Summer Seabass with corn and heirloom salsa

Looking for to add some colourful seafood flare to your summer menu? Try this baby. You can substitute the seabass for any other white fish of your choice—even scallops!

IMG_0238.jpg

Ingredients

2 handfuls of baby heirloom tomatoes
Sea salt and pepper
2 fillets of seabass
3 tbsp coconut oil, divided
 ¼ cup corn
 ½ bell pepper
2 handfuls of mixed greens
Olive oil
 ½ lemon

Preparation:

Preheat oven to 400F. Cut ¾ of the baby heirloom tomatoes in half and place all tomatoes in a roasting pan. Drizzle with 1 tbsp of coconut oil and a pinch of sea salt and pepper. Bake for 25-30 minutes. Set aside when finished.

Drizzle the seabass with 1 tbsp of coconut and a pinch of sea salt and pepper. Bake at 400F for 10-15 minutes, or until cooked through. In the meantime, heat the remaining coconut oil in a saucepan and sautée the corn and bell pepper for 5 minutes. Add the roasted tomatoes and sautée for 2 more minutes.

Place a handful of greens on each plate and drizzle with olive oil and a squeeze of lemon. Add the seabass to the greens and then top with the vegetable mixture. Season with salt and pepper. Bon app!

Like what you see? Click here to receive regular updates from The Samana Project. We'll also send you our Samana High-Five: Five easy ways to start being healthier TODAY.

One-dish fish

Pressed for time? This is a speedy choose-your-own adventure number that's perfect for a quick and healthy fix. You choose the fish. You choose the veggies. Then wrap them together in a pocket of parchment paper, bake and serve.

DSCN4263.JPG

Ingredients

Pinch of high quality salt (like Maldon) and pepper
2 Fillets of fish (I used cod)
Sliced veggies (I used zucchini, bell peppers and cherry tomatoes)
4 Lemon wedges
A drizzle of olive oil

Preparation

Preheat oven to 400F

Lay each lightly salted and peppered fillet onto their own generous piece of parchment paper. Add your sliced veggies on top. Squeeze the juice of two lemon wedges on each fillet, and then add the lemon wedges to the mix. Drizzle with olive oil and another dash of S&P. Seal it all up by gathering the ends of the parchment paper and rolling together, wrapping up your goodies like a delicious present. Bake for 15 minutes, unwrap, transfer  and serve.

Serves 2

Like what you see? Click here to receive regular updates from The Samana Project. We'll also send you our Samana High-Five: Five easy ways to start being healthier TODAY.

 

Wrap fish and veggies in parchment paper pockets to keep all of the juicy goodness locked in.

Wrap fish and veggies in parchment paper pockets to keep all of the juicy goodness locked in.