Tuck into one of the best superfoods around, with cooking ideas to improve your fish cuisine skills
The health benefits of fish are well documented, especially oily fish. Its superpowers include helping to boost your omega-3 and vitamin D levels, plus keeping wrinkles at bay.
But how confident are you about cooking fish? Many of us find it a bit of a mystery, so these guidelines, from Morrisons M Kitchen, for pairing flavours and cooking techniques might help put a bit more zing into your cuisine.
Salmon: Try poaching or grilling with strong flavours, like spice mixes, soy sauce and marinades, or simply serve it with a bit of Hollandaise sauce. Best breakfasts: salmon and scrambled eggs
Trout: This fish is best paired with soft, delicate flavours and fresh citrus. When served with dill and chervil, trout really comes into its own. Boost your immune system: hot smoked trout salad with cashews
Herring: Works best when dusted in rolled oats and grilled. The bold, rustic flavours work well when served with an acidic condiment.
Sardines: These come into their own when barbequed with lemon and capers. For a quick and delicious snack, grill your sardines and serve on toast with a fresh tomato sauce. How to eat healthy at a BBQ
Mackerel: At its best when grilled. Its strong flavour works well with acidic foods, like salsas and lemons, which help cut through the oil. Mackerel makes for a perfect seafood starter and tastes delicious when pickled. Perfect lunch food: Smoked mackerel pate
Cook fish tonight: try Roasted trout with tomatoes and pine nuts
273 calories per portion
Ingredients· 4 fresh trout, cleaned and gutted (heads removed if preferred)· 30g pine nuts· 100g slow-roasted tomatoes with basil, snipped into small pieces· 2 tbsp olive oil· salt and freshly ground black pepper· handful of fresh basil leaves Method1. Preheat the oven to 200°C/400°F/Gas 6.2. Arrange the trout on a baking tray (you may need two), scatter with the pine nuts and chopped slow-roasted tomatoes.3. Drizzle with the oil, season, and roast for 15-20 minutes, depending on how big the trout are. Scatter with fresh basil leaves just before serving.4. Serve simply with crusty bread or buttered new potatoes and a green salad.
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