Flavoursome fish for a healthy heart

By Drum Digital
20 August 2014

The best way to keep your heart strong and healthy involves eating nutritiously, making time to be physically active, and keeping risk factors to a minimum. Try this heart-healthy fish recipe from Checkers for dinner.

The best way to keep your heart strong and healthy involves eating nutritiously, making time to be physically active, and keeping risk factors to a minimum. Try this heart-healthy fish recipe from Checkers for dinner.

Poached coriander fish

  • Serves 4

You'll need:

  • 1 large onion; chopped
  • 1 tsp. cinnamon powder
  • ½ tsp. cumin; ground
  • ½ tsp. turmeric; ground
  • 200 g tinned tomatoes; chopped
  • 300 ml water (more if necessary)
  • 4 hake fillets; unflavoured, not crumbed
  • 1 tbsp. lemon juice
  • Fresh coriander; chopped
  • Pepper

Do this:

Add a little water to a deep, non-stick pan and cook the onion over a low heat until softened. Stirring constantly, add the cinnamon, cumin and turmeric and cook for about 30 sec. Add the tomatoes and water, stirring well. Bring this all to the boil, reduce the heat and simmer partly covered for about 15–20 min. Add the hake fillets and one handful of chopped coriander to this mixture, making sure the fish is covered by the liquid. If not, add some more water. Simmer until the fish is cooked through. Mix in the lemon juice and remove from heat. Top with fresh coriander and pepper and serve.

  • Tip: To increase the fibre content of this meal, try a mixture of brown and wild rice.

Click here  for this and other healthy Checkers recipes.

- This recipe was compiled for Checkers by Lesley Scott.

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