Healthy Eating
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Fish

Good morning. Does anyone have any healthy fish recipes. I usually bake my fish in the oven with seasoning and a little fry light. Needless to say its quite bland. I use mainly cod, sea bass and smoked haddock. I also have prawns with stir fry veg. I joined a slimming club earlier this year and I am trying so hard to use fish in my diet but its now getting to the stage where its getting rather boring.

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Hi bpgoldstar,

How about a 'Quick Fish Bake' (I've got this recipe from a Recipe book called "Good Housekeeping Family Cook Book"):

Hands-on time: 10 mins

Cooking time: 45 mins

Serves 4.

Ingredients:

3 tbsp vegetable oil (I'd use olive oil),

350g (12oz) onion, peeled and roughly chopped

1 large green pepper, halved, deseeded and roughly chopped

1 garlic clove, peeled and crushed

1 tbsp plain flour

397g chopped tomatoes with herbs

1 tbsp tomato puree

Half tsp dried marjoram

About 575g (1 and a quarter lb) thick-cut cod fillet, skinned and cut into 6 or 8 pieces

Freshly cooked pasta tossed in pesto or crusty bread to serve

Method:

1 Preheat the oven to 180"C (160'F) mark 4.

2. Heat the oil in a medium flameproof casserole dish. Add the onion and saute for 3-4 mins until it starts to brown. Stir in the green pepper and garlic and saute for a further 2-3 mins.

3. Mix in the flour, cook for 1 minute, then stir in the tomatoes, tomato puree, marjoram and plenty of seasoning. Bring to the boil stirring.

4. Add the fish to the casserole and baste with the sauce mixture.

5. Cover tightly and cook in the oven for about 30 minutes or until the fish is just beginning to flake apart. Serve with pasta tossed in pesto or with crusty bread.

Per Serving:

260 calories. 11 g fat (of which 1g saturates) 14g carbohydrate

Hope you like that recipe.

Zest :-)

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Thank you so much for the recipe. Sounds lovely and well worth trying. I'll let you know

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I do a cod or haddock cooked in tinned tomatoes with onion and garlic put all ingredients in casserole dish with lid and cook moderate oven for 30 mins served with boiled rice

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Thank you so much for your response Kath. It is really appreciated. I'm getting some fabulous ideas now.

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