At the core of the Prinos Farm&Deli approach is a commitment to providing customers with the best quality products to eat a well-balanced diet. Which includes low-calorie meals, and tasty recipes using our fresh produce and excellent grocery selection. Such as this month’s recipe, which is not only delicious and packed full of unique flavours, but also healthy, filling and low in calories. Interested in learning how to cook Tahini and lemon baked fish? Read our latest blog with links to the ingredients below.

The perfect recipe for spring, this delicious meal makes an easy weekend lunch or light, low-calorie evening dinner. It’s a simple and easy to prepare recipe that offers a great family-friendly addition to your weekly meal schedule. With the fish providing a hearty allowance of protein and other nutrients, the dish also comes with a hearty side of fresh Mediterranean vegetables, ensuring your meal will also pack a nutritional punch.

The recipe is inspired by classic Middle Eastern style grilled fish, dressed with a tahini and lemon sauce which gives that mouth-watering and unique flavour. You can use any white fish for the recipe – from hake and swordfish to cod or sea bream. And that includes frozen fish, which you can get at Prinos Farm&Deli and keep in the freezer for convenience.

In fact, including white fish in your diet bring many health benefits. White fish is rich in many important nutrients, including protein, omega-3 fatty acids and Vitamin D. These nutrients mean eating this food can help protect against heart disease, heart attacks and strokes. They also support the healthy function of the brain and eyes.

As the perfect complement to the fish, this recipe also includes a refreshing tomato salad with olives. You can use as many different varieties of tomato you can find. Prinos Farm&Deli offer several different types. Tomatoes are a great source of fibre and are low in carbs, they are also packed full of vitamins and minerals, including Vitamin C, potassium, Vitamin K and Folate or Vitamin B9. Moreover, tomatoes also contain plenty of plant compounds that act as powerful antioxidants in the body. For example, Lycopene, beta carotene and flavonoids.

The dish is delicious served up on its own, but pop by Prinos Farm&Deli’s bakery and pick up some crusty bread to soak up any leftover sauce on your plate! Swap the fish out with chicken if you prefer – the sauce works equally well with both meats. And as it is 2023, and food vegan and vegetarian diets are at an all-time high, you can also substitute the fish with grilled aubergines for a plant-based alternative.

So, without further ado, let’s get on to the recipe itself. We’ve provided links to all the premium ingredients in the list below, so you purchase everything directly from our e-shop!

INGREDIENTS

• 4 fillets of white fish (hake, cod, haddock or halibut)
• 2 cloves of garlic
• Olive oil
• Sea salt
• Freshly ground pepper
• One lemon
• Fresh parsley
• 6 ripe red tomatoes
• Couscous
• Black olives
• 3 tablespoons tahini paste
• 3 tablespoons Greek yoghurt

 METHOD

1. First of all, marinade both sides of the fish fillets with salt, then let sit for half an hour.
2. Next preheat the oven to 230°c.
3. Now heat the grill, drizzle olive oil over the fillets and cook under the grill for around 7 to 8 minutes on both sides, until they are cooked through.
4. While the fish is grilling, prepare the sauce by mixing the tahini pasta with the juice of one lemon, as well as the zest of the lemon, the yoghurt and the crushed garlic. Add 3 tablespoons of water and mix well until the paste is smooth. Finally sprinkle in some fresh parsley.
5. Once the fish is cooked through, remove from the grill and place on an oven dish. Cover the fish in the tahini and lemon sauce then bake in the preheated over for 10 minutes. The sauce should bubble and turn a golden brown.
6. With the fish in the oven, chop up the tomatoes and olives then dress with salt and pepper and drizzle with olive oil.
7. Remove the fish from the oven and serve everything together straight away garnished with fresh parsley and fresh bread or couscous.

You can find so many more low-calorie recipes online. But this fish dish is one of our favourites thanks to its unique and refreshing flavours. To try it yourself at home just visit Prinos Farm&Deli in Larnaca or Nicosia, or order online using our  e-shop today.