Simple and healthy way to cook fish without the need to add more than a dash of oil.
Flaked fish cooked like this, streamed or poached is a great way to introduce it to babies. Fish is a common allergen though so if you’ve a family history of allergy follow the three day introduce and monitor 3 day rule.
Fish is such a great source of protein for all of the family. Lean white fish like the pollock used here is a very low in fat (pollock is typically 1.2% fat) and fattier fish like sardines and salmon are rich in the healthy long chain omega 3 fats which we could pretty much all do with eating more of. So that’s a win win. Either low fat or rich in good fats.
As a nation we seem to be stuck in a rut with how we eat most of our fish though, and although I try to avoid it we are often too. So last night I decided to do something I’ve not done in ages. This recipe would also be good with some chopped olives (another great source of healthy fats in the form of monounsaturated fat) or some chilli.
Fish of your choice (this is pollock as that’s what came off our friends boat yesterday).
1 onion, diced
1/2-1 pepper, chopped
1-2 cloves garlic, chopped
1 can chopped
A small bunch of basil, chopped or 2-3 tsp if dried
1-2 tbsp red wine vinegar (a glug!)
A dash of Worcester sauce (small dash as high in salt)
Plus veg on the side of your choice (we’ve got carrots and spouts) and either rice or potatoes(we’ve got a multi-mash of potatoes and parsnips)
Heat a dash of oil in a non stick frying pan. Fry if the onion for a few minutes and then add in the garlic.
A couple of minutes later add everything other than the fish and the basil.
After about 5 minutes add in the basil and the fish.
Exact cooking times for the fish will vary according to the thickness of the fillet so you’ll need to keep an eye on it.
*I’m not a big fish skin fan so removed it before serving, but if you want crispy skin simply grill skin side up or pan fry skin side down before adding to the veg. and reduce the cooking time.
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