Recipes

Lampuki in a tomato sauce – Healthy high protein food

About Lampuki fish

Also known as mahi-mahi, or dolphin fish, the lampuki fish is a healthy fish packed with nutrients and vitamins (vitamin B mainly riboflavin, thiamin, and vitamin B-5 (great for your metabolism) and B-6). This fish is low in unhealthy fats and high in protein (packed with healthy essential amino acids), making it ideal to add to your weight loss diet.

Lampuki fish is low in calories and high in minerals (mainly the anti-oxidant selenium and sodium).

Lampuki contains healthy fats such as polyunsaturated omega-3 fatty acids, which protect you from inflammation and heart disease.

Ingredients

  • 1 red onion
  • garlic
  • Olive oil
  • lampuki fillet
  • white flour
  • kunserva
  • 2 fresh tomatoes
  • black olives
  • capers
  • chopped parsley
  • fish stock
lampuki fish
lampuki fish

Directions

Put the lampuki fillets in a plate with the flour, covering the fish fillets on both sides with the flour. In a pan, put the olive oil and cook the fish over a low heat on both sides. Put the fish aside.

Cook the red onion and garlic in some olive oil, add the kunserva. Once the onion is cooked add the fresh tomotoes, leave to simmer for 7 minutes. Add the fish stock, olives and capers. After a few minutes add the chopped parsley.

Add the fish back to the pan and it is ready to serve with your choice of roasted vegetables.

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