Oven-baked fish in butter and mixed herbs

Recipes & Nutrition

Author: AdminPublished: 14 January 2016

Parkinson's LifePrep: 20 minsParkinson's LifeCook: 15 minsParkinson's LifeServes: 6

This fish dish is light, healthy and quick to prepare – the perfect accompaniment for rice or potatoes with green beans – while the texture is soft enough for people with dysphagia

Ingredients

  • 800g of fish (e.g. cod, Victoria perch, redfish)
  • 50g flour
  • 200g butter
  • 1 shallot
  • 1 tbsp lemon or lime juice
  • salt and pepper
  • 1 tbsp olive oil
  • 1 tsp Provencal herb mix or taste booster

Preparation

  • Preheat the oven to 120 °C.
  • Mix the soft butter with the herbes de Provence mix (or Provençal taste booster), salt and pepper.
  • Dice the shallot.
  • Remove any bones from the fish fillet.
  • Dust the fish in flour, shake it off well and season with salt and pepper.

TIP: Prepare the herb butter the day before, this generates a stronger flavour.

Method

  • Heat the herb butter briefly in a frying pan and fry the fish on both sides for a couple of minutes until they turn golden brown.
  • Remove the fish fillet from the pan and put it in a butter-greased oven dish.
  • Put the dish into a preheated oven at 120 °C and cook until the fish is ready for about 8-10 minutes.
  • Turn the fish during baking at regular intervals.
  • At the end of the baking time, sprinkle with lemon juice.

Nutrition

Value per 100g

Energy ………………………………………………………… 214 kcal/894 kJ

Protein………………………………………………………………………. 12.2g

Total fat…………………………………………………………………….. 16.4g

Saturates ………………………………………………………………….. 9.3g

Monounsaturated fat…………………………………………………. 0.8g

Polyunsaturated fat……………………………………………………. 0.3g

Cholesterol……………………………………………………………….. 28mg

Carbohydrates…………………………………………………………….. 4.2g

Sugar ………………………………………………………………………….. 0.1g

Fibre……………………………………………………………………………. 0.1g

Chewing and swallowing

  • Cut, mash or mix the fish until required consistency level.
  • Use fish stock or fish sauce to moisten the fish for easier swallowing.

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