Source: iulm.it; Tzatziki photo: cookpad.com

PRESENTATION

A fish main course prepared with sea bass, Greek yogurt, extra virgin olive oil, vinegar, garlic, dill, and cucumber.

INGREDIENTS:

Serves 4

1.4 kg (about 3 lb) whole sea bass

200 g (about 7 oz) Greek yogurt

4 tablespoons extra virgin olive oil

1 tablespoon wine vinegar

2 cloves garlic

3 sprigs fresh dill

1 cucumber

METOD

Clean and rinse the sea bass.

Wrap it in aluminum foil.

Place it in a baking dish half-filled with water and bake in a preheated oven for 20–30 minutes.

Meanwhile, prepare the tzatziki sauce: wash the cucumber and coarsely grate it with the peel on.

Place the grated cucumber in a colander set over a bowl and let the excess liquid drain for at least 1 hour.

Press the cucumber with the back of a spoon to remove as much liquid as possible.

Finely mince the garlic in a blender to obtain a smooth garlic paste.

Place the yogurt in a bowl and mix it with the garlic and the drained cucumber.

Add the finely chopped dill.

Cover with plastic wrap and refrigerate to allow the flavors to develop.

Once the sea bass is cooked, clean it and remove the bones.

Separate it into fillets and arrange them on a serving platter.

Drizzle with a small amount of olive oil and spoon some tzatziki sauce over the fish.

ALLERGENS:

• Wine vinegar: contains sulfites
• Garlic: very rare cases of reactivity have been reported
• Dill: may cause contact allergy and cross-reactivity in individuals allergic to mugwort pollen
• Sea bass: fish is listed among allergens in EU Regulation 1169/2011
• Cucumber: cases of individual intolerance have been reported
• Extra virgin olive oil: allergy is uncommon; intolerance has not been described
• Greek yogurt: milk proteins and lactose

NOTE

• Prepare and handle under strict hygienic conditions.

Nutritional Benefits of the Ingredients:

• Wine vinegar: rich in grape polyphenols, making it an antioxidant food that strengthens the immune system, combats free radicals, helps control blood sugar levels due to acetic acid, and helps reduce blood pressure
• Garlic: immune-boosting properties; supports liver function and the elimination of metabolic waste; also has cholesterol-lowering, lipid-lowering, antiplatelet, hypotensive, and blood glucose–lowering effects that support cardiovascular health
• Dill: helps increase urine output (diuretic effect)
• Sea bass: rich in zinc and selenium, supporting immune function and inhibiting prostaglandin formation that can impair cellular function; high in omega-3 fatty acids, which inhibit platelet aggregation (a cardiovascular risk factor); beneficial for liver function due to its content of zinc, selenium, and omega-3 and omega-6 fatty acids
• Cucumber: supports kidney function and helps prevent kidney stones; also beneficial for liver function
• Extra virgin olive oil: a source of vitamin E, which protects the immune system from harmful fatty acids

SAFETY / INTENDED USE

Also suitable for individuals with:

• Anorexia / weight loss

Not suitable in cases of:

• Nausea and vomiting
• Constipation
• Mucositis (inflammation and lesions of the oral cavity)
• Dysphagia (chewing and swallowing difficulties)