Fish and mercury<\/a><\/span>.<\/p>\nDespite 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.<\/p>\n
Try these 6 ideas: there is more to fish than a plain fillet on the griddle.<\/p>\n
![\"monkfish](\"https:\/\/getindya.com\/wp-content\/uploads\/Pescado-con-salsa-de-coco-Arroz-blanco.jpg\" "\\"\\"")
<\/p>\n
Monkfish in coconut sauce with rice<\/b> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Coconut drink –\u00a0<\/span>100 g<\/span><\/li>\n
- Red pepper –\u00a0<\/span>60 g<\/span><\/li>\n
- Chilli powder –\u00a0<\/span>1 g<\/span><\/li>\n
- Chives –\u00a0<\/span>2 g<\/span><\/li>\n
- Garlic –\u00a0<\/span>2 g<\/span><\/li>\n
- Table salt –\u00a0<\/span>1 g<\/span><\/li>\n
- Black pepper –\u00a0<\/span>1 g<\/span><\/li>\n
- Olive oil –\u00a0<\/span>5 g<\/span><\/li>\n
- Rice –\u00a0<\/span>60 g<\/span><\/li>\n
- Dried coriander leaves –\u00a0<\/span>1 g<\/span><\/li>\n
- Monkfish –\u00a0<\/span>125 g<\/span><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n\n
\n- Marinate the fish in olive oil, garlic, chopped red pepper and a little salt for 30 minutes in the fridge.<\/li>\n
- Meanwhile, cook the rice for 20 minutes.<\/li>\n
- Heat a pan and brown the fish quickly on both sides with a little oil.<\/li>\n
- Add the white part of the spring onion or chives and the chilli, then cook for a couple of minutes.<\/li>\n
- Add coconut drink, reduce the heat and simmer until reduced by half. Season with salt and black pepper.<\/li>\n
- After approximately 10 minutes, check the fish is cooked through, turn off the heat and add the green onion tops and coriander leaves.<\/li>\n
- Serve the fish and coconut sauce with white rice.<\/li>\n<\/ul>\n<\/div>\n
Kcal: 397 kcal (with these quantities)<\/span>
\nP<\/span>rotein: 23% of calories<\/span>
\nCarbohydrates: 56% of calories<\/span>
\nFat: 20% of calories<\/span><\/i><\/b><\/p>\nFish supplies phosphorus for normal bone function, energy metabolism and other processes. The original article gives a broad 100\u2013700 mg per 100 g range across fish products; actual content varies by species and preparation.<\/span><\/p>\n![\"cream](\"https:\/\/getindya.com\/wp-content\/uploads\/Tostada-de-queso-de-untar-arenque-y-cebolla-morada.jpg\" "\\"\\"")
<\/p>\n
Wholemeal toast with cream cheese, sardines and red onion<\/b> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Wholemeal toast – <\/span>40g<\/span><\/i><\/li>\n
- Canned sardines – <\/span>30 g\u00a0<\/span><\/i><\/li>\n
- Red onion – <\/span>30 g\u00a0<\/span><\/i><\/li>\n
- Cream cheese – <\/span>20 g\u00a0<\/span><\/i><\/li>\n
- Fresh dill – <\/span>2 g (pinch)<\/span><\/i><\/li>\n
- Olive oil – <\/span>3 g (1 dessertspoon)<\/span><\/i><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n\n- Toast the bread and thinly slice the onion.<\/span><\/li>\n
- Remove the sardines from the can.<\/span><\/li>\n
- Spread cream cheese on the toast and add sardines and onion.<\/span><\/li>\n
- Dress with olive oil and garnish with fresh dill.<\/span><\/li>\n<\/ul>\n
Kcal: 305 kcal (with these quantities)<\/span>
\nP<\/span>rotein: 18% of calories<\/span>
\nCarbohydrates: 43% of calories<\/span>
\nFat: 38% of calories<\/span><\/i><\/b><\/p>\nCanned 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.<\/span><\/p>\n![\"Baked](\"https:\/\/getindya.com\/wp-content\/uploads\/Merluza-sobre-cama-de-patatas-y-calabacin-al-horno.jpg\" "\\"\\"")
<\/p>\n
