthy skin, hair and nails. Our bodies can’t produce omega 3’s, so we have to consume it. A lot of people choose to take a supplement, but there are plenty of foods which are excellent sources of these polyunsaturated fats, and oily fish such as salmon, mackerel and sardines are top of the list.

Olives, avocados, nuts and seeds (especially almonds, walnuts, flaxseed and pumpkin seeds), olive oil and canola oil are also great sources of omega 3s.

A portion of fresh salmon or tuna, lightly seasoned with salt, pepper, lemon juice and a bit of avocado or olive oil and then grilled to perfection is a simple and delicious meal. Remember not to smother such a delicate fish with too many other seasonings. Serve it with an avocado-salsa as a side dish to double up on your omegas. Avocado has a low GI, so you don’t really need a starch with this meal, as the fish and salsa are already quite filling.

Baked fish with avocado salsa

Ingredients:

  • 4 x 180 g portions fresh salmon or tuna
  • 45 ml (3 tbsp) olive or lemon flavoured avocado oil
  • Lemon juice, salt and pepper to taste
  • 1 avocado, cubed
  • 1 red pepper, seeded and cubed
  • ½ cucumber, cubed
  • Handful of fresh mint leaves, roughly chopped
  • 30 ml (2 tbsp) sesame seeds
  • Lemon wedges to serve

Method:

  1. Preheat oven to 200 °C. Place fish in an oven-proof dish and rub 30 ml of the oil over the portions. Season with lemon juice, salt and pepper to taste and bake for 10-15 minutes or until just cooked. The fish is cooked when it flakes easily with a fork.
  2. Meanwhile, mix avocado, pepper and cucumber in a bowl, stir in the remaining oil and season with lemon juice, salt and pepper.
  3. Mix in the mint and sesame seeds and serve with the fish and lemon wedges.
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Tips

  1. Use any fresh oily fish of your choice to add omegas to your diet. Sardines, mackerel and rainbow trout are also great options.
  2. Add a tin of chickpeas to the salsa for a more filling side dish.
  3. Using a flavoured avocado oil, like the lemon flavoured oil adds flavour, without adding unnecessary ingredients, and it’s perfect with fish.

(Serves 4)

Recipe: Food Consultant, Heleen Meyer