Most health organizations, including the HSE, NHS and the American Heart Assoc. recommend at least 2 servings of fish per week. Why? Fish is high in protein, but unlike meat, it's low in fat, especially saturated fat. Some oily fish, such as salmon/mackeral/trout, have higher levels of the new gold, Omega-3 fatty acids. White fish, such as cod/haddock/pollack/coley, do have omega-3's, though not such high levels. They are very low in fat and are a great source of both Vitamins and Minerals, especially Niacin, Vitamins B6 and B12, Magnesium, Phosphorus, Selenium and Potassium.
COD, SO NICE...
1 side of cod, skinned & de-boned
1 med-lg onion sliced into thin rounds
1/2 tablespoon olive oil
1 cup greek yogurt (low-fat, if you can't find, use low-fat natural)
juice of 1 lemon
1 1/2 teaspoons ground cumin
1 tablespoon ground coriander
1/2 teaspoon garam masala
1/2 teaspoon cayenne pepper
sea salt & black pepper
Saute onions and 1/2 tablespoon olive oil in pan. When onions are translucent and soft, transfer to a baking dish and season with a pinch of sea salt and 2 twists of black pepper.
While the onions are cooking, prepare the yogurt mix. In a bowl, add yogurt, lemon juice, cumin, coriander, and cayenne pepper. Whisk together.
Heat the oven to 180ºC/160º fan oven/350ºF
Cut the filets into 3 inch chunks and place on top of onions. Spoon yogurt mixture on top of each filet and put extra around - use it all.
Cover the baking dish tightly with foil. Bake in oven for 20-30 minutes. Remove when fish is just cooked through.
Lift pieces of fish and onions onto plates to serve. Leave excess water and any excess sauce in the pan.
You can serve over rice, but you don't have to. It's a little bit Greek, a little bit Indian, a little bit Rock n Roll...
Keep the veg simple as there's lots of flavour in the fish. One night I served with steamed asparagus and sautéd red peppers and the next with leeks and mushrooms.