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Prasouda diet is tasty, heart healthy, brain healthy and approved*!

Spicy Whitefish

Fish is one of the main sources of protein for the Prasouda Diet. Prepared in various ways this one tastes to perfection. All the ingredients are easy to source.


4 good size whitefish fillets – thick should be about 6 oz each

2 large ripe tomatoes
2 shallots
3 Tbs. fresh basil
2 cloves garlic
3 T white wine
6 black olives
3 T. olive oil
1 t chili powder

1. slice the shallots
2. chop the tomatoes
3. crush the garlic
4. pour a glass of wine 🙂
5. chop the basil

Heat the olive oil in a heavy skillet over medium high heat. You want to brown not blacken the fish. While the pan is heating mix all the other ingredients together (not the fish).

Saute the fish until a nice golden colour – it will take approximately 3 – 4 min. Flip the fish and then pour the contents of the bowl over top. Simmer for another 3 – 4 minutes. Fish is cooked when it easily flakes apart.

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