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

4 min read

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.


Course 1: Greek Dip with Assorted Veggies and Bread


  • 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


  • 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


  • 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

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


  • 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.

Course 3: Athenian Berry Popsicles


  • 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


  • 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.)

(At The Quint, we are answerable only to our audience. Play an active role in shaping our journalism by becoming a member. Because the truth is worth it.)

Speaking truth to power requires allies like you.
Become a Member
Read More