Fish is an excellent, and the only readily available, source of long-chain omega-3 fatty acids. Fish is low in fat and high in protein. Healthy ways to enjoy fish include baked, poached, grilled and steamed.
Whole fish (any fish you like)
Salt and pepper
Make shallow cuts along the top of fish. Place fish into a baking tray and rub the marinade into the fish and cover fish with glad wrap. Leave in fridge for half a day or overnight.
Preheat oven to 250 degrees and remove glad wrap. Oven the fish for 30 minutes.
Serve with rice and vegetables.
That’s it! A simple meal that is low in fat and high in protein.
Eating baked fish a few times a week may get a bit boring, so I have included below more simple ways to cook fish.
Healthy ways to cook fish include:
- Shallow frying – dry and flour the fish. Place a small amount of oil or butter in the pan. Fry the fish at a medium heat.
- Grilling – cut slashes into whole fish to help the heat penetrate the flesh. Place fish on a preheated grill. Baste frequently.
- Poaching – not suitable for flaky varieties. Place fish in gently simmering stock. Whole fish should be placed in a pan of cold stock, which is then slowly brought up to a gentle simmer.
- Steaming – put fish in a steamer or on a plate over a saucepan containing gently boiling water. Cover.