SUBSCRIBE
Monday, June 23, 2025
Health For Mzansi
  • Trending
  • My Health
  • Conversations
    • Podcast
    • Health Heroes
    • TV
  • Grow It
  • My Food
    • Nutrition
    • Recipes
No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
    • Health Heroes
    • TV
  • Grow It
  • My Food
    • Nutrition
    • Recipes
No Result
View All Result
Health For Mzansi

Guys, hit the kitchen and rustle up this fab fish dish

by Noluthando Ngcakani
24th May 2022
in Recipes
Reading Time: 4 mins read
A A
Fish is an excellent source of omega-3 fatty acids too, which provides satiety and helps to cut down on food cravings and a person's indulgence is less for unhealthy food. Photo: Supplied/Pharma Dynamics

Fish is an excellent source of omega-3 fatty acids too, which provides satiety and helps to cut down on food cravings and a person's indulgence is less for unhealthy food. Photo: Supplied/Pharma Dynamics

Gents, kickstart your engines with this flaky baked fish and juicy tomato dish. Let’s face it bafethu, the internet is full of studies that show that on average, men just aren’t as healthy as women. And just because women will outlive you, it doesn’t mean that you can’t treat yourself in the kitchen.

We need to buckle down and have some serious chats about men’s habits and the impact this has on their heart health, says Pharma Dynamics spokesperson, Nicole Jennings.

Dementia treatment: Registered dietitian Jason van Heerden. Photo: Supplied/Health For Mzansi
Registered dietitian, Jason van Heerden. Photo: Supplied/Health For Mzansi

“What many don’t realise is that there are usually no signs or symptoms of high blood pressure (hypertension) or high cholesterol. Yet both increase your risk of a heart attack and stroke. That’s why it is so important to have these checked by your GP on a regular basis, especially if you’re 40 and older.” 

Jennings adds that heart health is no longer linked to age. Now one in in five heart attack patients are younger than 40. “The earlier you start to look after your health, the better for your heart. The first place to start is to recognise the risk factors for heart disease.” 

Don’t ignore the *warning signs of a heart attack and seek help immediately.

Pharma Dynamics is a provider of cardiovascular medication in Mzansi.

Prevention better than cure

Heart disease is preventable, says Jennings. Making small changes to your diet by eating more fruit, vegetables, fish, wholegrains and reducing salt consumption, is a much safer way to lose weight than resorting to extreme dieting. 

“Proactive, preventative care is the best approach to reduce heart attack deaths among middle-aged men.”

Pharma Dynamics spokesperson, Nicole Jennings

Here’s what every guy’s plate should look like

Does taking your health seriously mean no more braais? Heck no, says Pretoria dietitian Jason van Heerden. “It just means we want to have a bit more of a focus on plant foods like fruits, vegetables and our wholegrains like wholewheat bread and All Bran flakes, and other fantastic sources of fibre that we need to get in.”

Diet trends
Non-digestible carbohydrates are collectively known as fibre. They are most often categorised as soluble or insoluble. Photo: Supplied/Health For Mzansi

Van Heerden breaks down four essential foods on a man’s daily dinner plate:

  • Green: Half of your plate must be filled with non-starch vegetables, says Van Heerden. “This includes salad greens, tomatoes, carrots, spinach and morogo – the more watery vegetables.”
  • Starch: A quarter of the plate can be starches like potato, butternut, rice and breads.
  • Protein: “Ideally, we want to be having more protein. For example, more meat with less fat, fish, and chicken without the skin. We can even have pork, we can look at things like eggs, and beans, because beans are very high in fibre as well,” Van Heerden advises.
  • Fat: Just a little bit of fat, like the oil you use to cook the meat, a bit of avocado or some olives.

*Warning signs of a heart attack in men include chest pain and discomfort, which can spread to the arms, neck, jaw or back. Dizziness or light-headedness, feeling nauseas, indigestion, unexplained sweating or shortness of breath are also critical signs.

