Baked Fish Recipe

Baked Fish Recipe - Fish is one of my favourite foods and so easy to cook : low in fat and high in vitamins, minerals and trace elements, it makes the perfect dish for any time of day.

The old wives tale that fish feeds the brain is perfectly true. Fish contains B vitamin choline, which the body changes to acetylcholine (one of the brain's most common neuro-transmitters). This can actually help in learning ability, memory and general intelligence. So if you want your child to be a genius or if you simply want to have clearer thinking yourself, the answer is simple, eat lots of fish.

It’s a well known fact that the Japanese suffer from far fewer heart attacks than Europeans. Their diet is rich in oily fish which offers Omega 3 fatty acids providing excellent protection against heart disease.

Baked fish recipe is one of the simplest and healthiest ways to cook fish. By baking fish in foil there is no need to add extra fat/oils for cooking as it will cook in its own health-giving oils.

For our recipe we have used trout. You could for a change try salmon just as successfully.

• 4 pieces of trout
• 20 baby carrots
• 12 new potatoes
• Tarragon sauce

Remove bones from fish, cut fish diagonally into 4 even pieces. Cut 4 squares of baking foil and place a piece of fish on each, making a small parcel by bringing the sides together and seal with a twist at the top.

Bake for about 20 minutes in a very slow oven or until fish is tender. Remove the fish from the foil and peel away the skin before serving with tarragon sauce, baby carrots and new potatoes.

• 2tsp olive oil
• 1 onion chopped
• 2 garlic cloves, finely chopped
• 450g tomatoes, peeled and chopped (or a 400g tin of tomatoes)
• 1tsp tomato puree
• 4tbsp dry white wine
• 4tbsp chopped flat leaf parsley
• 4 cod cutlets
• 2tbsp dried breadcrumbs
• salt and peper to taste

serves 4

serve with : new potatoes and green salad

Preheat oven to 190C/375F/gas 5. Heat oil in a pan and fry onions for about 5 minutes. Add the garlic, tomatoes and puree, wine and salt and pepper. Bring the sauce to the boil reducing the heat slightly and allow to cook until thick (about 15 minutes). Add the parsley last. Put the cod cutlets into an oven proof dish and pour the sauce over them. Sprinkle the breadcrumbs over the top.

Quick Salads are so versatile that they can be eaten on their own or with cold meat, chicken, pork or beef : they can even be eaten as an appetiser.

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