Healthy Heart

21 Apr 2016
POSTED BY Alvin Thomas

The human body needs certain types of fat for heart and brain health. Try these heart-healthy recipes.

It may sound contrary to your healthy eating plan but the human body actually needs some types of fat for heart and brain health. One common source can be found in cooking oils such as olive oil.

Of the cooking oils most commonly used – olive oil, canola oil, peanut oil and various vegetable oils – olive oil contains the most monounsaturated fat, which has been widely recognised for its potential role in reducing the risk of heart disease.

Experience the distinctive tastes of different varieties of olive oil in these delicious dishes and find more heart-healthy recipes at

* Family Features

Day Boat Cod with Melted Tomatoes

Heart Healthy Foods

Serves: 4


  • Olive oil
  • Salt and pepper, to taste
  • 4 cod filets (170g each)
  • Olive Oil Melted Tomatoes (recipe below)
  • Orange, Fennel
  • 4 lemons, cut into eighths


  • Heat oven to 200ºC.
  • Heat a medium-sized frying pan on high. Add the olive oil and heat. Sprinkle salt and pepper onto the cod. Add the cod to hot oil and sear on one side until the fish is golden brown and crisp.
  • Transfer the cod to a baking tray that has been brushed with olive oil. Place the cod in the oven until it starts to flake; about 12 minutes. Remove the cod from the oven and keep it warm. 
  • Using a spoon, portion Olive Oil Melted Tomatoes onto four large dinner plates. Allow some flavoured oil to puddle on the plate. Carefully transfer the cod on top of the warm tomatoes.
  • Then top the cod with a colourful salad and squeeze a lemon wedge over the entire plate.

Olive Oil Melted Tomatoes

Heart Healthy Foods


  • 8 large Roma tomatoes, peeled, seeded and cut in half
  • Salt and pepper, to taste
  • 6 basil leaves, shredded
  • 3 tbsp parsley, chopped
  • 1 lemon, zested
  • 6 large garlic cloves, peeled and sliced thin
  • Extra-virgin olive oil


  • Heat oven to 165ºC. 
  • Place the tomatoes into a 22cm cake pan and season to taste with salt and pepper. Scatter the herbs, lemon zest and garlic on top of the tomatoes.
  • Drizzle the tomatoes with extra-virgin olive oil, which should come up about three-quarters of the way onto the tomatoes.
  • Cover with foil and bake until the tomatoes are tender; approximately 40 minutes.

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