Easy way to cook fish 3

Ingredients:

• Any fish, with or without the skin

• Any assorted vegetables, cut / sliced into desirable pieces

• Olive oil

• Salt / soy sauce / coconut aminos

• Optional: pesto (can be vegan)

Instructions:

1. Heat up the pan, add a splash of oil.

2. Add all vegetables and a small splash of water to create steam.

3. Season with salt / soy sauce / coconut aminos and stir through.

4. Place fish on top of vegetable skin side up and close the pan with a lid.

5. Cook until fish has set - steam created in the pan will take care of that.

6. When cooked, you can spread some pesto over the fish.

   If you have fish with the skin and want to crisp it up, you can place the fish under the grill for a few minutes.

Fish pate

Fish and fish liver complement each other in terms of the nutrient profile. Protein from the flesh requires vitamin A for a proper utilisation of amino-acids, and liver is the richest source of vitamin A.

Perfect for breakfast, lunch or as a filling snack.

Ingredients:

• 3 tins of sardines in brine, drained

• 1 tin of cod livers, drained

• 1/2 finely chopped onion, can be red

• 1 tea spoon of lemon zest

• 2 tea spoons of lemon juice

• 1 table spoon of chopped capers (they are salty so no extra salt needed)

• 1-2 table spoons of olive oil or homemade mayonnaise

• Chilli flakes

Method:

Mash up all ingredients with a fork and enjoy.

Serving suggestions (depending on the state of your health):

• wrapped in lettuce leaves, topped with fresh vegetables like pepper, cucumber, radish, carrot

• in a salad

• with poached eggs

• as a topping on a baked potato, with other garnish of choice

• with linseed crackers

• with oat cakes

• with toasted sour dough bread