Baked fish in marinade. Keep your heart healthy with a well-balanced meal that provides the right nutrients

Method
Combine the marinade ingredients. Place a piece of fish on two lettuce leaves. Spoon over a quarter of the marinade and gently fold and seal. Repeat with the remaining fish and lettuce leaves. Bake in a moderately hot oven till tender. Serve with rice or roti.

Lime Juice Dressing
makes 30 ml
2 tbsp lime juice
a pinch of salt
a pinch of pepper powder

Mix all ingredients.

Soya Sauce
Makes half cup
2 tsp soya flour
½ cup vegetable stock (see beow)
1 tbsp lime juice
a pinch of salt and pepper powder
a pinch of dry ginger powder

Mix all these ingredients and boil for a few minutes. Remove and use as desired.

Vegetable Stock
Boil vegetables (carrots, tomatoes, cauliflower, cabbage or any vegetables of your choice) in water with parsley, mint, basil, coriander leaves and cloves, black and green cardamoms, cinnamon sticks.
Cook on a slow fire for 10-15 minutes and strain.

Onion Sauce
Serves 4
2 onions, chopped
4 tomatoes, chopped
½ tsp roasted fenugreek powder (methi)
a pinch of salt and pepper powder
1 tsp oil

Heat the oil in a pan and add the chopped onions. Sauté for a few minutes. Add the remaining ingredients, mix and cover the pan. Cook on a slow fire for 10 minutes. Remove and set aside. While the mixture is still warm liquidise it in the water.

Nutritional value of each serving:
Calories: 222.0 K cal
Carbohydrates: 15.7 g
Fat : 6.0 g
Fibre: 1.9 g
Minerals : 3.3 g
Protein: 26.1 g

Extracted from the book, The Healthy Heart DietBook by G Padma Vijay, published by Orient Paperbacks.
Photographs: Shashi Nair
G Padma Vijay is a trained nutritionist with research experience in clinical nutrition.