Easy way to cook fish 3

Ingredients:

• Any fish, with or without the skin

• Any assorted vegetables, cut / sliced into desirable pieces

• Olive oil

• Salt

• Optional: pesto (can be vegan)

Instructions:

1. Heat up the pan, add a splash of oil.

2. Add all vegetables and a small splash of water to create steam.

3. Season with salt and stir through.

4. Place fish on top of vegetable skin side up and close the pan with a lid.

5. Cook until fish has set - steam created in the pan will take care of that.

6. When cooked, you can spread some pesto over the fish.

   Serving suggestion: on its own or 2-3 boiled baby potatoes dressed in butter and lemon juice.

Fish pate

Fish and fish liver complement each other in terms of the nutrient profile. Protein from the flesh requires vitamin A for a proper utilisation of amino-acids, and liver is the richest source of vitamin A.

Perfect for breakfast, lunch or as a filling snack.

Ingredients:

• 3 tins of sardines in brine, drained

• 1 tin of cod livers, drained

• 1/2 finely chopped onion, can be red

• 1 tea spoon of lemon zest

• 2 tea spoons of lemon juice

• 1 table spoon of chopped capers (they are salty so no extra salt needed)

• 1-2 table spoons of olive oil or homemade mayonnaise

• Chilli flakes

Method:

Mash up all ingredients with a fork and enjoy.

Serving suggestions (depending on the state of your health):

• wrapped in lettuce leaves, topped with fresh vegetables like pepper, cucumber, radish, carrot

• in a salad

• with poached eggs

• as a topping on a baked potato, with other garnish of choice

• with linseed crackers

• with oat cakes

• with toasted sour dough bread