Eat More Fish – pan fried seabass

Growing up, the only fish I would eat were covered in bread crumbs or batter, i.e fish fingers and ‘rock eel’ and chips from the chip shop.  I hated the idea of getting a fish bone stuck in my mouth, still do, but over the years I have tried to be more adventurous with my cooking.  I have introduced more fish dishes to our weekly dinners and these days we are eating more fish than ever.  The great thing is that you can buy fillets or loins of fish that are already prepared and these hardly ever have bones in.  To check you just run your fingers over it and if you do feel the odd bone, just pluck it out with a pair of tweezers.

My favourite fillet of fish is seabass, it has a delicate flavour and pan fries in minutes.  You simply put some oil in a frying pan, and when hot, add the fillet skin side down and let it sizzle for a few minutes so that the skin is nice and crispy, then flip it over and turn off the heat and let the fish stand in the pan and finish cooking whilst you dish up your veg.  I like to pair it up with a potato and spring onion rosti and an avocado and tomato salsa.

For the potato rosti – par boil two medium potatoes for about ten minutes (in their skins) then allow to cool. Peel, then coarsely grate the potatoes, add them to a bowl with 2 chopped spring onions and plenty of salt and pepper and mix together. Divide into two patties and then chill in the fridge for about 20 minutes. Fry in a pan with a little vegetable oil until nicely cooked and crispy. This should take about 5-10 minutes on a medium heat.

For the salsa – in a bowl mix together half an avocado(chopped), ten cherry tomatoes(quartered), tablespoon of chopped coriander, 4 tablespoons of extra virgin olive oil and 1 tablespoon of sherry vinegar.

And did you know…..

Fish is one of the most concentrated sources of protein around.  And that’s critical, because – compared with fat or carbohydrate – protein is the clear winner when it comes to satisfying hunger.  And, since most fish is much lower in fat compared with meat or poultry, you get more protein per bite.

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