Mind the fish (+ potatoes)

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We don’t generally talk about food in terms of Western medicine and nutritional facts, but this dish makes us willing to make a small exception and give you a small overview of the health benefits of fish.

As you may know the general advice is to include 2-3 portions of it a week, for many different reasons. As simple as it goes, living in an aquatic environment, fish don’t have such a strong connective tissue and this makes its flesh softer in comparison to meat and its digestion much easier for us.  Fish is therefore a precious source of proteins and stands out for its high bioavailability of iron (this can be increased by vit.C, i.e. by squeezing some fresh lemon juice on top of it). Plus it is rich in omega-3 fatty acids (essential oils usually missing in our diet), fat-soluble vitamins (vit.A, vit.D) and minerals (such as selenium, phosphor, iodine).

Now, after having pointed out some of the positive sides, we must be aware there are many ecological issues concerning fish like the extinction of species due to uncontrolled fishing and the high contamination risk. Our suggestion is to give a look to the updated lists before buying it and make a more conscious choice! Check it out here

Eating consciously and be aware about what you are eating are the first steps to be healthy.

Serves 3/4 -Easy-Prep time: 45 minutes

You will need:

  • 1 large (or 2 medium) sea breams;
  • 2 kg cooking salt;
  • 3-4 medium potatoes;
  • 1 clove of garlic;
  • a handful of rosemary;
  • extra virgin olive oil;
  • salt.

For the sauce (to accompany the fish):

  • 2 tbs extra virgin olive oil;
  • parsley;
  • juice of ½ lemon;
  • 1 tsp of chili pepper, chopped.

How to:

– prepare the fish

  1. Clean the sea bream, removing the entrails and fins. Leave the whole fish without removing head and tail. (The fish must be fresh. It should have a rather hard texture, a smell that reminds you of the sea more then “fish”, and inside should be showing a bright color!);
  2. place a layer of cooking salt about 1 cm tick on a baking trail (big enough to fit the fish);
  3. rinse the fish and lay it on the salt;
  4. cover the fish completely with the remaining salt, leaving out the eye uncovered (it will be helping you understand when the fish is cooked!);
  5. bake at 180°C for about 20 minutes. Cooking time will be depending on the size of the fish. When the eye becomes completely white it means your fish is ready!

– prepare the potatoes :

  1. Peel the potatoes, wash them and cut them in slices;
  2. place the potatoes in a baking tin together with the garlic. drizzle with olive oil;
  3. sprinkle the potatoes with rosemary and salt;
  4. bake at 180°C for 30-40 minutes. Allow the potatoes to brown a little.

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to prepare the sauce:

  1. Wash and cut finely the parsley;
  2. mix together the olive oil and the juice of half a lemon;
  3. add the red pepper and chopped parsley, mix well.

Final touches:

  1. Once the fish is cooked, carefully break the crust of salt, then and fillet the fish, getting rid of the spines and avoiding contact with the salt;
  2. Place the fish fillets in a dish and drizzle with the sauce. Serve together with the baked potatoes.

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