Fish with the good oil

Central Telegraph - - EASY EATING - with Mag­gie Cooper Con­tact Mag­gie at mag­gies.col­umn@big­pond.com

AS WE all know, oily fish (while it sounds pro­foundly un­ap­petis­ing) is good for us and, de­spite the de­scrip­tion, tastes good too. I’ve per­fected a few recipes over the years that are eas­ily trot­ted out at a mo­ment’s no­tice and, pro­vid­ing you don’t over­cook the del­i­cate fish flesh, they are in­vari­ably crowd-pleasers.

Sal­mon fil­lets can be sim­ply pan-fried in a non-stick pan and topped with a hand­ful of fresh herbs and a squeeze of lemon or lime juice, or you can pull out all the stops and serve with a rich and de­li­cious lemon- or mus­tard-flavoured beurre blanc sauce.

It’s easy to over­cook sal­mon, par­tic­u­larly if you buy fil­lets from the thicker part of the body as op­posed to tail pieces or cutlets. If you have pieces that vary in thick­ness, cut the thin­ner sec­tions away and add them to the pan af­ter the thicker por­tions have had a chance to cook. Re­move the pan from the heat while the fish is still pink in the cen­tre as it will con­tinue to cook.

Today’s recipe is an easy one. Lemon pep­per adds zing to seafood and chicken with­out too much heat. Serve with steamed whole pota­toes and fresh veg­eta­bles or a salad.

Lemon pep­per sal­mon

Serves 4

IN­GRE­DI­ENTS: 4 At­lantic sal­mon fil­lets ◗ 2tbs lemon pep­per sea­son­ing ◗ lemon wedges ◗ fresh co­rian­der leaves (op­tional) ◗ To serve: steamed pota­toes and veg­eta­bles or salad

METHOD: Heat a non-stick fry­pan over medium heat. Place sal­mon fil­lets in the pan skin-side down, in­crease heat and cook un­til skin is crisp, about four min­utes for a thick fil­let, three min­utes for a cut­let or tail piece.

Sprin­kle top of fil­lets with lemon pep­per and turn. Cook other side un­til fish is al­most cooked through; it should still be quite pink in the cen­tre. Re­move from heat and stand, cov­ered, for three min­utes. Serve with lemon wedges and co­rian­der leaves (if de­sired).

PHOTO: 123RF

◗ For a quick and easy meal with a touch of lux­ury you can't go past sal­mon.

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