Lip-smacking fish dish

The busier life gets, the less time there is to prepare healthy meals at home. For this reason many South Africans opt for the easy way out – takeaways and restaurant food. Unfortunately, this may lead to health hazards as they are usually not informed about the amount of added preservatives, calories, fats and sugars in these foods.

Try out this recipe to make a tasty “Fish In Sour Cream Surprise” which is low in carbs and calories, from pharmacist and diet pioneer Gert Coetzee ’s The Diet Everyone Talks About.

Portions: 4

Preparation Time: 30 minutes

kilojoules: 400 

Fish in sour cream surprise
Fish in sour cream surprise


500 to 600g fish fillets, deboned, skin removed (can be frozen)

250ml fresh cream

Juice from half a lemon

200 ml milk

1 packet white onion soup powder

To taste: Salt and pepper, parsley, grated cheese, small margarine cubes


1. Preheat oven to 80°C Celsius.2.

2.To remove skin: Use fish while still frozen. Hold under warm running tap water. Remove skin easily. Place fish (one layer) in a greased, shallow, ovenproof dish.

3. Mix cream, lemon juice, milk and soup powder together. Pour half over the fish.

4. Add the rest of the fish. Pour the rest of the cream mixture on top.

5. Add seasoning to taste. Finish off with grated cheese and margarine cubes.

6. Bake for 45 minutes.