Select Page

Tuna is such a fantastic source of omega 3 fatty acids, essential in maintaining heart health and brain function.

I often recommend this Thai style tuna recipe and the feedback is great!


  •  2 TBS fresh lime juice
  • 1 TBS fish sauce
  • 2 tsp dark sesame oil
  • 1/2 tsp crushed red pepper
  • 4 trout fillets
  • Cooking spray
  • 1/4 cup coarsely chopped fresh coriander
  • Lime slices (optional)
  • Coriander sprigs (optional)


1. Preheat oven to 180°C

2. Combine first 4 ingredients in a small bowl; stir well.

3. Arrange trout on a roasting pan coated with cooking spray

4. Brush half of juice mixture on fish

5.  Bake at 180°C for 5 minutes

6. Brush remaining juice mixture over fish

7. Bake an additional 5 minutes or until fish flakes easily when tested with a fork

8. Sprinkle with chopped coriander and garnish with lime slices and coriander

sprigs, if desired


Toni Smyth – Dietician’s in Cape Town