Thursday, March 21, 2013

Fish!!


Fish has long been recognised as one of nature’s healthiest foods and with its rich package of nutrients it is one of the few foods that can truly be called a super-food.
You need to eat fish at least once a week to get the full benefit for your heart. It also has other benefits for your well being, and this is why nutritionists recommend that we eat fish twice a week. This should include at least one oil-rich fish – such as mackerel, herring, trout and salmon.
Oil-rich fish is an excellent source of beneficial Omega 3 oils, which can help to prevent blood clots, keep the rhythm of your heart healthy, and may help to lower blood pressure. Fish can also help to develop healthy nervous system, eyes and skin.

Guide to Buying Fish

Pay your local Fishmonger a visit they are certainly the experts and will be more than happy to help you understand what fish is in season and what fish is the best value for money.

Don’t be afraid to ask for advise from your Fishmonger and they are usually more than happy to bone, fillet or skin fish which is very helpful.

How do I know Fish is Fresh?

Choose whole fish with bright, prominent shining eyes,
bright red or pink gills, distinct skin colour and above all has a clean fresh “Sea Smell”   Fresh Fish doesn’t have a strong “Fishy Smell” 

Fillets of fish should be translucent in colour and have no signs of discoloration

Storing Fish

Pop fresh fish in the fridge as soon as possible, it’s a good idea to remove it from plastic and pop into a container with a lid. 
Some fishmongers have specialist foil pouches, which are great for storing fish.

Fresh Fish in good condition will last up to 48 hours in your fridge  

Freezing Fish

All fish can be successfully frozen.
Fresh white fish can be frozen for a maximum of 6 months.
Oil-rich fish is best if used within 3 months. 
Mackerel, Herring, Trout Or Salmon 
Do not freeze previously frozen fish.

Cooking Fish

Fish is a very versatile food and can be cooked in many
different ways. In most recipes a similar fish can be
substituted for another. Whiting, hake and haddock are
good examples of this.
Fish cooks quickly so take care not to overcook.
When cooked, fish loses its translucent look and will
flake easily.
A good rule of thumb is to allow 10 minutes per 2.5cm
of thickness when cooking fish. So to grill a hake fillet
that is 2.5cm at the thickest part, simply grill for 5 minutes,
turn and continue to cook for another 5 minutes. Increase
or reduce the cooking time as necessary depending on the thickness of the fillet.

Oven bake – Salmon or Seatrout Fillets 
Monkfish drizzled with a little olive oil & lemon
Fish Cakes – combination of fish with fresh herbs, egg, 
Fish Curry – Coconut milk, curry paste and selection of fresh fish
Fish Pie – light cream sauce, mixture of fresh fish poached gently in the cream sauce and top with mashed potatoes


Easy Fish & Chips 
Serves 4

4 fillets of Hake or Haddock
2 eggs lightly beaten
3 tablespoons of flour
Salt & Pepper
Grated Lemon Zest
3 rooster potatoes
Olive Oil 
Butter

Pop the beaten on egg on 1 plate 
Combine the flour with salt pepper and grated lemon
Slice the Roosters into wedges, drizzle with olive oil and place on a baking tray @ 180 for 20 mins.
Meanwhile heat a non stick pan, dip each fish fillet in the egg first and then the flour.  Pan fry fillets for 2 mins each side then transfer to a baking tray and pop into the oven for 10 mins .

Serve with a garden peas,  lemon wedge & tartar sauce.


Donellis Seafood Lasagne
Serves 8 

This is a delicious, decadent dish, so save it for the special occasion and really enjoy it..

This Seafood Lasagne can be made up to two days beforehand, and will store perfectly in the fridge for two days.  I would not recommend freezing.

Preheat the oven to 160/325 or Gas mark 3

Ingredients 

2kg Seafood mixed to your taste, in bite sizes pieces.
Salmon, prawns, cod,  (do not overdo the smoked fish or it will overpower the delicate delicious taste of the dill)

1 large handful of dill
900 ml of cream
2 tablespoons of grated fresh parmesan & 2 tablespoon of mozzarella
1 large glass of white wine
2 cubes of fish stock
Lasagne Sheets
Salt & Pepper

  • Pop the wine into a large saucepan bring to the boil and simmer for 3 mins.
  • Crumble in the stock cubes and stir well
  • Add the cream, bring back to the boil
  • Add half the chopped dill & simmer for 5 mins 
  • Reserve 1 large ladle of the sauce in a separate jug
  • Pop the seafood mix into the pot and bring up to a simmer
  • Add the remainder of the dill, salt & pepper 
  • Cook for 10 mins
  • Lay the bottom of an ovenproof dish (approx 32cm x  22cm) with sheets of lasagne
  • Pour an even ladle of fish and sauce on the base layer, cover with another layer of lasagne and repeat
  • Cover the top layer the reserved sauce and scatter with the cheese mixture
  • Pop into the oven for 20/25 mins until bubbly
  • Set aside covered for 5 minutes before serving.
  • Serve with a little dill on top and a light sprinkle of parmesan cheese
  • Delicous with a fresh green salad of rocket and baby spinach, or some steamed sugar snap peas...

This is one of Donellis favourite recipes we love making it really enjoy eating it too!!     For more Donellis Recipes please log on to www.donellis.ie