Fish steaks make ideal fast food, and serving them with a vibrant salsa, rice and a mixed-leaf salad transforms plain cooked fish into an exciting dish. Use a ridged cast-iron grill pan to produce attractive markings on the fish. In summer, instead of being cooked indoors, the fish can be cooked outdoors on a barbecue. Place the steaks on a sheet of foil to prevent the delicate flesh from slipping through the barbecue rack.
For a tomato and olive salsa, combine the diced tomatoes with 1/2 diced cucumber, 4 chopped spring onions, 50 g chopped stoned green or black olives and 1/2 cup chopped fresh basil. Or use 1 tablespoon well-drained and rinsed capers instead of olives.
Capsicums are an excellent source of vitamin C and beta carotene, but the beta carotene content varies depending on the colour of the capsicum. Green capsicums contain around 265 mcg carotene per 100 g, while red capsicums contain approximately 3840 mcg for the same weight.