It’s that time of year when you decide it’s time to (finally) eat healthier. January does that to people.
One easy way to eat better is to occasionally switch out the fatty red meat for seafood. The American Heart Association recommends at least two servings a week of fish, especially those that are high in omega-3 fatty acids, such as salmon, trout and herring.
But what if you don’t like that strong fish flavor? This simple recipe features haddock, a saltwater fish with a mild flavor that cooks up super flaky. The end result is low in calories, high in protein and packed full of essential vitamins.
Serve the dish with a big green salad or sauteed spinach. If you can’t find haddock, substitute cod or flounder.
Baked Haddock with Ginger, Tomatoes and Pine Nuts
For marinade
Small handful mint leaves, torn, plus more for garnish
1 medium red chile, seeded and finely sliced
3 Tbsp. olive oil
Generous handful of cherry tomatoes
Generous pinch of sea salt
2 Tbsp. lemon juice
2 Tbsp. water
3/4-inch piece fresh ginger, peeled and finely grated
1 garlic clove, finely grated
1 cup pine nuts
For fish
4 medium fillets of haddock (6 ounces each)
Handful basil, torn, for garnish
1/2 red chile, seeded and sliced, for garnish
Mix ingredients for marinade.
Put fish fillets in roasting dish just big enough to hold them comfortably without being too cramped. Rub marinade over fillets, cover and let marinate for 1 hour.
Preheat oven to 350 degrees. Transfer marinated fish to middle rack of oven and cook until it flakes easily, about 12-15 minutes, depending on size of fillets. Once cooked, remove from oven and allow to sit for another 2 minutes.
Sprinkle with torn mint leaves, extra chile and basil. Serve immediately.
Serves 4.
— “Nourish: Mind, Body & Soul” by Amber Rose, Sadie Frost and Holly Davidson (Kyle Books, October 2015, $27.95)
About the Author
