This recipe forms part of the Paleo (caveman) diet and brings together some very important ingredients; each one rich in vital nutrients and equally as important as the next in providing amazing health benefits. The Tilapia in this recipe is grilled, but to really get the benefits of the paleo diet should be prepared as a tartare; using a little freshly squeezed lime to cure. Lets take a look at the ingredients.
Tilapia
Tilapia is a white fish that originates from the rivers and lakes of Africa. It has a mild flavour, light texture, is low in sodium and low in fat. The Tilapia has a high protein content and contains healthy levels of Vitamin B12, phosphorus and niacin and extremely low levels of the dangerous secondary mineral Mercury. Higher levels of this mineral are often found in carnivorous fish such as Salmon. Tilapia is a perfect food for building muscle or for patients in rehab with muscle injuries and the like. The only downside is; Tilapia is relatively low in Omega 3; compared to Salmon and other oily fish. However another plus side of this fish is it's pretty cheap to buy; less than £2 a fillet.
Macadamia Nuts
Macadamias are known to promote good health, longevity and a reduction in degenerative diseases. Studies show that they lower blood serum cholesterol and total blood triglycerides. Macadamias have also been shown to lower LDL (bad cholesterol) while having little or no effect on HDL (good cholesterol). These great tasting nuts are full of monounsaturated fats, proteins, fibre, vitamins, minerals and phytochemicals. Macadamias provide a wide range of B vitamins including: B1, B2, B5 and B6, they also contain high levels of vitamin E, niacin, folate, potassium, calcium, zinc and iron. In addition Macadamias contain zero cholesterol, no trans fatty acids and are full of phytochemicals; antioxidants including polyphenols, amino acids, flavanols and plant sterols. Overall Macadamias are an amazing food!
Tomatoes
Tomatoes are rich in vitamin C, iron, potassium and vitamin B complex. The B vitamin complex is necessary for red blood cell production and protein utilization. This super fruit is also known for its antioxidant properties; in the form of beta carotene and lycopene, which help fight off free- radicals. Lycopene can also help reduce the risk of prostate cancer.
Avocado
Avocados are said to be the most nutritious of all fruits; they are easily digested and nourishing to the body. A great source of fibre, fruit protein, major antioxidants, omega 3, vitamin A and potassium. The monounsaturated fats in avocado speed up the basal metabolic rate; resulting in weight loss, this high 'good fat' content gives a quicker feeling of satiation (fullness) - reducing over eating.
Parsley
From the same family as celery (umbelliterae family), parsley is one of the world’s seven most potent disease fighting spices and improves the body’s organs ability to assimilate and utilize nutrients. Parsley improves the digestion of proteins and fats and helps repair and provide components for better blood cells. This spice provides glandular support of the liver, kidneys and adrenal glands, as well as being an effective immune booster; due to its high content of vitamin C, beta carotene, B12, chlorophyll and Essential Fatty Acids.
Coriander
Coriander; scientific name Coriandrum Sativum L has a number of health benefits and is packed with vitamins, minerals, essential oils and antioxidants. These include: vitamin A, C and K, Calcium, folic acid, phosphorus, potassium, iron, riboflavin, thiamin, magnesium and manganese. Coriander leaves act as stimulants and tonics; these can be used to destroy a whole host of harmful bacteria in the body, strengthen the stomach, aid digestion and lower levels of LDL (bad cholesterol) while increasing HDL(good cholesterol) levels.
Olive Oil
This is the greatest exponent of monounsaturated fat and is 55-85% oleic acid (omega 9), which helps to keep the arteries supple and aids in the prevention of cancer. Olive oil contains high levels of antioxidants such as polyphenols and oleocanthol, making it a great protector against heart disease; by lowering LDL and increasing HDL levels. It is also an abundant source of triterpenes ( known as natures steroids) and many more micronutrients.
Recipe
2 Tilapia fillets 1/4 of a cup of Macadamias (halved) 1/2 of a cup of chopped Tomatoes 1 Avocado (peeled, seeded and diced) 3tbs of Coriander (chopped) 3tbs of Parsley (chopped) Olive Oil
Pre-heat the grill to a medium heat. Place the fish on the grill and cook for 3-4 mins. To make the salsa: place all the ingredients (except the fish) in a bowl, combine and add the olive oil. Season to taste.
To make a tartare simply cut the fish into small pieces and only use about half the amount of the other ingredients. Make sure the salsa ingredients are finely chopped. Combine all the ingredients (including the fish) in a bowl and add a squeeze of lime (the lime will cure the fish slightly). This will give you a true raw food dish....enjoy!!
Original recipe from the Paleo Cookbook.