ALSO READ: Bedtime sweet spot linked to heart health

Ingredients

  • 2 slices brown or wholewheat bread
  • Juice and grated rind of 1 lemon
  • ½ tsp (2,5ml) salt
  • Black pepper to taste
  • 2 cloves of garlic, finely chopped
  • 1 tbsp (15ml) dried or chopped fresh origanum
  • 4-5 x 160g firm white fish portions, thawed if frozen
  • 3 tomatoes, sliced
  • 1 tbsp (15ml) sunflower oil
  • ¼ cup (60ml) water

Instructions

1. Preheat oven to 180 °C.
2. Crumble bread with your fingertips to form small pieces.
3. Mix breadcrumbs with lemon rind, salt, pepper, garlic and origanum.
4. Place fish in an oven dish or baking tray and pack a few slices of tomato on top of each portion.
5. Sprinkle with breadcrumb mixture and pour lemon juice and oil over the fish. Pour water into the dish to prevent fish from sticking and drying out.
6. Bake for 20 minutes or until the fish is just cooked and the crumbs are golden brown. Don’t overcook the fish.
7. Serve immediately with salad or veggies and a baked potato.

Tip:

1. Crumbed chicken: Dip chicken portions in buttermilk and then top with the crumb mixture. Bake as above.

Tags: fishHealthheartmen
Noluthando Ngcakani

Noluthando Ngcakani

Related Articles

Beat the chill with hearty, wholesome chicken soup
Recipes

Beat the chill with hearty, wholesome chicken soup

by Vateka Halile
10th June 2025
Immune booster
Recipes

Boost your body with homemade immune shots

by Andrea du Plessis
13th May 2025

Stories

HIV and initiation: Supporting boys through cultural rites
Security fails as gangs target Eastern Cape clinics
Dr Makanya blends spiritual healing with art therapy
Canola oil: A heart-healthy choice for your kitchen
No more pain! Tackle the torment of toothaches
How smoking causes harmful bacteria in your mouth
Discover delicious, healthy dishes that will make your heart sing
Rediscover the joy of creamy pap with chicken livers
No Result
View All Result

Latest

Fathers matter: Shaping lives, not just childhoods
Conversations

Fathers matter: Shaping lives, not just childhoods

by Vateka Halile
23rd June 2025

From Sunday meals to shared books, some dads build bonds that last a lifetime. Others leave wounds that take just...

Read moreDetails
UCT

Amputees call for support beyond surgery

20th June 2025

FS clinic upgrade stalls, forces patients into cramped church

19th June 2025
Pineapple tea is Mzansi’s medicine in a mug

Pineapple tea is Mzansi’s medicine in a mug

18th June 2025
Kombucha

Kombucha: The tangy tea that’s good for your gut

17th June 2025
Health For Mzansi

Contact us
Office: +27 21 879 1824

News: hello@healthformzansi.co.za
Advertising: sales@foodformzansi.co.za

Awards & Impact
Privacy Policy

Cookie Policy
Copyright

Somagwaza

HIV and initiation: Supporting boys through cultural rites

cropped-scott-webb-yekGLpc3vro-unsplash.jpeg

Security fails as gangs target Eastern Cape clinics

Dr Sinethemba Makanya

Dr Makanya blends spiritual healing with art therapy

Fathers matter: Shaping lives, not just childhoods

Amputees call for support beyond surgery

FS clinic upgrade stalls, forces patients into cramped church

Pineapple tea is Mzansi’s medicine in a mug

Kombucha: The tangy tea that’s good for your gut

From farm to fork: How red meat fuels jobs and plates across SA

error: Content is protected !!
No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
    • Health Heroes
    • TV
  • Grow It
  • My Food
    • Nutrition
    • Recipes

© 2021 Health For Mzansi | Farmers For Change Pty (Ltd)

HIV and initiation: Supporting boys through cultural rites Security fails as gangs target Eastern Cape clinics Dr Makanya blends spiritual healing with art therapy Canola oil: A heart-healthy choice for your kitchen No more pain! Tackle the torment of toothaches How smoking causes harmful bacteria in your mouth Discover delicious, healthy dishes that will make your heart sing Rediscover the joy of creamy pap with chicken livers