Fish for Weight Loss
by Annette Jones
Eating fish for weight loss is a great choice of food as it is a good source of iron, is low in fat, high in protein and contains vitamins A, B12 and D and those much needed contains Omega 3 fatty acids.
Fresh is always best if you can get it in your part of the world, and when shopping for fresh fish, always choose a fish that has clear eyes, plump skin and smells slightly of the sea. A strong smelling fish could mean that it is old so when in doubt choose another one.
For this fish for weight loss recipe I have chosen snapper, a fish caught in my local waters, any white wild caught fish is suitable to use. I love this recipe as it’s quick, tasty and easy to prepare and cook.
Fish for Weight Loss – Asian Style
- 1 fresh wild caught white fish
- 1 inch ginger – grated
- 2 garlic cloves – chopped finely or crushed
- 2 chillies – seeds removed
- 1 whole lime – sliced
- 1 bunch of dill – snapped in half
- 1 tblspn Olive Oil
- 1 tspn Tamari*
- 2 lengths of tin foil
- Extra olive oil for coating tin foil
Heat your oven to 180C or 350.
Have your fishmonger (or wherever you buy your fish) gut and scale the fish. I’ve been caught out once going to prepare a whole fish and then realizing it hadn’t been gutted or scaled! A part from the icky bit of gutting (I let my partner take care of this) it’s such a messy job with scales flying everywhere!
Wash your fish inside and out then pat dry with some paper towel.
Place ginger, garlic, chillies into a small container and add in the oil.
Take the two lengths of tin foil and using a basting brush, brush the oil on the tin foil so the fish doesn’t stick.
Take the fish and make 3-4 small incisions in the skin and flesh. This allows the flavors to penetrate.
Rub the oil mixture inside and outside the fish making sure it’s all covered. I use my hands for this as I find the brush too cumbersome
Stuff the dill in the fish’s cavity along with some of the lime slices, covering the top with the remaining slices.
Place the other piece of foil on top of the fish and make it into a parcel, sealing the tin foil together
Bake for 25 minutes or until cooked depending on the weight of the fish. Allow 10-15 minutes per lb or 1/2 kg.
I have used chillies without the seeds for a mild flavor rather than heat. If you wish to have that great heat sensation then leave the seeds in. I also used tamari in place of soy sauce our gluten free readers. I am gluten free, but love the soy sauce flavor. I found when I switched I could hardly taste the difference and tamari’s a healthier alternative too.
I specifically mention “wild caught” fish as against farmed fish. Farmed fish are fed pellets with antibiotics contained in them, farmed fish also have a high incidence of disease which easily spreads throughout the pens, don’t know about you but that doesn’t seem natural to me, or healthy!
Once cooked slide the fish onto a serving platter and serve with a fresh salad or vegetables of your choice.
Please enjoy and share with your family and friends!