In recent months I’ve been better with fish. I never really liked it unless battered or the odd fish finger before I was pregnant, but I changed my mind on it when I knew it was a healthy addition to my diet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Here are 11 health benefits of eating fish that are supported by research.
So on one of Sam’s recent shopping trips he went a little mad in the reduced section and bought a fair few packs of cod fillets, which i froze until I decided what I would do with them. Last Saturday night after a lovely walk with Clare and scarlet, we were a little tired so I wanted to make sure the meal I was to cook for Sam and I wasn’t going to mean I’d be slogging in front of the hob, instead quick and easy because that’s what’s needed once in a while! So I decided on this dish. I had seem similar online channeling the whole Mediterranean style lightly seasoned fish and I love lemon so let’s spruce it up with some garlic and a little butter, maybe some parsley and keep the boy happy. Besides, it’s perfect for summer. I made this with homemade chips and a garlic and parsley ciabatta. Delicious. I hope you enjoy x
Preparation: 1 hour
- 4 cod fillet pieces
- 5 garlic cloves, peeled and minced
- 1/4 cup of chopped parsley leaves
- 5 tbsp of fresh lemon juice
- 5 tbsp olive oil, I used rice bran
- 2 tbsp melted butter
- 1/3 cup all-purpose flour
- 1 tbsp dried coriander
- 3/4 tsp sweet paprika
- 3/4 tsp ground cumin
- 3/4 tsp salt and 1/2 tsp black pepper to season
- 5-6 potatoes, peeled and sliced into medium thick slices
- Rice bran oil
- 1 ciabatta
- 4 tbsp of garlic granules
- 2 tbsp of parsley
- 4 large scoops of butter melted
- Peel your potatoes, cut into thin or thick slices, wash under the tap and add to salted water in a pot and par-boil for 8-10 minutes. Drain and set aside for a few minutes.
- Heat the oven to heat oven to 200c/fan 180c/gas 6, pour a glut of oil into a deep roasted tray and stick in the oven. The oil should heat for a few minutes, appear very runny. Add the potatoes, sprinkle a little salt and cook in the oven for 20 minutes or until crisp. Turn occasionally if you want fully crisp fluffy chips.
- In a bowl add 2 tbsp melted butter, lemon juice and oil. Set aside.
- Remove fish from fridge, pat fillet dry and dip dish in the lemon butter mixture, then dip in the flour mixture. Shake off excess flour and put on a separate plan.
- Heat 2 tbsp of oil in a wok over a medium-high heat (if you hover your hand over the wok, you should feel the heat, but make sure it’s not burning or smoking). Add fish, searing both sides, but do not fully cook.
- To a baking tray, add baking paper, or parchment paper, add the fish fillets. To the rest of the butter lemon mixture, add minced garlic, mix and pour over the fish.
Cook for 10-15 minutes. Remove from oven, add a little parsley and serve with a fresh crunchy salad and the chips.