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.
Ingredients
Whole fish (any fish you like)
Marinade:
Garlic
Chopped chilli
Chopped garlic
Lemon juice
Salt and pepper
Olive oil
Method
Step 1.
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.
Step 2.
Preheat oven to 250 degrees and remove glad wrap. Oven the fish for 30 minutes.
Step 3.
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.
