2 fantastic fish dishes

Fish is hailed for delivering amazing brain- and heart-healthy properties, but it's time to celebrate it for its awesome taste, as proven in these two dinner recipes.

Walnuts have vitamin E; snapper fillets, omega-3 fatty acids; lemon juice and zest, vitamin C; and Parmesan, plenty of calcium. This is a terrific low-calorie dinner entrée for watching your weight and your arthritis.

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves 4

• 45 ml (3 tbsp) light mayonnaise
• 2 ml (1⁄2 tsp) grated lemon zest
• 5 ml (1 tsp) lemon juice
• 1 ml (1⁄4 tsp) each salt and pepper
• 4 red snapper fillets (175 g/6 oz each), skinned
• 125 ml (1⁄2 c) walnut halves
• 30 ml (2 tbsp) grated Parmesan cheese1. Preheat oven to 230ºC (450°F). Spray large baking sheet with nonstick cooking spray; set aside.
  2. In small bowl, combine mayonnaise, lemon zest, lemon juice, salt and pepper. Place fillets, skinned side down, on prepared baking sheet. Spread mayonnaise mixture over fish.
  3. In food processor, process walnuts and Parmesan until finely ground (but not pasty). Sprinkle nut mixture over fish, patting it on. Bake for 15 minutes or until nuts are lightly browned and fish is just cooked through or just flakes when tested with a fork.

  Calories: 320, fat: 16 g, saturated fat: 2 g, sodium: 370 mg, carbohydrate: 3 g, protein: 40 g.

Fish steaks make healthy fast food. In 20 minutes you can have a good supply of omega-3 fatty acids from the fish and vitamins C, B6, and E as well as folate from the salsa.

Preparation time: 15 minutes

Cooking time: 4-6 minutes

Serves 4

• 4 small halibut steaks
• 45 ml (3 tbsp) extra-virgin olive oil
• Juice of 1 small orange
• 1 garlic clove, crushedFor salsa:
• 250 g (1⁄2 lb) plum tomatoes, diced
• 1⁄2 red bell pepper, seeded and diced
• 1⁄2 red onion, chopped fine
• Juice of 1 small orange
• 50 ml (1⁄4 c) chopped fresh basil
• 15 ml (1 tbsp) balsamic vinegar
• 5 ml (1 tsp) sugar1. Place halibut steaks in shallow baking dish. In small bowl, stir oil, orange juice, garlic and salt and pepper to taste. Spoon over fish.
  2. In serving bowl, combine the salsa ingredients with salt and pepper to taste and let stand at room temperature.
  3. Heat lightly-oiled ridged cast-iron grill pan or heavy-based frying pan over high heat. Cook fish steaks for two to three minutes on each side, basting occasionally with oil mixture, until fish just flakes.
  4. Serve fish with salsa.

  Calories: 270, fat: 13 g, saturated fat: 2 g, sodium: 70 mg, carbohydrate: 11 g, protein: 25 g. 

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