Thursday, October 21, 2010

Brain and heart food- FISH DISH

Eating fish twice a week is highly recommended because fish are a great source of protein, vitamins, and nutrients. Fish are loaded with omega-3 fatty acids, which provide protection from heart disease and are great brain food. So eat fish and get stronger, wiser, and helthier ^_- !

Brain and Heart Food- Fish Dish on FoodistaBrain and Heart Food- Fish Dish

FISH DISH (feeds 4-5)

1 (=2.5 pounds) whole fish
1/4 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder
1/4 tsp chilli peppper

Wash the fish and dry it off with towel paper. Mix all the spices, salt, and black pepper in a small bowl. Season the fish well inside and out with spice mix, cover with plastic wrap, and let the fish abosrb the spices for 15 minutes.

Dice 5 Roma tomatoes, 6 garlic cloves, 1 bell pepper, and 2 jalapeno peppers. Finely chop 3 tbsp of parsley and 1 tbsp Greek oregano. Put everything together in a bowl and season with 1/2 tsp salt, 1/4 tsp black pepper, and 1 tsp of ground cardamom. Mix to combine.

In this time, wash 5 medium potatoes well, and cut them into wedgies. Season potatoes with 1/2 tsp salt, 1/4 tsp of black pepper, 1/4 tsp of garlic powder, and 1/2 tsp of curry. Blanch in skillet with 1/2 inch of oil for 5 minutes over medium heat. Stir to prevent sticking. Remove from oil and set aside.

Return skillet to heat. Cover fish in flour and brown it on both sides (2 minutes on each side) over medium high heat.

Putting it all together:
Transfer your fish into a big enough baking dish. put some tomato mix in the belly of the fish and distribute the rest around the fish. Arrange potatoes over the tomato mix, add 1/2 cup of water, and drizzle 1 tbsp olive oil over the fish.

Cover the baking dish with aluminum foil and bake in 375*F preheated oven for 20 minutes. Remove the aluminum foil, increase the heat to 425*F, and bake for additional 15 minutes. Turn the oven off, turn on the broiler, and broil for 5 minutes to crisp the surface of the fish.


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