Easy Healthy (Oily) Fish Recipe

There are many well researched health benefits associated with organic Extra Virgin (EV) olive oil and oily fish .

Both form a significant component of the Mediterranean and Ketogenic diet and address specific inflammatory pathways, brain, skin and vascular health . 

During a detoxification and low inflammation regime I recommend 2-3 serves of oily fish weekly as well as using EV olive oil liberally over your veggies and salads. I do have ongoing concerns with the potential inflammatory effect of farmed fish so please always try to buy ocean/ wild caught non farmed.

Below is a well tried family recipe that is quick and easy for the busiest families and can be cooked fresh or frozen . 

The traditional “oily” fish are Salmon Mackerel and Sardines however this recipe uses Barramundi due to its lovely meaty texture and ability to absorb in the tastiest of ways, the Olive Oil during the cooking process

Ingredients 

  • Large Fillet Barramundi  ( Australian caught waters ) 

  • Organic EV olive oil 

  • Water 

  • 1 lemon 

  • Garlic cloves 

  • Parsley or dill 

  • Salt and Pepper

  1. Cut fish into portion steaks and lay in casserole dish . Unused steaks can be frozen for easy future use 

  2. Pour 1.5 cm olive oil and 1.5 cm water into dish. The fish will appear to float in the oil and water mix 

  3. Lay thinly sliced lemon on top 

  4. Garlic thinly sliced on top ( if does not upset you , can be omitted )

  5. Parsley , dill or other fresh herbs sprinkle on top 

  6. Salt and pepper to season 

  7. Bake at 180 C for approx 25 mins if fresh fish or 45 mins if frozen, uncovered

Check fish is cooked through and drain excess juices before serving . 

The flesh will absorb the goodness of the oil mix without tasting “oily” 

Enjoy ! 

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