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  Fish and dish|Fish dish recipe
Fish dish recipe
Most models prefer eating fish to meat, We all know the benefits of eating fish, but with recent scares about farmed salmon and the high levels of mercury in swordis, which are the healthiest options ?COD Low in fat and calories, high in iodine and vitamin B12. As a white Fish and dish, it has low quantities of omega only a trace of vitamin D.HADDOCK Rich in iodine with more than double the amount found in cold,, Also higher in calcium and iron than cod. One fillet provides a day’s supply of vitamin B12
KIPPERS High in salt, but richer in vitamins D and B12 than virtually any other food. Our bodies can store supplies of these vitamins for later use, which means just one large kipper fillet everyone or two weeks is enough to supply all we require. MACKEREKL The richest source of omega – 3 oils, apart from Nor we gain sardines. Also rich in vitamin B12 D and iodine Choose fresh not high salt smoked in the Fish Recipes. AMONKFISH Like other white Fish and dish, mank fish is low in calories and fat, and also low in beneficial omega- 3s. However it has good levels of vitamin B12 and iodine,SALMON rich in omega – 3 oils and an excellent source of vitamin B12. However, it is advisable to limit non organic consumption to one portion a week because of possible contamination with dioxins and other pollutants. Smoked salmon retains all the beneficial omega – 3 oils but an average portion contains half the daily supply of salt. SHELFISH A reasonable source of iodine and selenium. Prawns and mussels supply more calcium gram per gram ( ounce per ounce ) than milk, and cockles are a rich source of iron in the Fish Recipes.SWORDFISH Can contain high levels of mercury so should not be eaten too often. Mercury can harm the nervous system of an unborn child so pregnant women should avoid it. Mercury content aside, it’s low fat, high protein, rich in vitamin B12and iodine. TUNA Canned oily fish is usually as healthy as fresh, but tuna is the exception : the canning process allows the omega – 3 oils to leach away. However, a serving of either canned or fresh tuna provides a day’s supply of vitamin D and selenium in the Fish Recipes. WHITEBAIT These fish are eaten whole with bones which means they provide a day’s supply of calcium in a 100g of rump steak. However, they are usually fried which makes them high in calories and fat. Types of Fishfish steakA cut taken from the thick part of the fish which includes a short section of the backbone, a fish steak is completely round (or oval) unlike a cutlet.fish cutletA cut across the middle back with a short section of backbone, unlike steaks a cutlet does not form a comlete circle, more like a badly shaped letter "C".middle cutA large cut taken from the middle of a round fish.filletA cut taken from a fish with the bones, head, fins removed. Two fillets are cut from a round fish and four from a flat fish.poaching fish This method is best described as slow simmering in liquid eg. fish stock such as court bouillon. grilling and barbecuing fish Suitable for small whole fish, round or flat fish fillets and steaks, whole fish needs to be cut diagonally on each side several times to allow the heat to penetrate evenly. White fish requires basting with melted butter or oil two or three times during cooking to prevent the fish from drying out. Oily fish do not require basting, cooking times for grilling fish or barbecuing fish under a moderate heat turning once are 4 - 5 minutes for fillets, 10 - 15 minutes for thick steaks, cutlets and whole fish; the flesh will seperate into flakes when tested with a knife. baking and roasting fish This method is used for small whole fish, fillets and steaks. The advantage of this method is the fish cooks in its own juices, white fish requires frequent basting to prevent drying out. Brush with melted butter and season with lemon juice, salt and pepper. Use a well buttered shallow ovenproof dish. Bake in the centre of a pre-heated oven at 350f gas mark 4 allowing 25 - 30 minutes for whole fish and 10 - 20 minutes for fillets and steaks. braising fish This is fish placed in a cooking dish on top of a mixture of root vegatables, herbs, and seasoning, with water, wine or stock added until just level with the fish. Cook in a pre-heated oven at 350f gas mark 4 until the flesh flakes when tested with a knife. Any root vegetables can be used with a few sprigs of parsley and thyme. steaming fish With this method the fish cooks in its own juices. Season the fish with lemon juice, wrap in aluminum foil, and place in a steamer. The fish is done when the flesh comes easily off the bone with a fork or knife. shallow-frying fish Ideal fish for shallow frying are plaice, sole, trout, herrings, mackeral, and mullet. Dry the fish and then coat in seasoned flour or dip in beaten egg and then dry breadcrumbs. Use a equal mixture of butter and oil melted in a frying pan and fry until brown on one side. Turn and fry the other side, about 10 minutes in all depending on the thickness. Drain on absorbent paper. deep-frying fishTo deep fry, use a deep pan half filled with vegetable oil, dripping or vegetable fat. Heat until you can see a shimmer of heat just above the fat. It should brown a small piece of bread in under a minute. Because of the intense heat fish must be coated with a batter or egg and breadcrumbs before frying. Frying takes 4 - 6 minutes depending on thickness.
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