Quick & Easy Fish In the Oven

Author: Kerri

If anything is worth being called a superfood, it surely has to be fish. Variously known as ‘brain food’, ‘the perfect protein’ and able to provide us with a vast number of health benefits, fish is also super tasty! Here are 3 dishes that couldn’t be easier and quicker to prepare. What’s not to like?

Grilled Mackerel

(serves 4)

8 fresh mackerel fillets
75g fresh breadcrumbs
1 tbsp fresh thyme
1 tbsp chopped fresh parsley
1 lemon (zest and juice)
30g melted butter
300g fresh tomatoes (chopped)
2 avocados (diced)
1 clove garlic (crushed)
4 tbsp olive oil

In a bowl, combine the breadcrumbs, herbs, lemon zest and butter and season well. Place the mackerel fillets skin side down on a grill tray and top with the mixture, then grill the fish under a medium high grill for 5 minutes until it is cooked and has a golden crust. Make a salsa by mixing all other ingredients in a separate bowl, and serve with the fish.

Baked Cod

(serves 4)

4 cod fillets
½ tsp sea salt
¼ tsp black pepper
2 tbsp pesto sauce
50g pitted olives (chopped)
1 tsp lemon zest
1 thick slice of wholegrain bread (toasted)

In a food processor, combine the pesto, olives, bread and lemon until finely chopped. Place the cod fillets in a greased shallow baking dish and season with salt and pepper, then cover with the pesto mixture. Bake in a preheated (200C) oven for 10-12 minutes until the fish flakes easily, and serve with a mixed salad.

Salmon in Foil

(serves 4)

4 skinless salmon fillets
500g fresh asparagus (trimmed)
1 lemon (sliced)
2 cloves garlic (crushed)
2 ½ tbsp olive oil
sea salt and pepper
fresh dill or parsley

Cut 4 sheets of kitchen foil, each 35cm long and place equal portion of asparagus spears in the centre of each foil piece. Mix oil and garlic together and drizzle over the asparagus, and season. Layer a salmon fillet on top of each parcel, then add the fresh herbs and lemon slices. Fold up each parcel and arrange side by side on a baking sheet. Bake in a preheated oven (200C) for 25 minutes until the salmon is cooked. Serve with new potatoes.

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