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CookSmart (4th Issue) Page22

CookSmart (4th Issue) Page22

EatSmart Recipes

 

Fresh Fish Fillet Pizza

"3 Less" Dish

 

Feature

Pizza usually uses ingredients with high salt content such as salami and pepperoni. Every 100 g of salami and pepperoni contains 1653 mg and 1140 mg 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!

 

Fresh Fish Fillet Pizza Ingredients to 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 g (about 4 taels)

Flour

some

Olive Oil

1/2 teaspoon

Italian lettuce

2 leaves

 

Fresh Fish Fillet Pizza Seasonings

Salt

1/4 teaspoon

Coarse Black Pepper

to taste

 

Homemade Pizza Sauce Ingredients for 1 bowl

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

 

Homemade Pizza Sauce Seasonings

Salt

2 teaspoons

Sugar

8 teaspoons

 

Fresh Fish Fillet Pizza

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

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.

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