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
Serves four
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
Method
1. 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.
