healthy fish dinner

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Easy way to cook fish 2

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Easy_fish_2a.png

Ingredients:

  • Whole fish

  • Splash of refined olive oil

Tools:

  • Roasting tray with grilling rack (I use this one)

  • Knife

  • Baking paper - to protect the tray

Method:

  1. Set the oven to grill

  2. Make 2-milimetre deep incisions on both sides of the fish

  3. Coat the fish in a thin layer of oil

  4. Place the fish on the grilling rack inside the roasting tray lined with baking paper

  5. Put in the oven. Grill for 10 minutes, turn the fish carefully and repeat on the other side

Serving suggestion: with a touch of salt and lemon juice

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Easy way to cook fish 1

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fish.png

If you find cooking fish intimidating, then this recipe is for you. The skin is beautifully crisp while the steam that’s created under the lid keeps the fish moist. Although pan fried, the precious omega 3 fatty acids don’t get excessively damaged because the skin protects the flesh from burning.

Ingredients:

  • Fish with the skin on (e.g. salmon darne but any fish fillet with the skin will do)

  • Ghee, coconut oil (refined if you prefer neutral taste) or refined olive oil

  • Salt

  • Lemon juice

Tools:

  • Frying pan (small is you only make 1-2 pieces)

  • Lid

Method:

  1. Heat up the frying pan over medium heat

  2. Add enough fat of choice to cover the bottom of the pan

  3. Once hot, place the fish skin down and cover with the lid

  4. Cook for 7-10 minutes or until the fish looks firm; do not turn

  5. Transfer to a plate, sprinkle with some sea salt and drizzle with lemon juice