Coach Ray

Training for Excellence, with Excellent Training

Healthy Recipe
Chef Ray

Chef Ray: Baked Fish with Beetroot and Mint Salsa

Qwik and simple to make, flavoursome to boot.

From: Macri, Liz (Sep 2016)  in: Single Serve Healthy Food Guide

Serves: 1

  • 1 frozen hoki fillet (around 110g)
  • 1/3 cup reduced-salt chicken stock
  • 1/3 cup wholemeal couscous
  • 1 tablespoon grated lemon zest
  • 2 tablespoons chopped mint leaves, plus extra to garnish
  • 2/3 cups diced cooked or canned beetroot
  • 2 spring onions, thinly sliced
  • 2 teaspoons lemon juice
  • 1 teaspoon olive oil
  • 2 tablespoons crumbed reduced-fat ricotta
  • 1 cup baby rocket
  1. Cook frozen hoki fillet according to packet instructions.
  2. Meanwhile heat stock to a simmer, add couscous, cover and set aside for 3-4 minutes before adding lemon zest and half the mint and fluffing grains with a fork.
  3. Place diced beetroot, spring onion, remaining mint, lemon juice and olive oil in a medium bowl to make salsa; stir to combine.
  4. Put hoki and couscous on a plate. Spoon beetroot salsa onto fish; scatter with crumbed ricotta, garnish with mint leaves and serve with rocket.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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If you enjoyed this recipe here is one I published last year:

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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