Weekend Sunrise nutritionist Sarah Di Lorenzo says that studies have found that the ‘Mediterranean diet’ is one of the most healthy in the world.
One of the diets biggest benefits is from swapping red meat for fresh seafood, so Sarah eveals the best fish to eat and how to pick an affordable cut.
ANCHOVY PASTA
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INGREDIENTS –
2 cans of diced tomatoes
1/4 cup of red wine vinegar
5 anchovy fillets
4 cloves of garlic
2 tablespoons of balsamic vinegar
1 tablespoon of maple syrup
Zest of l lemon
4 springs of thyme
Salt and pepper
Pinch of chilli flakes
500 grams pasta of choice
Method –
Put all the ingredients except the pasta to a large pot, bring to the boil and then turn down to simmer for 2 hours until it has the thickness of sauce. Stir occasionally. Remove the hype springs and season. If you like it chunky leave it otherwise puree it.
Cook your pasta in salted water and keep a cup full of the pasta water. Drain the pasta.
Add 1 cup of the sauce to the cooked pasta and then add some of the pasta water set aside, add slowly until it all the pasta is coated well in the sauce.
Garnish Options –
Olive oil
Balsamic vinegar
Parsley
Parmesan
Goats cheese
TUNA SALAD IN LETTUCE CUPS
INGREDIENTS –
400 grams of canned tuna
1 celery stalk chopped Finley
1/4 cup of finely chopped pickles
1/2 red onion finely chopped
1 finely chopped spring onion
1/4 cup of chopped parsley
Juice of 1 lemon
Salt and pepper
1/4 cup Greek yoghurt
Baby cos lettuce leaves
Method –
Drain the tuna.
Chop all of your ingredients finely. Add the tuna and mix well.
Finally add the Greek yoghurt and mix.
Serve in lettuce cups.
FANCY FISH & CHIPS
2 tablespoons of olive oil
4 cloves garlic
1 lemon
2 fish fillets
Parsley to serve
Salt and pepper
Method –
Preheat the oven to 200 degrees. Add the garlic to a pan with the olive oil and cook for just a minute. Get the zest from the lemon and add to the pan and then slice the lemon.
Put some lemon slices down and then lay the fish fillets on top. Add the remained of the lemon slices to the top of the fish. Season the fish with salt and pepper and then brush the oil and garlic over the top of the fish. Bake for 10 minutes.
Serve with chopped fresh parsley over the top, sweet potato chips or baked potatoes.