Best way to cook

Nutritional value: High in vitamin C, iron and zinc

Steaming

Steaming is a great cooking method for calorie counters. Steamed fish must be fresh. To ensure your fish doesn’t stick, pour a little cooking oil on a wad of paper towels and wipe the surface of your steamer. Alternatively, you can wrap your fish in foil or even leaves such as spinach or Savoy cabbage.

Most recipes require water for a clean, quick steam or you can use a flavoured liquid to infuse the fish with some fragrance, turning the steaming liquid into a sauce. For quick and easy steamed fillets, it’s recommended to use 8 minutes for 200g medium-thick fillets. You can also calculate the cooking time at 10 minutes per inch of thickness.

The steaming should finish when the fish turns opaque but is still resisting flaking as it will continue cooking when removed from the heat. Serve straight away with prepared vegetables and sauces. A good test with whole-steamed fish is to poke a skewer deep into the centre of the fish and leave for 10 seconds. Then pull it out and press it against your hand – it should feel hot.

Cooked Mussels with wine

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 minced garlic clove
  • 1 finely chopped tomato
  • 2 pounds scrubbed mussels
  • 1/2 cup dry white wine
  • Chopped parsley, for serving
  • Crusty bread, for serving

Method

  1. Start by heating olive oil in a large pot.
  2. Add garlic and cook for a minute, then stir in tomato and cook for 2 more minutes.
  3. Add mussels (discard any open ones) and wine.
  4. Cover and cook until the mussels open (discard any that don’t), about 5 minutes.
  5. Toss with chopped parsley and serve with crusty bread.

*Recipe provided courtesy of Yummly

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