Fish is popular during the Lenten season, but we really should enjoy fish two to three times per week for optimum health.Fish is loaded with good protein, iron, vitamins A, D and K, other minerals and omega–3 fatty acids. Omega-3 fatty acids is an unsaturated fat found in fish oils, these fatty acids alter the chemical composition of the blood by increasing levels of HDL (the cholesterol that helps to prevent heart attacks) and decreasing levels of LDL ("bad cholesterol) and triglycerides. Fatty acids also make blood platelets less likely to stick together and form clots, and they increase the flexibility of red blood cells, enabling them to pass more freely through tiny vessels.
The human body uses omega-3 fatty acids to manufacture prostaglandins, chemicals that play a positive role in many processes, including inflammation and other functions of the immune system.Economics is also a great consideration, buying a whole fish gives you many options, you can use the head and center bone (if you are filleting), for fish broth and you can of course prepare your fish in any way you choose.Avoid overcooking your fish, which leads to it becoming dry and sometimes tough. A three quarter-inch fillet should take no more than three to four minutes per side either in the oven or stovetop. Fish is perfectly cooked as soon as it loses its translucent quality and becomes opaque, it will also flake quite easily when tested with a fork, so at that point remove it from the heat source.Remember, there's no need to "lime" your fish excessively, especially if its fresh, liming will toughen your fish, use a small squeeze at the end of cooking.
FISH BAKED ON CALLALOO LEAVES
1 1/2 lbs fresh fish fillet marinated in 2 cloves minced garlic, one tablespoon minced chives and basil.
1 tbs vegetable oil
1 bunch callaloo bush, preferably rolled, tips removed and chopped
2 cloves garlic minced
1/4 cup coconut milk
6 basil leaves
1 tomato sliced
1 hot banana pepper, sliced
1/4 cup grated parmesan cheese, (optional)
Sauce:
2 tbs flour
2 tbs butter
1 1/2 cups milk
1/2 tsp salt and pepper
pinch grated nutmeg
Heat oil in a saut� pan add garlic and cook until fragrant and tender but not brown, add callaloo and saut� until wilted, season with salt and black pepper, add coconut milk and cover and simmer until tender about 15 minutes, stirring occasionally.
Make the sauce, melt butter in a small sauce pan, add flour and cook to a smooth paste, do not brown, add milk and stir to remove any lumps, cook until thick, season with salt and pepper, add nutmeg. Remove from heat.
Preheat oven to 350F
Assemble the casserole, in an oven-proof dish, place cooked callaloo onto the base of the greased dish, spread evenly, lay seasoned fish fillets on top, place tomato on top of fish, basil leaves and peppers.
Pour sauce on top of fish and sprinkle with parmesan cheese if using.
Bake for 15 to 20 minutes just until fish is tender. Serves 2 to 4
FISHERMAN'S FRIED FISH
2 lbs fresh fish fillets cut into 8 pieces
1 tbs minced chives
1/2 tbs thyme
1/2 tbs minced celery
1 tbs lime juice
4 cloves garlic minced
1 tbs olive oil
1 tsp each salt and freshly ground black pepper
1 egg lightly beaten
1 cup fine bread crumbs
Vegetable oil for frying
Wash fish
Combine chives, celery, thyme, garlic, lime juice and olive oil, add salt and pepper.
Rub marinade over fish and let marinate for 20 minutes.
Place breadcrumbs in a plate and season with salt.
Dip fish into egg then into crumb mixture.
Shallow fry fish for about 3 minutes per side until golden.
Remove and drain.
Serve with rice and peas and a fresh salad. Serves 4 to 6
For a lighter side: Add two tablespoons thin yogurt to the marinade mixture.
Place your breaded fish onto a baking tray, drizzle with a little olive oil and bake
FISH BROTH
Marinated Fish
2 to 4 pounds of fish, cleaned, filleted, and sliced; reserve head
2 tablespoons hot pepper minced,
1 teaspoon salt
Juice of 1 fresh lime
1 tablespoon olive oil
2 cloves garlic, minced
Fish Head Stock
1 fish head
7 cups water
1 tablespoon fresh thyme
6 whole black peppercorns
4 cloves garlic, chopped
1 Congo pepper, seeds and stem removed, chopped
1 tbs minced chives
2 tbs minced chadon beni
Vegetables
3 tablespoons vegetable oil
1 cup carrots, sliced
2 tablespoons olive oil
2 cups, mixed provision, cut into 2 inch pieces
4 green figs, peeled and cut into one inch slices
salt and pepper to taste
Dumplings (optional)
Place the fish pieces in a shallow glass pan and toss with the lime juice, garlic, pepper, salt, olive oil. Refrigerate for 1 hour.
Place the washed fish head in a heavy casserole with the water, salt, garlic, bay leaf, thyme, whole peppercorns, and the chopped Congo pepper.
Bring the mixture to a boil, then reduce the heat to a simmer, cover, and simmer for 1 hour.
Heat the oils in a heavy, large skillet and saut� the onion, carrots, and potatoes for 3 to 4 minutes. Place the saut�ed mixture in a heavy casserole.
Strain the cooked fish head stock into the casserole containing the saut�ed vegetables. Bring the mixture to a boil, reduce the heat to a simmer, cover, and simmer for 30 minutes. Add the chopped provisions and dumplings if using.
Add the chopped tomatoes and the marinated fish pieces and cook slowly for an additional 15 to 20 minutes, until the fish is cooked and tender. Add salt and pepper to taste
Serves 6