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Father’s Day: Cook Your Dad this Heart Friendly 3 Course Meal

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Recipes
4 min read
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While the selfless love of a father is felt every day of the year, it is traditionally celebrated every third Sunday of June.

This year, we want to celebrate this day with a lot of heart while taking care of the heart as well.

We have curated a special three course meal that will make your father smile, in a healthy way.

We suggest you start the meal with a healthy dip and veggies, followed by fish which is blessed with riches of Omega 3 fatty acids and finally a perfect guilt free summer popsicle.

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Course 1: Greek Dip with Assorted Veggies and Bread

Ingredients

  • 1 cup Greek yogurt or hung curd
  • 1/4 cup olive oil mayonnaise
  • 2 tsp. fresh lemon juice
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. Worcestershire sauce or soya sauce
  • Salt to taste
  • Ground black pepper
  • Crackers, for serving
  • Bread, for serving
  • Cut vegetables, for serving

Method

  • Mix all ingredients in a medium bowl and season with salt and pepper.
  • Chill until ready to serve.
  • Top with more black pepper and serve with crackers, bread, and vegetables.

Course 2: Grilled Fish with Orange Salsa served with Parsley Rice

For the Fish

  • 2 1/2 tbsp. extra virgin olive oil
  • 3/4 tsp. kosher salt
  • 3/4 tsp. black pepper
  • 1/2 tsp. paprika
  • 4 skinless Asian sea bass or salmon or cod or basa fillets
  • 1 small grapefruit (can replace with more orange or sweet lime)
  • 1 small orange
  • 3 tbsp. chopped fresh coriander
  • 1 tbsp. fresh lime juice
  • 1 tbsp. minced fresh garlic
  • 1/4 cup thinly sliced white onion

Method

  • Preheat oven to 180 C with oven rack in the middle tray.
  • Combine 1 1/2 teaspoons oil, 1/2 teaspoon each of salt and pepper, and paprika.
  • Place fish on a baking sheet; rub with paprika mixture.
  • Grill fish until it starts to brown and fish flakes easily with a fork, 10 to 12 minutes. Keep warm.
  • While your fish is in the oven, peel grapefruit and orange.
  • Using a small knife, cut fruit into segments, and coarsely chop. Whisk together coriander, lime juice, garlic, 2 tablespoons oil, and 1/4 teaspoon each of salt and pepper; stir in onion and citrus segments.
  • Spoon salsa over fish before serving
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For the Parsley Rice

  • 1 cup long grain white rice
  • 1 cup water
  • 1 cup vegetable stock
  • 1 tsp salt
  • 1 tbsp. olive oil
  • 2.5 tbsp. butter
  • 1.5 tbsp. minced garlic
  • 1/3 cup parsley
  • 1/4 tsp. pepper

Method

  • Warm together stock and water.
  • In a saucepan heat oil. Stir in rice and stir fry for 2-3 minutes to coat the rice well with fat.
  • Add warm water stock mixture to the pan, season with salt. Mix well.
  • Once the water comes to a boil, reduce the flame, cover and let it cook on low heat.
  • After 8-10 minutes, all the water would have evaporated.
  • Cover and let it rest for 10 minutes.
  • Using a fork loosen the rice grains.
  • Keep the pan uncovered and let the rice cool down completely.
  • Melt butter in a skillet. Once butter is hot but and before it starts to get brown add minced garlic.
  • Stir fry garlic for 1-2 minutes until it is brown and crispy.
  • Add parsley. Cook for 30 seconds until fragrant.
  • Add cooled down rice, pepper, and salt if required.
  • Toss the rice gently until it is evenly coated with butter, garlic, and herb.
  • For extra garlic flavor sprinkle some crispy garlic chips on top while serving.
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Course 3: Athenian Berry Popsicles

Ingredients

  • 2 cups blueberries or strawberries or cherry or raspberries or blackberries or a mix of all berries
  • 2 tbsp. honey
  • 2 cups vanilla Greek yogurt or any flavour

Method

  • Blend the blueberries in a food processor or blender on high speed until nearly liquified into a smoothie-like consistency
  • Pour the thick blueberry liquid into a large bowl.
  • Stir in the honey.
  • Add the yogurt and very gently mix everything together.
  • Do not fully blend the yogurt and blueberries.
  • You want those patches of white and blue.
  • The mixture will be thick.
  • Pour mixture evenly into each popsicle mold.
  • If your popsicle mold has slots for sticks, you can insert them before freezing – if not, freeze for 2 hours, then put a wooden popsicle stick in the middle.
  • Continue to freeze for an additional 4-6 hours or overnight.
  • Run popsicle molds under warm water to easily remove.

(The author is a lawyer turned business intelligence consultant turned chef. He also designs weekly and monthly meal plans for clients and conducts baking and cooking workshops.)

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