There are countless fish recipes, so why do we so often cook fish the same way?
White fish are generally leaner and oily fish higher in fat; both offer valuable nutrition. Choose cooking methods suited to the fish, with gentler cooking often useful for delicate white fish. For species-specific advice on mercury, read Fish and mercury.
Despite Spain’s high fish consumption, familiar excuses remain: bones, cleaning and not knowing how to cook it. Yet the variety from the sea is enormous, and preparation can be simple and delicious.
Try these 6 ideas: there is more to fish than a plain fillet on the griddle.
Monkfish in coconut sauce with rice
Ingredients:
- Coconut drink – 100 g
- Red pepper – 60 g
- Chilli powder – 1 g
- Chives – 2 g
- Garlic – 2 g
- Table salt – 1 g
- Black pepper – 1 g
- Olive oil – 5 g
- Rice – 60 g
- Dried coriander leaves – 1 g
- Monkfish – 125 g
Method:
- Marinate the fish in olive oil, garlic, chopped red pepper and a little salt for 30 minutes in the fridge.
- Meanwhile, cook the rice for 20 minutes.
- Heat a pan and brown the fish quickly on both sides with a little oil.
- Add the white part of the spring onion or chives and the chilli, then cook for a couple of minutes.
- Add coconut drink, reduce the heat and simmer until reduced by half. Season with salt and black pepper.
- After approximately 10 minutes, check the fish is cooked through, turn off the heat and add the green onion tops and coriander leaves.
- Serve the fish and coconut sauce with white rice.
Kcal: 397 kcal (with these quantities)
Protein: 23% of calories
Carbohydrates: 56% of calories
Fat: 20% of calories
Fish supplies phosphorus for normal bone function, energy metabolism and other processes. The original article gives a broad 100–700 mg per 100 g range across fish products; actual content varies by species and preparation.
Wholemeal toast with cream cheese, sardines and red onion
Ingredients:
- Wholemeal toast – 40g
- Canned sardines – 30 g
- Red onion – 30 g
- Cream cheese – 20 g
- Fresh dill – 2 g (pinch)
- Olive oil – 3 g (1 dessertspoon)
Method:
- Toast the bread and thinly slice the onion.
- Remove the sardines from the can.
- Spread cream cheese on the toast and add sardines and onion.
- Dress with olive oil and garnish with fresh dill.
Kcal: 305 kcal (with these quantities)
Protein: 18% of calories
Carbohydrates: 43% of calories
Fat: 38% of calories
Canned sardines eaten with their softened bones can supply calcium, as well as omega-3 fats. Calcium supports muscle function and bones, while omega-3 fatty acids contribute to inflammatory regulation. Both have roles in everyday nutrition and sport.
Baked hake on potatoes and courgette
Ingredients:
- Hake – 180 g (2 small fillets)
- Potato with skin – 100 g (1 small piece)
- White wine – 100 g (1 dessertspoon)
- Olive oil – 5 g (1 dessertspoon)
- Table salt -5 g (1 teaspoon)
- Courgette – 150 g (1 piece)
- Parsley – 2 g (1 piece)
Method:
- Wash, peel and thinly slice the potatoes into an oven-safe dish.
- Wash, trim and slice the courgette and add to the dish.
- Add parsley, salt and oil.
- Place the hake on top.
- Add a splash of white wine.
- Bake at 180°C for about 45 minutes, checking the fish and vegetables are cooked. Timing varies with thickness.
- Remove carefully and serve.
- Arrange the hake over the potatoes and courgette.
Kcal: 374 kcal (with these quantities)
Protein: 44% of calories
Carbohydrates: 33% of calories
Fat: 23% of calories
Hake contributes protein and some calcium, but a boneless fillet is not among the richest calcium sources. Include variety across white and oily fish. Follow this link for tips on cleaning and preparing hake.
Tuna maki sushi
Ingredients:
- Rice – 60 g
- Rice vinegar – 10 g (1 tablespoon)
- Table salt – 1 g (1 pinch)
- Sugar –1 g (pinch)
- Tuna – 80 g
- Nori seaweed – 40 g
- Tamari soya sauce – 10 g (1 tablespoon)
- Wasabi – 5 g
Method:
- Rinse the rice thoroughly under running water.
- Cook without salt using approximately twice its volume of water, or follow the sushi-rice packet instructions. A suitable steamer can also be used.
- Mix rice vinegar, sugar and salt, then stir into the cooked rice.
- Cool the rice promptly, gently turning and fanning it. Do not leave cooked rice at room temperature for extended periods.
- Spread cooled rice over nori with damp hands.
- Cut appropriately sourced and safely handled tuna into strips and place in the centre.
- Roll tightly and slice with a sharp knife.
- Serve with soya sauce or wasabi.
TIP: Use suitable short-grain sushi rice rather than ordinary long-grain rice.
Calories: 493 kcal (with these quantities) Protein: 32% of calories Carbohydrates: 58% of calories Fat: 9% of calories
Raw-fish parasite control requires appropriate freezing time and temperature. The original 48-hour rule is not adequate for every domestic freezer: follow current local guidance, which in Spain recommends a longer domestic freezing period. Freezing does not remove every food-safety hazard; safe sourcing, handling and refrigeration still matter.
Grilled lemon salmon bun with tzatziki
Ingredients:
- Salmon – 120 g
- Tzatziki sauce – 30 g
- Burger bun – 80 g
- Lemon with peel – 30 g
- Table salt – 1 g
- Black pepper –1 g
Method:
- Heat a frying pan over medium heat.
- Cut a lemon slice.
- Grill the salmon with the lemon slice on top and cover the pan.
- Once browned on one side, turn it and put the lemon slice back on top. Cook the fish through.
- Split the bun and add tzatziki and the salmon, seasoned to taste.
- Close and enjoy!
TIP: Toast the bun briefly on the griddle for extra crunch.
Kcal: 438 kcal (with these quantities)
Protein: 30% of calories
Carbohydrates: 41% of calories
Fat: 29% of calories
Salmon supplies fatty acids involved in inflammatory regulation. For bread, look for 100% wholemeal buns if desired. The original article suggests at least 70% wholegrain flour as a practical preference; that percentage is not the legal definition of “wholemeal”.
Teriyaki tuna with toasted sesame and rice
Ingredients:
- Tuna – 180 g (piece)
- Sesame seeds – 10 g (1 pinch, 1 cuchara)
- Teriyaki sauce – 10 g (1 tablespoon)
- Rice – 50 g (1 handful)
- Chives – 10 g (1 piece)
Method:
- Marinate tuna in teriyaki sauce for 10–15 minutes in the fridge.
- Cook the rice for 20 minutes, or according to the packet.
- Coat the tuna in sesame seeds.
- Sear all sides on a hot griddle and cook to a safe doneness. If serving undercooked, appropriate sourcing and parasite-control precautions are essential.
- Serve with the rice and sprinkle chopped chives over both.
Kcal: 494kcal (with these quantities)
Protein: 39% of calories
Carbohydrates: 36% of calories
Fat: 26% of calories
This final recipe includes sesame seeds. The seeds of sesame provide protein, fibre and unsaturated fat; their calcium content and absorption vary with hulling and preparation. The original comparison of 5 teaspoons of sesame or poppy seeds with a glass of milk is not reliable for every product or serving.
At INDYA, nutrition should be personalised inside and out. If you agree, explore our sports nutritionist services. We are here to help you work towards your goals.
