Are you one that finds it hard to come up with ideas for cooking fish? Is it something you want to add more of in your diet but you find it bland or boring? Then here’s some simple ways of consuming it.
- Add herbs and spices
- Bake in foil with lemon or orange
- Cut it up and make a seafood pasta
- Barbeque
- Add to salad
- Add sauces
Adding fish is important to our diets as it is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
The Heart Foundation recommends that you eat fresh, frozen or canned fish with the highest levels of omega-3s two to three times a week. This is for heart and brain health.
If your concerned on the amount of mercury in certain fish, if consuming at least twice a week, you can find information from your countries health organisations and food authorities. Some fish low in mercury include; mackerel, Atlantic salmon, sardines, snapper and whiting, plus more.
I often play with flavours and herbs but this is one of my favourite. I simply make the crumbs myself and bake it in extra virgin olive oil. Easy!
Ingredients
Fish
- 1 cup rolled oats, blended to fine crumbs
- 1 cup plain Greek yoghurt
- 1-2 cloves fresh garlic chopped OR 1 tsp minced garlic
- 3-4 tsp lemon pepper, depending how strong you like the taste
Potatoes
- Low carb potatoes, cut in 2-3 cm cubes/ wedges
Salad dressing
- 1/2 cup olive oil
- 1/3 cup balsamic or red wine vinegar
- 2 tblsp honey
- 1 tsp basil, dried is fine
- 1 tsp Coriander , dried is fine
- (Not required but I added in 1 tsp black seed oil to get my daily intake in a different way)
Method
Pre heat oven, fan forced on 180 deg C.
Gather 2 large bowls or plates. In one bowl place the oats. In the other bowl place the yoghurt. Add the lemon pepper to the oat crumbs and mix. Add the garlic to the yoghurt and mix through well.
Coat each piece of fish, front and back in the garlic yoghurt. Then place it in the crumbs and press down so it’s coated well. Repeat on the other side of the fish. Press in any extra crumbs where it may not have coated. Complete for all pieces of fish and set aside.
Wash potatoes and cut. Sprinkle olive oil over an oven proof tray. Place potatoes on the tray and turn over so they are coated in the oil. Bake for 15-20 minutes.
During this time, prepare your salad and dressing. Occasionally turn the potatoes as well.
Once potatoes are almost cooked, move them to the side of the tray and add fish to the tray. Ensuring there is enough oil it won’t stick. You may require a seperate tray. You can use baking paper however it won’t give you that crunchy type crust.
Cook for 10 minutes one side. Using an egg flip on each end or spatula, carefully turn fish over. This stops the fish from breaking as you turn it.
Once cooked, serve with salad, potatoes and your home made dressing on the side.
Simple, delicious, healthy and quick to cook!
Eating healthy doesn’t have to be boring, flavourless or take forever to make!