Oily fish are an exceptionally important inclusion to our diets as they are the richest & most easily absorbed sources of omega 3 fatty acids. Including 3 portions a week of the SMASH varieties (salmon, mackerel, anchovies, sardines, herring) provides numerous health promoting benefits, such as supporting nervous & cardiovascular system health.
Some are put off by the smell of fish, or possibly think that cooking fish is difficult. By marinading the fillets in citrus juice the ‘fishy-ness’ is calmed & the simple baking is fail safe, minimises the smell further & can be applied to all varieties.
- 2 wild salmon fillets
- 2 large vine tomatoes
- 1-2 fresh chillies (the heat is calmed by the marinading)
- 1 large clove of garlic
- Juice of 1 lemon
- A pinch of salt & plenty of freshly ground black pepper
- Dice the tomatoes finely and place in the bottom of a flat dish, pour over the lemon juice and season with salt and pepper.
- Grate the garlic and finely dice the chillies, add to the dish and mix well.
- Place the salmon fillets flesh side down into the marinade, cover and leave to absorb all the wonderful flavours for 2 – 24 hours.
- Preheat the oven to 200ºC.
- Transfer your fillets to a baking tray, arranging them skin side down with a gap between them. Spoon over any marinade left in the dish and cover with foil. (You will notice the lemon juice has cured them slightly turning the flesh more opaque and calming the chilli heat)
- Bake in the hot oven for 15-20 minutes (less if they’re flatter, wider pieces, more if they’re thicker) until firm when pressed.
- Serve with plenty of steamed greens and brown rice.