2 delicious fish recipes to boost your brain health

You've heard it again, and again but for good reason. Try these delectable recipes to spice up your dinner table and to pump your brain health.

Freshwater trout is a good source of high-quality protein, omega 3 and vitamins A and D.

Enjoy the anti-aging benefits of this dish.

Preparation 5 minutesCooking 6 minutesServes 

What you will need

• 422 ml (1 1/2 tbsp) olive oil or canola oil
• 4 trout fillets, about 750 g (1 1/2 lbs) total
• 2 large peppers (1 red, 1 yellow)
• 50 g (1/4 c) sliced almonds
• 4 lemon wedges, to garnish

Ready to get started

1. Preheat the broiler to high. Line a broiler pan with a layer of foil and brush with a little of the oil. Lay the trout fillets in the middle of the pan, skin side down.

2. Cut the peppers into one centimetre (1/2 inch) slices and arrange them around the edges of the fish.

3. Brush the trout and peppers with a little more oil and then broil until the fish is firm and opaque. Turn the fillets over and brush the skin with the remaining oil. Broil until the skin is bubbling and beginning to crisp.

4. Sprinkle the almonds over the fish and broil until browned. Transfer to plates and serve the fish skin side up, so the skin can be eaten or discarded, and garnish with lemon wedges.

Cook's tips

Watch the almonds closely as they cook — they brown quickly and will taste bitter if they burn. Remove the fish from under the broiler as soon as the almonds are golden.

Each serving provides: 369 calories • 22 g fat • 3 g saturated fat • 6 g carbohydrates • 38 g protein • 4 g fibre

Excited yet?

The omega-3s found in oil-rich fish such as sardines, mackerel and anchovies have many health benefits beyond keeping the heart healthy. Evidence is emerging about their role in maintaining mental alertness and helping to prevent the onset of dementia.

Preparation 10 minutes

Cooking 10 minutes

Serves 4

Getting it all together

• 1 leek
• 15 ml (1 tbsp) olive oil
• 2 sprigs rosemary, finely chopped
• 1 can (400 g/14 oz) butter beans, drained
• Finely grated zest of 1 lemon
• 4 large or 8 small sardine or mackerel fillets, 450 g (1 lb) total
• 15 ml (1 tbsp) olive oil or canola oil
• 15 ml (1 tbsp) crushed coriander seeds 8 lemon wedges, to garnish

Let's get cooking

1. Preheat the broiler to high and line the broiler pan with foil. Slice the leek. Heat the olive oil in a large frying pan over high heat. Add the rosemary and leek to the pan, reduce the heat, and cook until the leek is tender. Stir in the butter beans and lemon zest. Set aside and keep warm.

2. Place the fish fillets, skin side down, on the broiler pan then brush each one with a little olive oil. Sprinkle with half the crushed coriander seeds and broil until just firm.

3. Turn the fish over and brush the skin with the rest of the oil. Broil for one minute and sprinkle with the remaining coriander seeds. Cook for another two minutes to crisp the skin.

4. Transfer the butter bean and leek mixture to a serving plate. Top with the fish fillets and pour the juices from the foil over the fish. Garnish with lemon wedges and serve.

Cook's tips

• Use a mortar and pestle to crush the coriander seeds. To prevent the seeds from escaping, put the mortar in a plastic bag, gather the edges around the pestle, and pound the seeds. If you don't have a mortar and pestle, put the coriander seeds in a bowl and crush them with the end of a rolling pin.
• Buy gutted and cleaned fish and open them flat for broiling.

Each serving provides: 394 calories • 25 g fat • 5 g saturated fat• 15 g carbohydrates • 29 g protein • 5 g fibre

Now go an enjoy these tantalizing choices.

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