Fish, soooo yummy, soooo versatile and soooo good for you! An excellent low fat source of protein, vitamins and minerals, fish is also packed full of omega 3 fatty acids which can help prevent heart disease and also reduces your chances of a stroke or heart attack. Yet despite the numerous health benefits people are still not getting enough fish in their diet – the American Heart Foundation actually recommends people eat 2-3 fish meals per week.
For many I think the idea of cooking fish is rather daunting and there mere thought of having a raw plain white piece of fish sat in front of them sends them running for the hills or that nearest piece of meat! It has a bit of a reputation as being bland or difficult to cook when in fact it is so easy and quick to cook!
So, by popular request, here are my top 5 EASY Fish recipes. I can’t promise you that they are gourmet meals BUT they are cost-effective and simple and tasty enough to bung in the oven on your average week night, when you are likely to be short on time and energy!
The fish ideas below serve 2 people…
Barramundi with Cumin
Coat two Barramundi fillets in a generous amount of ground cumin along with a little salt and pepper. Put a small amount of cold pressed olive oil in a frying pan and slowly fry on a medium heat, approx 5-6 mins each side. You will know when it is cooked if you cut into it gently and the flesh comes apart easily.
Make a dressing from 1 cup natural yogurt, 2 tablespoons cold pressed olive oil, a good squeeze of fresh lemon juice and a little salt and pepper.
Serve with your choice of green vegetables… we think english spinach works really well.
Mediterranean Trout or Salmon
Pre heat the oven to 200c. Place the trout in a piece of tin foil with a little salt and some pepper. Drizzle on a little Balsamic vinegar, cover the top with chopped sun-dried tomatoes and fresh basil and finally sprinkle on a few squares of feta cheese. Wrap the foil up into a parcel and place in the oven for around 20 mins or until the fish is cooked all the way through.
Serve with some steamed broccoli.
Asian White Fish - (have tried this with Perch, Snapper and Silver Dory but am sure most other firm white fish will do)
Pre heat the oven to around 200c. Place fish on some tin foil with a little salt and pepper. In a jug mix together 2 tablespoons of sesame oil, a little olive oil, a good amount of chopped fresh ginger, a small chopped onion, 1 tablespoon of organic tamari sauce. Mix together and pour over the fish. Wrap the foil up to form a parcel then ideally leave to marinate for about 30 mins (you don’t have to marinate but it is better if you do) Then bake the parcel in the oven for about 20 mins or until the fish is cooked through.
Serve on a bed of steamed bok choy.
Spicy White Fish- (have tried this with Snapper, Perch and Blue Eye but again am sure other firm white fish will be fine)
Pre heat the oven to around 200c. Place fish on some tin foil with a little salt and pepper. In a jug mix together the juice of half to one lemon and a clove or two of garlic (depending on how much lemon and garlic you like, taste to see) Add a red chilli and plenty of fresh coriander. Mix together and pour over the fish, wrap the foil up into a parcel. Place the parcel in the oven for about 20 mins until the fish is cooked through.
Julienne a courgette (zucchini) into long thin strips lengthwise and blanch for one minute in hot water. It has the consistency of spaghetti but no where near as many cals!
Salmon Burgers – (from Teresa Cutter – the healthy chef)
Combine 400g of chopped raw salmon, 2 tablespoons of chopped parsley, zest from 1 lemon, a little salt and pepper and one egg white into a food processor. Pulse until combined then remove and shape into 4 burgers. Coat in almond meal and rest in the fridge for 15 mins to help them set. Cook in a pan over a low to medium heat with a little olive oil until crisp, golden and cooked through.
Serve over lots of leafy greens and then drizzle over 2 tablespoons of lemon juice, 4 tablespoons of olive oil and a pinch of black pepper.