Tag Archives: fish

Salmon with Cilantro and Pesto (for 2)

This is another delicious and easy recipe from my dear friend Tom.

Ingredients

2 wild salmon fillets

1/3 cup raw cashew nuts

juice and zest of 1/2 lemon

a large handful of cilantro

2 tablespoons of olive oil

chili flakes

salt and pepper

Method

Organize the oven so that the cooking shelf is at the lowest level. Put a baking tray in the oven and pre-heat to 500F.

If the salmon has skin, score it lightly with a sharp knife. Season the salmon fillets with salt and pepper.

For the pesto, put all the other ingredients in a pestle and mortar and bash them together. Add chili and salt to your taste.

When the oven reaches 500F, remove the baking tray and put the salmon skin side down onto the hot tray. Put the salmon into the oven and immediately lower the temperature to 275F. Cook for 10-12 minutes depending on the size of the fillet.

Serve with pesto ontop of the fillet.

This dish goes well with green beans, and mashed turnips.

Enjoy!

Maeve’s Healthy Fish and Chips

Yum, this is really easy and tasty. You can use sweet potato instead of parsnip, and roast other veggies to go along with it if you like. I used Pacific wild halibut last time I made this – scrumptious!

8oz of white fish per person (remember to check Monterey Bay Guide before you buy)
1 or 2 small parsnips per person
1 tablespoon of olive oil per person
1 tablespoon of ground almonds and 1 tablespoon of whole wheat flour per person
Beaten egg (1 egg for every 2 people)

Heat the oven to 425F. Spray oil on to 2 baking sheets.
Cut the parsnips to the size of fat French fries. Place on a baking sheet, drizzle with olive oil and put them in the oven for 20 minutes while you are preparing the fish. When the parsnips are in the oven, dip pieces of fish into beaten egg, then coat with the nut/flour mixture. Place the fish on the other baking sheet and put them in the oven with the parsnips for a further 10 minutes. Serve with wedges of fresh lemon.

Fish for food?

The American Heart Association recommends eating fish at least twice per week. This is because fish contains lots of omega 3 fatty acids, which are good for the health of your heart.

Fish contains omega 3 in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Plant sources like walnuts, canola oil, hemp and flax seeds contain omega 3 in the form of alpha-linolenic acid (ALA).  Our bodies convert ALA into DHA and EPA. More evidence is needed to really know the difference for heart health between fish oil and plant oil sources of omega 3, but so far, fish oil seems to be most effective.

Unfortunately, there is more to eating fish than heart health benefits.

Fish can be hazardous to your health. We humans are polluting the world’s oceans where fish live and breed. As a result, fish is contaminated with heavy metals and chemicals. Fish can give you an unwanted dose of mercury; this is especially bad for children and pregnant women as mercury may damage young developing brains. Mercury is not the only contaminant. Toxic industrial and agricultural chemicals like PCBs and dioxins end up washed into our oceans and contaminate fish’s ecosystems.

Moreover, fish populations are being destroyed by human fishing behaviors. Read more about the issue and what you can do to make a difference at the Monterey Bay Aquarium’s Seafood Watch and at Greenpeace.

If you are going to eat fish, make sure it is on the Monterey Bay’s list of seafood recommendations.

David Millett Publications