Something fishy this way comes. (I know that’s not the correct line from “MacBeth”, but when you’re feeling the Shakespearean inspiration, you just gotta go with it).
Now, I’m being literal about something fishy, folks. We’re talking about salmon and tilapia on this fine day.
For the longest time, the only fish I was willing to eat was tuna – the canned stuff – and haddock and hops (battered haddock). But being the adult I now am, I have taken a liking to other fishy friends.
It’s no secret that eating fish can fuel a person with healthy omega-3s, but they can seriously fuel a person – like full to the brim kind of the stomach.
Thanks to those lovely omegas in the fish, health benefits also include reduction in inflammation (i.e., inflammation in the heart and blood vessels that can cause heart attacks and strokes). It’s also said the healthy fatty acids can lower blood pressure and reduce blood clotting.
But, let’s talk specifics.
Salmon: Not only, as it turns out, is salmon delicious, the proteins in the pinkish-coloured meat can improve bone density and strength. It’s also a great source of vitamin D which is important to overall health. Apparently, deficiencies in this vitamin have been linked with increased risk of cancer, cardiovascular disease, multiple sclerosis, arthritis and diabetes. But enough with just physical health, salmon also contains DHA, an omega-3 fatty acid that’s important to brain function and is associated with reducing the risk of depression.
Tilapia: A lot of the benefits of salmon can be found in tilapia: disease prevention, healthy fatty acids, good stuff for the brain, etc. But it’s also great for a person’s complexion and is rumoured to fight aging thanks to the vitamins C and E the white fish contains. In addition, this high-protein fish is low in calories, allowing people to get the nutrients they need while reducing calorie intake, be it by choice or for health reasons.
Look at me, laying out all these benefits encouraging us all to have our cake and eat it, too, by feasting on savoury fishy foods.
One thing I really appreciated about these two meals is they’re not overly fishy. They have a mild fishy taste and smell – think the opposite of cod. With that in mind I try to play up the existing flavour with spices like rosemary and thyme, Japanese panko breadcrumbs and other powders on my spice rack.
From my recipe book to yours:
Baked Salmon
salmon fillets
rosemary
thyme
herbs de Provence
salt and pepper
lemon juice
Preheat oven to 400 C.
While that preheats, line a baking sheet with tinfoil (so you don’t dirty up your pan as well as bake on fish juices).
Put fillets, frozen or fresh, on the pan. Douse them in lemon juice (lots for extra flavour). Then sprinkle spices, including rosemary, thyme, salt, pepper, herbs de Provence to taste.
Cover with another tinfoil sheet.
Bake for about 20 minutes or until inside of the fillet is a lighter pink and meat is flaky.
Tilapia
Tilapia fillets
Panko Japanese seasoned breadcrumbs (seafood)
1 egg
Preheat oven to 450 C.
While that preheats, line baking sheet with tinfoil (again as to not make a serious mess).
Beat the egg in a bowl. Then dip the fillets in the egg, giving them a wash.
Put breadcrumbs in a baggie, then put fillet in the bag and shake it all about. Then repeat this step from egg wash to end.
Put the fish on the sheet, cover pan with tinfoil and bake for about 20 minutes or until meat is flaky.
Millicent McKay is a millennial homemaker, tea drinker, journalist and blogger for theonewithpaigeandmillee.squarespace.com/. For more check out her weekly blog posts and follow her on Instagram.
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