By Nicole Wilson
Fish provides many nutritional benefits as part of a healthy diet. It is a great source of protein and contains many important nutrients such as vitamins A and D, iodine and also omega-3 fatty acids (the good fats). Fish such as salmon, tuna, sardines and mackerel are high in these nutrients, and tinned versions are just as good as fresh. One great thing that you get from tinned fish is that they contain the bones, and you should eat those bones, even though they are a little crunchy, as they give you a boost of calcium and magnesium. The calcium boost they give is important for those of us who need an alternative source to dairy foods.
I aim to include at least one fresh and one canned fish meal a week. There are lots of fish options, including shellfish, to cater to different budgets and tastes. Fresh mussels are great in a soup or with pasta and smoked kahawai makes the tastiest smoked fish pie. This salmon dish looks and sounds like something you would order at a restaurant, but it is quick and easy to make. With summer and Christmas just around the corner, a fancy yet simple dish like this is great for easy entertaining during the holiday season.
4 x 100g salmon fillets
2 cloves garlic, crushed
1 tablespoon chopped fresh parsley
1 tablespoon lemon zest
1 tablespoon chopped fresh thyme or fennel
Preheat the oven to 190C. Line an oven dish with baking paper or tin foil.
Place the salmon fillets skin-side down into the oven dish. Squeeze the lemon over the fillets so each gets a little lemon juice. Mix together the garlic, herbs and lemon zest, then spread evenly over each fillet. Grind over a little pepper.
Place in the preheated oven and cook for 12-15 minutes or until cooked to your preference.
Serve with your favourite side dishes – steamed seasonal vegetables or a fresh salad.
Tip: make sure you pull out the tiny bones from the pieces of salmon. Eyebrow tweezers are good for this job – just make sure you wash them thoroughly before and after using.