Boiled Saddled Seabream - How to Cook a Pan Fish
A pan fish can be great source of vitamin D, lean animal protein and other vitamins and minerals, at acceptable price. Even if buy some fatty fish, those fats are healthy fats and the fattier the fish, generally, the more vitamin D and omega-3 it has. Boiling is an easy and fast fay to prepare a great fish meal.
It is important that fish is fresh (or fresh frozen) - if you like fishing, then you have spent some time outside fishing and now you have a fresh fish to eat - great!
Cooking is easy - peel off small onion and slice it into smaller chunks, peel off a garlic clove and put it aside. Now, put a suitable pot with cold water on medium heat and add onion, add minced garlic clove.
Also, add some salt, pepper and a tablespoon of olive oil. Also, if you like, you can add some Mediterranean herb mix, suitable for sea food meals (laurel, marjoram, lavender etc.) - don't add too much of spices and herbs, since their purpose is to improve the taste of the fish, not to kill it :)
Right away, add fish - adding fish into the cold water will prevent it from falling apart so easily.
When water starts to boil, decrease the heat. Cook everything 10-15 minutes, depending on the fish thickness. Be sure to gently shake the pot few times, but don't mix it.
Cooked Saddled Seabream - Photo with permission from Sea Fishing How To site
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When fish is cooked, put it on the suitable plate, add some olive oil, some parsley and chopped/minced fresh garlic and lemon.
Note: Some people have issues with fresh garlic - be sure to not to add fresh garlic when serving. Also, laurel leaf is fantastic spice for sea food meals, but some people don't like it, even if food is cooked for short period of time with it (or half of it, or ...).
As a side dish, serve potato salad, polenta or green vegetables. Also, a slice or two of whole grain bread and a glass of white wine, will make this meal a small banquet, not just another sea food meal.
Bone Appetite! :)
Amount of vitamin D in meal like this depends on fish species. Some low fat fish species have less than 100 IU of vitamin D per 100g of meat.
Is that a reason not to eat such fish? No! On contrary, enjoy your food, enjoy your meals and don't bother if meal has, for example, 425 or 460 IU of vitamin D.
Eating fish on daily basis will provide more than enough vitamin D - some times more, some times less than vitamin D RDA.