HEALTHY MEALS

* CRISPY FRIED FISH WITH SWEET-SOUR SAUCE RECIPE :

Recipe by : chef ssentongo

Ingredients:

• Whole fish (e.g., tilapia or snapper), cleaned and scored
• Salt and pepper
• Flour or cornstarch for coating
• Oil for frying
• Sauce: soy sauce, vinegar, sugar, ketchup, garlic, ginger
• Chili slices, green onions, sesame seeds for garnish

Steps:

1. Season fish with salt & pepper; coat with flour/cornstarch.
2. Fry fish in hot oil until golden and crispy.
3. Mix sauce ingredients (soy sauce, vinegar, sugar, ketchup, minced garlic, ginger); simmer until thick.
4. Toss fried fish chunks (or serve whole fish) with sauce.
5. Garnish with chili, green onions, and sesame seeds.

Want tips on frying fish perfectly or sauce variations? 🍴

* A CLASSIC BEEF FILET MIGNON WITH PEPPERCORN SAUCE & ROASTED TOMATOES:

1. Ingredients (serves 2):
   • 2 beef filet mignon steaks (about 200 g each)
   • Salt & coarse black pepper
   • 2 tbsp butter
   • 2 tbsp olive oil
   • 4 cherry tomatoes (halved)
   • 1 sprig fresh rosemary
   • 1 tbsp crushed black peppercorns
   • ½ cup beef stock
   • ¼ cup heavy cream
   • Fresh thyme for garnish
2. Preparation:
   • Season the steaks generously with salt and pepper.
   • Heat olive oil & 1 tbsp butter in a skillet over medium‑high heat.
   • Sear the steaks 3–4 min per side for medium‑rare (adjust time for thickness).
   • Add rosemary to the pan during the last minute and baste the steaks with the butter.
   • Remove steaks, let rest 5 min.
3. Peppercorn sauce:
   • In the same skillet, add crushed peppercorns and beef stock, scraping the browned bits.
   • Reduce by half, then stir in cream and remaining butter.
   • Simmer 2–3 min until thickened; season with a pinch of salt.
4. Roasted tomatoes:
   • Toss tomato halves with a little oil, salt & pepper.
   • Place cut side down in the skillet for 2 min until caramelized.
5. Plating:
   • Spoon the peppercorn sauce onto the plate, place the steak on top.
   • Arrange the roasted tomatoes around the steak, garnish with rosemary and thyme.

Do you want tips on perfecting the sear or adjusting the sauce flavor?

* PAN ‑SEARED NILE PERCH FISH FILLET IN A SPICY COCONUT ‑CURRY SAUCE WITH RICE & GREENS.

Ingredients (serves 2)

• 2 Nile Perch fish fillets (e.g., cod or halibut), 150–180 g each
• 1 cup coconut milk
• 1 tbsp red curry paste
• 1 tsp ginger, grated
• 1 garlic clove, minced
• 1 cup fresh spinach or kale, chopped
• 1 small red chili, sliced (optional for extra heat)
• 1 red bell pepper, thinly sliced
• 1 cup jasmine or basmati rice
• 2 tbsp vegetable oil
• Salt & pepper to taste
• Fresh micro‑herbs (cilantro or coriander) for garnish
• Lime wedges (optional)

Method

1. Rice: rinse rice, cook in 2 cups water (or rice cooker) until fluffy. Keep warm.
2. Sauce: in a saucepan, heat 1 tbsp oil, add curry paste, ginger & garlic; fry 1 min. Stir in coconut milk, simmer 3 min. Add spinach, red pepper & chili; cook until wilted. Season with salt.
3. Fish: season fillets with salt & pepper. Heat remaining oil in a skillet over medium‑high. Sear fish 3–4 min per side until golden and cooked through.
4. Plate: spoon rice onto plate, place fish on rice, pour sauce around, scatter extra chili & red pepper, garnish with micro‑herbs.

Tips

• Adjust spice by adding more chili or curry paste.
• Serve with lime for a fresh zing.

Want the exact measurements in metric units or a simplified version for a quick weeknight meal?

* AN AVOCADO SALAD BOAT SERVED WITH A GREEN SAUCE .

Here’s the basic recipe:

1. Ingredients (serves 2):
   • 2 ripe avocados, halved & pitted
   • 1 tomato, diced
   • Fresh spinach or mixed greens
   • Microgreens or shredded red cabbage for topping
   • Olive oil & lemon juice (for dressing)
   • Salt, pepper, and optional herbs (e.g., basil)
2. Green sauce:
   • Blend avocado, spinach, olive oil, lemon juice, and a pinch of salt until smooth.
3. Preparation:
   • Scoop out a little extra avocado flesh from each half to create a “boat”.
   • Toss tomato, greens, and avocado flesh with olive oil, lemon juice, salt & pepper.
   • Fill each avocado boat with the salad mix, top with microgreens.
   • Serve with a side of green sauce drizzled or on the plate.

Want the exact dressing proportions or a variation of the sauce?