I always aim to eat a diet rich in healthy fats, cooking with coconut oil, plenty of avocados, nuts, eggs, butchers bacon, dressing salads with olive oil and if you follow me on Instagram/Twitter or Facebook you’ll know I eat plenty of salmon.
But that’s the only fish I eat. I’m not keen on the taste of most fish and it took me a long time to like salmon. I struggled through a few dinners in the beginning. So now I’m wondering what else I may learn to like? Will I no longer skip past the seafood section on a restaurant menu? No more endless chicken? The possibilities!!! ;) So on my mission to eat more healthy fats and more fish I am committing to having more oily fish every week, and not just salmon. Other fish which are rich in Omega 3 essential fatty acids are herring, atlantic mackerel, halibut and trout.
Omega 3 fatty acids are particularly beneficial for optimum health. They have been shown to reduce the tendency of blood to clot, lower blood triglyceride levels, lower total cholesterol levels and in some individuals to raise HDL (good) cholesterol, all of which are thought to lower the risk of Heart Disease. Consumption of Omega-3 fatty acids during pregnancy is critical to fetal development. They are required for the formation of synapses and cell membranes. Salmon, trout, mackerel and herring are also a source of Vitamin D so I’ll be eating plenty to build up my reserves after winter and over next winter.
Recently I discovered Fish Parcels, this is one of the best ways of cooking fish in my opinion. Wrapping fish fillets in foil ensures they cook without drying out and that you are able to penetrate the fish with flavour! You can make the parcel the day before and keep in the fridge for a quick dinner! The flavours will release overnight too.
Mediterranean Herb Fish Parcel
Ingredients for one:
palm sized fish fillet, skinned and pinboned- 1 small garlic clove, peeled and finely sliced
- zest and juice of ½ lemon
- 1 shallot, finely sliced
- 5 cherry tomatoes, halved
- handful of fresh green beans, ends trimmed
- drizzle of olive oil
- 1 handful pitted fresh black olives, halved (optional)
pinch freshly ground salt & black pepper- splash of white wine
- 1 tsp drained baby capers (optional)
- 1 tsp fresh oregano leaves
- 1 tsp fresh parsley
- 1 tsp fresh dill
(I added 1/4 of a finely sliced sweet potato to the parcels pictured, steamed for a few minutes first)
How To:
Preheat oven to 200ºC with a baking tray in the centre of the oven. Make a bag out of wide foil by tearing off a piece 35 x 45cm in size and folding it double. Fold three sides up. Leave one side open.- Place the ingredients in a large bowl. Season and gently combine, scoop into the foil bag. Seal the remaining edge loosely.
- Cooking time will depend on how thick your fish fillet is, but it’s easy enough to open it up after 15 minutes and have a little look. If the flesh separates in the middle and is white and flaky, it’s ready. If it’s not just put it back in the oven to cook for as long as it needs (just keep checking every 5 minutes or so). Any fish variety will work with this technique.
- Once cooked, place the bag on a serving plate and gently pierce to release the steam. The tomatoes and wine will have made a delicious sauce.
Spicy Fish Parcel
Ingredients for one:
- 1 palm sized fish fillet, skinned and pinboned
- olive oil
- zest and juice of 1/2 lime
- 1 small garlic clove, peeled and finely sliced or grated
- 1 flat tsp fresh ginger, grated
- 1 small red chilli, deseeded and finely sliced
- pinch freshly ground salt & black pepper
- coriander leaves, 1 tbsp when chopped
- 2 spring onions, thinly sliced diagonally
- 1 small carrot, julienned or finely sliced like noodles
- 1/2 large bell pepper, finely sliced
How To:
Preheat oven to 200ºC with a baking tray in the centre of the oven. Make a bag out of wide foil by tearing off a piece 35 x 45cm in size and folding it double. Fold three sides up. Leave one side open.- Place the ingredients in a large bowl. Season and gently combine, scoop into the foil bag. Seal the remaining edge loosely.
- Cooking time will depend on how thick your fish fillet is, but it’s easy enough to open it up after 15 minutes and have a little look. If the flesh separates in the middle and is white and flaky, it’s ready. If it’s not just put it back in the oven to cook for as long as it needs (just keep checking every 5 minutes or so). Any fish variety will work with this technique.
- Once cooked, place the bag on a serving plate and gently pierce to release the steam.
- I served this with a small portion of wholegrain basmati rice.
Shopping Tips
When shopping for fish, choose wild over farm raised whenever possible, especially when purchasing salmon. Studies have shown that wild fish have higher levels of omega 3 and are generally more environmentally friendly. To choose the freshest fish possible, look for rich red gills, shiny even-colored skin, and bright, clear eyes. Plan on cooking the fish the day of purchase if possible. If not, fish will stay fresh in the fridge, for a day or two. I usually buy my fish in Johnny Morgan Fish Mongers at the Market Square, Dundalk.
I hope you’ll enjoy this recipe. Keep in touch on Facebook, Twitter, Pinterest and Instagram for updates and feel free to ask me any questions you may have.
Emma x
