Martin loves fish and so does Rosy!
We usually have 'fresh' fish at least once a week for dinner and tinned fish once or twice a week for lunch.
Martin often has 'oily' tinned fish, mashed and seasoned with a little salt and pepper, and sliced cucumber, on his sandwiches for work. Personally I love a can of tuna mixed with cannelloni beans, fresh chopped parsley, and a little olive oil & lemon juice for my lunch.
I used to dither about what fresh fish to buy, but I't suddenly dawned on me...
Ask a fishmonger!
Simple really, but it had never occurred to me before.
We don't have a 'fishmongers' in our town anymore but at the weekly Friday outdoor market we have the 'Grimsby Fishmongers' van. With a very friendly and knowledgeable fishmonger. I ask him what is the best value and even how to cook it. This week he recommended the lemon sole.
Lemon Sole, New Potatoes and Minted Crushed Peas - Tonight's Dinner
How I Cooked it
Lemon Sole
4 fillets sole or plaice, skin-on (about 140g/5oz each)
6 tbsp plain flour
3 tbsp light olive oil or sunflower oil
85g butter, ideally unsalted
1 lemon, juice only
Season the flour with a little salt and black pepper. Toss the fish in the flour, coating well, and shake off any excess.
Heat the oil in a large frying pan. Add the fish and cook, skin-side down, for 2 mins. Use a fish slice or large spatula to turn, then cook the other side for 1-2 mins until golden.
Remove the fish to a warmed plate, then season. Wipe out the pan with kitchen paper. Return the pan to the heat, then add the butter. Heat until it melts and begins to turn a light brown, then mix in the lemon juice.
Swirl in the pan for a few secs, return the fish to the pan and spoon over any juices. Serve immediately with new potatoes and minted peas.
Minted Peas
Saute onions in butter and olive oil until tender. Combine all ingredients in microwave safe dish. Cover and microwave until peas are just hot, stirring as needed to cook evenly.
For Crushed Minted Peas - Gently crush with a ‘potato masher’ till you feel the peas pop!
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| Lemon Sole, New Potatoes and Crushed Peas |
The Benefits of Eating Fish
Heart disease
The British Heart Foundation says eating oily fish can help to reduce the risk of heart disease and improve your chances of survival following a heart attack. Fish does this by lowering levels of fats called triglycerides in the blood - raised levels are associated with heart disease. Fish oils also appear to help reduce blood clotting and abnormal heart rhythms after a heart attack.
Alzheimer's
Polyunsaturated fatty acids found in many fish may prevent damage to brain cells. Eating fish can also reduce the risk of high blood pressure, which is linked with dementia. A French study of 2000 people showed that those who ate seafood at least once a week had a significantly lower risk of dementia over a seven-year period than those who didn't.
Cancer
A Swedish study of 6000 men over a 30-year period showed that those who didn't eat any fish had between double and treble the risk of developing prostate cancer, compared to those who ate moderate or large amounts. Shellfish, such as crab and lobster, also contains selenium, thought to have cancer-fighting properties.
Depression
It's been reported that fish can help to ease depression. Again, it's down to omega-3 fatty acids, which are believed to raise levels of the brain chemical serotonin.
Arthritis
Population groups that eat a lot of fish - Inuits in Greenland, for example - have low rates of inflammatory conditions such as arthritis. Studies have also shown fish oils to be useful in relieving the symptoms of rheumatoid arthritis.
Social benefits
According to research carried out in Mauritius, children given lots of fish from the age of three are less likely to have criminal records by the time they reach 23.
Skin
According to dermatologist Nicholas Perricone, author of The Perricone Prescription, a salmon-packed diet can help smooth out age lines.
Which fish to eat
White fish like cod are a good source of low-fat protein and minerals.
Oily fish such as sardines, pilchards, salmon and mackerel have the highest concentrations of omega-3 fatty acids.
- Crab, lobster and mussels come into the shellfish group and contain selenium, thought to have cancer-fighting properties.
Fishy - Health & Wellbeing Links
