Delicious Dinner: Salsa Verde

Posted: Thursday, 18 October 2012

Categories: Health, Healthy Recipes, Nutrition

Focusing on You Personal Training works hard to provide you with the best advice, hints and tips to help you achieve a healthier lifestyle. This classic Italian accompaniment can transform everyday grilled fish, or even chicken, into a fresh, healthy and delicious meal.


1 shallot or 2 spring onions
1 clove garlic
4 anchovy fillets
1 lemon

1 bunch / handful of fresh basil leaves
1 bunch / handful of parsley, stalks removed
pinch of salt
black pepper
olive oil

Finely dice the shallot or spring onions and the garlic. (If using spring onions, pay particular attention to dicing the stems). Using a hand blender mince together. Juice the lemon and grate the zest of half. Add to the mixture, along with the chopped anchovy fillets. Mince again. Roughly chop the basil leaves and parsley, taking care to remove any tough stems. Mince and stir together with enough olive oil to achieve the consistency you prefer; some recipes call for chunky, rough salsa, others for a smoother texture. (Add a few drops of warm water if you’d like it thinner).

Finally, season to taste and serve as an accompaniment to a food of your choice. Salsa verde works well with grilled fish, such as tuna or salmon, grilled chicken, or even with stuffed vegetables, such as peppers or tomatoes.

If you’d like a vegetarian version, omit the anchovies entirely, replace with a handful of diced green olives, or for an extra-zingy version, add a level teaspoonful of preserved green peppercorns.

This recipe makes a healthier alternative to cheese or cream-based sauces. Grilling meat instead of frying is lower in fat, whilst still retaining flavour and texture. Your personal trainer will be happy to make suggestions on how to improve your favourite dishes to reduce saturated fat and calories.

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