Fresh Fish Fillet PizzaHomemade Pizza Sauce:
Pizza usually uses Ingredients with high salt content such as salami and pepperoni. Every 100gm of salami and pepperoni contains 1653mg and 1140mg of sodium respectively. Replace them with fresh fish fillet and use 1/4 teaspoon of salt (581 mg of sodium) for seasoning. Salt content halved but equally tasty!
Ingredients (Serve 1):
| Homemade Pizza Sauce (see recipe) | 1 tablespoon |
| Pizza Base (15 cm diameter) | 1 piece |
| Fresh Pineapple | 2 rings |
| Grated Low-fat Cheese | 2 tablespoons |
| Fish Fillet | 140 gm (about 4 taels) |
| Flour | some |
| Olive Oil | 1/2 teaspoon |
| Italian lettuce | 2 leaves |
Seasonings:
| Salt | 1/4 teaspoon |
| Coarse Black Pepper | to taste |
Cooking Method:
| 1. | Spread homemade pizza sauce on the pizza base, sprinkle with fresh pineapple dices and grated low-fat cheese. Bake for 10 minutes in a 220°C oven. |
| 2. | Sprinkle both sides of the fish fillet with salt and coarse black pepper. Lightly coat with flour. |
| 3. | Pan-fry the fish fillet over medium heat until done. |
| 4. | Place lettuces and fish fillet on top of the baked pizza base. Serve. |
Homemade Pizza Sauce Ingredients (Serve 1):
| Onion | 1/2 piece |
| Oregano | some |
| Tomato | 1/4 piece |
| Olive Oil | 4 teaspoons |
| Garlic | 1/4 cup |
| Tomato Paste | 2 tablespoons |
| Water | 2 cups |
Seasonings:
| Salt | 2 teaspoons |
| Sugar | 8 teaspoons |
Cooking Method:
| 1. | Rinse and finely chop onion, oregano and tomato. |
| 2. | Heat oil in a wok, stir-fry garlic and onion slightly. Add oregano, tomato paste and chopped tomato. Stir-fry for a while. |
| 3. | Pour water in and bring to a boil. Reduce to low heat and simmer until thickened. |
| 4. | Season with salt and sugar. Serve. |
Per Serving:
| Energy (Kcal) | 507 |
| Carbohydrate (gm) | 54 |
| Protein (gm) | 40 |
| Fat (gm) | 15 |
| Sugar (gm) | 14 |
| Sodium (mg) | 1450 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by New Forest Restaurant.
