The first step to cooking fish healthily is to find a market that has well-trained fishmongers, who can give you good recommendations. Also, it is best to buy the whole fish and ask for it to be cut for you. There are a few tips for choosing a good fish: you should look at the gills. The gills should be a nice and rich red.
Moreover, the eyes should be bright and shiny and the skin is supposed to be shiny and elastic, as well. Also, the smell of fresh fish is a little bit sea-like — it has just a mild odor and it doesn’t smell really fishy.
Cooking is the hard part. Overcooking the fish is what makes it smell bad in your kitchen and home, so make sure this doesn’t happen. You can put it back in the oven if it not ready but you can’t save it if it’s burned.
There are many famous chefs that work with fish meat on a daily basis and they created a few dishes that are tasty, nutritious and do not require special skills to be made. Once you feel ready to try some of the healthiest recipes, read the list below. Now go take your sunscreen for fishing and your fishing net, bring home some fish for the next dinner and learn how to make the dishes with the help of this list!
This is a basic and easy-to-make dish. It is delicious and very popular with chefs like Jamie Oliver, Daniel Boulud, Jacques Pepin, Thomas Keller, Gordon Ramsay and the list can go on forever. It is dairy-free and it is a perfect soup for the winter. It has a medium difficulty level, so even beginners are able to make it. The good thing about it is that it has 40.6 grams of protein and only 3.2 grams of fat.
Start by trimming and chopping 1 small bulb of fennel, 3 sticks of celery and 1 fresh red chili. Add some chopped garlic (approximately 4 cloves) and 3-4 tomatoes. Now pick 1 bunch of fresh thyme leaves and cut the fish into chunks.
Cook the mixture (fennel, celery, and garlic) in olive oil over medium heat until it becomes soft. Add 1 glass of white wine and some water and continue to blend them in. Now add the tomatoes and simmer until the vegetables are cooked. When the fish becomes opaque, add 400 grams of prawns, mussels or clams and simmer for another 2 or 3 minutes.
This is best served with seasoned vegetables and a drizzle of extra virgin olive oil. It should take you around 30 minutes to make this recipe and it has a number of 4 to 6 servings. Also, it has just 240 calories per serving. Give it a try as soon as you can!
Sesame seared salmon
This is a gluten free and dairy free recipe. It’s not that hard to make and you should not forget that salmon has plenty of omega 3, which is healthy for our eyes and our brains.
Buy noodles and cook them as it says on the packet, then squeeze a lime on them and mix.
Slice the salmon fillets into three pieces lengthways. Now spread 4 tablespoons of sesame seeds on a wooden plank and press one side of the salmon in order to form a crust. In a large dry non-stick pan put the salmon fillets with the crust side facing the pan and cook the fish for 2-3 minutes or until it gets golden. Then, turn it around and cook it for another minute.
Now peel one clove of garlic and make it a paste, then add 4 teaspoons of tahini, some lime juice, and water. For the following step, you need an 8 cm piece of cucumber, 2 small carrots and 2 baby beets. Grate and divide them into 2 plates. Put the noodles in 2 piles.
Halve, peel and remove the stone of one ripe avocado and share it on 2 plates. After that, put the dressing into the holes and add a few drops of oil. Put the salmon next to the avocado and slice the chili.
This dish has 553 calories. There are 2 portions ready in approximately 20 minutes.
Kerryann’s homemade fish fingers & minty smashed peas
One of the best dairy-free dishes.
You can use any kind of fish for this recipe but some say that cod and haddock work best. Put around 500 grams of peas into a strainer in the sink and pour some boiling water on them. Add the following ingredients into a bowl: 5 tablespoons of plain flour, 1 tablespoon of smoked paprika, a little bit of lemon zest and salt and pepper to taste.
Then beat 2 large eggs in another bowl. Make breadcrumbs from 3 slices of wholemeal bread and cut the fish -once it is defrosted- into lengthways fingers. Put them into flour and toss to coat. Dip the fish slices that went through the flour into the egg mix and then roll them into the breadcrumbs.
Now place them on a tray. Heat 1 tablespoon of oil in a pan and fry the fish fingers on both sides, 2-3 minutes each, on medium heat. Then, just let them dry on a double layered kitchen paper.
Meanwhile, use a food processor to smash up the peas into a puree or, if you find it more comfortable, use a fork. Finally, add a drop of lemon juice, a few chopped mint leaves and season it according to your taste.
This recipe takes 30 minutes to be cooked, it has 4 servings and 388 calories per serving. It works best with a mixed green salad and if you’re a ketchup fan, add that too.