The food standards agency recommend we eat at least two portions of fish per week (one of which should be oily fish) but many people consume much less than this, if any. Fish is a good source of protein and oily fish (e.g. salmon, trout, sardines, mackerel, tuna steak) is an excellent source of omega 3 fats, which have many potential health benefits including protecting against heart disease.
I just cooked a delicious fish supper of sea bass with lemon and coriander. Perhaps this sounds like too much effort for a tuesday night and I often hear complaints that cooking fish is messy, smelly, expensive and difficult so I am determined to dispel these myths with my fish in foil supper.
1. Lay a long length of tin foil in a baking tray and put your fish fillets / whole fish in the middle. Look for sustainable fish and try out some lesser known varieties such as pollock, tilapia and gurnard.
2. Arrange a small selection of sliced veg / herbs in and around the fish (today I used tomatoes, spring onions and coriander but combos of fennel, onion, dill, peppers, basil, chilli, courgette, pepper would work well).
3. Add salt and pepper and some juice of your choice (today I squeezed lemon over it but you could experiment with lime, orange, white wine, or any type of oil)
3. Wrap up the foil parcel and bake at 220C for about 20mins – done.
All the debris gets wrapped back up in the foil so no mess (or washing up!), no lingering fishy smell, little work (especially if you ask for your fish gutted and de-headed or even filleted), and doesn’t have to be expensive – I paid £1. 30 for two whole big sea bass which were reduced on the supermarket fish counter! I froze them straight away and defrosted in the fridge for 24 hours.