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According to Vilma Juodkazienė, a food expert at the Iki retail chain, cited in the press release, in the summer, when a lighter, healthier meal is desired, fish can become an excellent choice. Most of its species contain omega-3 fatty acids, which improve the functioning of the immune system and help fight various inflammatory processes. Also, fish is rich in vitamins A, E, D, which are good for eyesight and healthy bones, which is why many nutrition experts say fish should be eaten at least once a week.
“In order to prepare fish fillets in the healthiest way possible, I recommend forgetting processing methods such as baking, frying or roasting. This production produces carcinogens, and the refined oil used adds calories and increases blood cholesterol. Also, do not load the Fish with fatty sauces or heavy garnishes, but choose lighter additives and fewer spices, ”advises V. Juodkazienė.
Tip no. 1: Choose an easy fish to prepare to start
V. Juodkazienė says that you must first think carefully about what kind of fish you want to produce. For the first time, it is best to choose fish that is easier to process and prepare.
“I would suggest starting my relationship with fish with fresh salmon or carp, which are popular in Lithuania. Choose salmon or carp that has already been gutted or its cuts, thus saving a lot of time spent processing fish. You can also try different types of frozen fish, such as tilapia fillets or cod. Frozen fish often has fewer bones, is gutted and scale-free, so as soon as it is thawed, it can be produced immediately, ”says V. Juodkazienė.
Photo by Vida Press / fried salmon
Tip no. 2: Use spices sparingly
For those who want to experience the true and natural flavor of fish, you should not multiply spices. For first-time producers, it is better to choose already-known spices, with which you often prepare other favorite dishes.
“The special flavor of the fish is revealed by the spices commonly used in cooking such as black pepper, salt or dill. For a more intense flavor, use sweet pepper powder or hotter pepper. Also, onions, garlic or yellow leaves that grow in the garden can be used as spices, which will give a special aroma, “says V. Juodkazienė.
Tip no. 3: bake in the oven
One of the most popular and easiest ways to prepare fish is to bake it in the oven. It is a particularly simple form that will not require much knowledge and effort, but will ensure that you can enjoy a delicious meal in less than half an hour.
“To deliciously prepare the fish in the oven, cut it into larger pieces. In this way, you will be sure that the fish will be dry. Also, it is important to note that the fillet pieces should be placed cuticles down on baking paper or a buttered tin. The cooking time always depends on the thickness of the pieces. If they reach only 4 centimeters, only 15 minutes will be enough, and if the pieces are about 6 centimeters thick, bake for about 25 minutes, ”shares V. Juodkazienė.
Photo by Vida Press / Fish fillet
Tip no. 4: combine with different garnishes
The garnishes served with the fish can be varied. For something more complete, choose rice, couscous, parsnips, or mashed potatoes, and for those who like lighter dishes, the food expert offers a variety of vegetables or salads.
“Many species of fish are fatty enough, so they are especially suitable for sour fruits and vegetables. Feel free to choose seasonal delicacies like tomatoes or spinach and combine them with lemon juice or pomegranate seeds. Also, don’t be afraid to experiment. , because sour apples or kiwis go well with fish, “says V. Juodkazienė.
Food expert V. Juodkazienė shares delicious and simple recipes for making quick fish dishes:
Salmon fillets with mustard and honey
Ingredients (2 people):
- 200 g of salmon fillet;
- 1 lemon
- 2 cloves of garlic;
- 2 tablespoons spoon olive oil;
- 2 tablespoons spoon fish seasoning;
- 1 tablespoon. spoon mustard grain;
- 1 tablespoon. spoon liquid honey
- you go out;
- Pepper.
Doing:
1. Squeeze the lemon juice and mix it with honey, mustard, minced garlic and spices. Rub the salmon pieces with this mixture and season with salt.
2. Place on a baking sheet and bake for about 15 minutes in a preheated oven at 190 ° C until the salmon is lightly browned.
Photo of Vida Press / Salmon fillet with sauce
Spicy chunks of carp
Ingredients (2 people):
- 1 kg of gutted carp;
- 3 tablespoons lemon juice;
- 2 tablespoons spoon olive oil;
- hot pepper powder;
- you go out;
- Pepper.
Doing:
1. Cut the carp into thick pieces. Rub them well with oil, lemon juice and spices.
2. Place in an oven dish and bake for approximately 30 minutes in a preheated oven at 190 ° C.
3. Serve with your favorite garnish.
Pieces of fried carp
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