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Hassle-free fish dishes

Published:Wednesday | March 31, 2010 | 12:00 AM

Fish is usually served during Lent and at Easter. Fresh fish is always a healthy option. It is lower in saturated fat than meat and the oily types of fish such as salmon are high in heart-healthy omega-3 fats.

Keep fish dishes healthy by using very small amounts of sodium-enriched seasoning. Also use only a small amount of fat such as butter and margarine in its preparation.

Depending on its preparation, steamed fish can have as high an amount of fat as fried fish if you are not vigilant.

Some people will want to take it easy during the holiday, so here are three no-hassle, flavourful ways to prepare fish.

1. Toaster oven fish

We can get fresh fish 99 per cent cleaned from vendors nowadays. This is great. I remember when I had to do all of the scaling and cleaning.


Wash the fish with lime or vinegar; pat dry; season with pepper and a pinch of salt. Make a mixture of grated onion and garlic and rub into fish. Add scallion, thyme and a mixture of your favourite vegetables, okra, carrots and and a whole pepper. Drizzle on one teaspoon of oil. Wrap in foil and bake in a toaster oven until done. Do not overcook.

You can serve the fish in the foil wrap on a plate. The clean-up is minimal.

2. One-pot fish curry

Season fish then 'burn' curry in a sauce pan (this is frying in a small amount of oil in a hot pan). Sauté your favourite fresh seasonings including ginger root and add the fish. Add vegetables such as carrots, okra, thin slices of sweet potato and a small amount of coconut milk. Cover and simmer.

3. Steamed fish

Of course, another favourite fish dish is steamed fish with the vegetables and staple of your choice (crackers or bammy). This one-pot dish is time saving and doesn't require much cleaning up.

For best results, these dishes should be served immediately after they are prepared when flavours are at their peak. Enjoy the holidays and your fish dishes!

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.