Baked hake on potatoes and courgette<\/b> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Hake – <\/span>180 g (2 small fillets)<\/span><\/i><\/li>\n
- Potato with skin – <\/span>100 g (1 small piece)<\/span><\/i><\/li>\n
- White wine – <\/span>100 g (1 dessertspoon)<\/span><\/i><\/li>\n
- Olive oil –<\/span> 5 g (1 dessertspoon)<\/span><\/i><\/li>\n
- Table salt <\/span>-5 g (1 teaspoon)<\/span><\/i><\/li>\n
- Courgette – <\/span>150 g (1 piece)<\/span><\/i><\/li>\n
- Parsley – <\/span>2 g (1 piece)<\/span><\/i><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n\n- Wash, peel and thinly slice the potatoes into an oven-safe dish.<\/span><\/li>\n
- Wash, trim and slice the courgette and add to the dish.<\/span><\/li>\n
- Add parsley, salt and oil.<\/span><\/li>\n
- Place the hake on top.<\/span><\/li>\n
- Add a splash of white wine.<\/span><\/li>\n
- Bake at 180\u00b0C for about 45 minutes, checking the fish and vegetables are cooked. Timing varies with thickness.<\/span><\/li>\n
- Remove carefully and serve.<\/span><\/li>\n
- Arrange the hake over the potatoes and courgette.<\/span><\/li>\n<\/ul>\n
Kcal: 374 kcal (with these quantities)<\/span>
\nP<\/span>rotein: 44% of calories<\/span>
\nCarbohydrates: 33% of calories<\/span>
\nFat: 23% of calories<\/span><\/i><\/b><\/p>\nHake 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<\/a> <\/span>for tips on cleaning and preparing hake.<\/span><\/p>\n![\"tuna](\"https:\/\/getindya.com\/wp-content\/uploads\/Sushi-maki-1.jpg\" "\\"\\"")
<\/p>\n
Tuna maki sushi<\/b> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Rice – <\/span>60 g<\/span><\/i><\/li>\n
- Rice vinegar – <\/span>10 g (1 tablespoon)<\/span><\/i><\/li>\n
- Table salt – <\/span>1 g (1 pinch)<\/span><\/i><\/li>\n
- Sugar –<\/span>1 g (pinch)<\/span><\/i><\/li>\n
- Tuna – <\/span>80 g<\/span><\/i><\/li>\n
- Nori seaweed – <\/span>40 g<\/span><\/i><\/li>\n
- Tamari soya sauce – <\/span>10 g (1 tablespoon)<\/span><\/i><\/li>\n
- Wasabi –<\/span> 5 g<\/span><\/i><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n\n- Rinse the rice thoroughly under running water.<\/span><\/li>\n
- Cook without salt using approximately twice its volume of water, or follow the sushi-rice packet instructions. A suitable steamer can also be used.<\/span><\/li>\n
- Mix rice vinegar, sugar and salt, then stir into the cooked rice.<\/span><\/li>\n
- Cool the rice promptly, gently turning and fanning it. Do not leave cooked rice at room temperature for extended periods.<\/span><\/li>\n
- Spread cooled rice over nori with damp hands.<\/span><\/li>\n
- Cut appropriately sourced and safely handled tuna into strips and place in the centre.<\/span><\/li>\n
- Roll tightly and slice with a sharp knife.<\/span><\/li>\n
- Serve with soya sauce or wasabi.<\/span><\/li>\n<\/ul>\n
TIP: Use suitable short-grain sushi rice rather than ordinary long-grain rice.<\/span><\/p>\nCalories: 493 kcal (with these quantities)<\/span> P<\/span>rotein: 32% of calories<\/span> Carbohydrates: 58% of calories<\/span> Fat: 9% of calories<\/span><\/i><\/b><\/p>\nRaw-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.<\/span><\/p>\n![\"grilled](\"https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-de-salmon.jpg\" "\\"\\"")
<\/p>\n
Grilled lemon salmon bun with tzatziki<\/b> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/span><\/p>\n\n- Salmon <\/span>–\u00a0<\/em><\/span>120 g<\/span><\/em><\/li>\n
- Tzatziki sauce –\u00a0<\/em><\/span>