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 - 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.
- Sprinkle both sides of the fish fillet with salt and coarse black pepper. Lightly coat with flour.
- Pan-fry the fish fillet over medium heat until done.
- Place lettuces and fish fillet on top of the baked pizza base. Serve.
Homemade Pizza Sauce Cooking Method - Rinse and finely chop onion, oregano and tomato.
- Heat oil in a wok, stir-fry garlic and onion slightly. Add oregano, tomato paste and chopped tomato. Stir-fry for a while.
- Pour water in and bring to a boil. Reduce to low heat and simmer until thickened.
- Season with salt and sugar. Serve.
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