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Rockfish Ceviche

Serves 6


    Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats.


    Ceviche tips

    Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.


    Rockfish Ceviche


      • 1 lb (450 g) rockfish or Pacific snapper
      • 4 limes
      • 1 lemon
      • 1/2 cup (125 mL) finely sliced red onion
      • 1 serrano pepper, halved, seeds removed, and cut crosswise into fine slices
      • 1 cup (250 mL) whole grape tomatoes, cut into quarters
      • 1 avocado, split and cut into thin slices.
      • Pinch of salt
      • Pinch of black pepper
      • 1/4 cup (60 mL) cilantro


      Per serving:

      • calories130
      • protein15 g
      • total fat6 g
        • sat. fat1 g
      • total carbohydrates5 g
        • sugars1 g
        • fibre3 g
      • sodium78 mg



      Cut fish into 1/2 in (1.25 cm) cubes and place in single layer in rectangular glass dish fitted with lid. Juice limes and lemon to yield about 3/8 cup (90 mL) and pour over fish. Place in refrigerator and allow lime/lemon juice to “cook” the fish for about 30 minutes.


      Place sliced onion and serrano pepper overtop of fish and allow to marinate for 10 to 20 minutes more.


      To serve, combine ceviche with grape tomatoes and heap onto individual plates or shallow bowls, placing a few slices of avocado alongside. Season with salt and pepper and garnish with chopped cilantro.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.