Fish delish on Good Friday

Annette Sym’s spicy Thai fish is a tasty option.
Annette Sym’s spicy Thai fish is a tasty option. Contributed

WITH Good Friday almost upon us, you might be looking for some new ways to enjoy fish.

I love the fact that so many Australians are getting a great boost of omega-3 fatty acids on Good Friday.

Did you know that fish is great for our brain and heart health?

It also offers a great source of protein, vitamins and nutrients and of course let's not forget the omega-3s.

Essential fatty acids are essential for human health as they cannot be made by the body so we have to look to food to be able to get our supply.

Fish is also low in fat and calories which makes it perfect for any weight-loss eating plan.

For example uncooked cod contains about 20% protein, no carbs and about 1g of fat. Mackerel contains about 20% protein, no carbs and 5g fat.

The vitamin content of fish varies according to species. Cod and haddock are rich in Vitamins A and D, while tuna is rich in Vitamin D and B12. Salmon and trout are rich in Vitamins A, B12 and D.


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Here are some tips to help you cook up a fabulous feast of fish on Good Friday:

Avoid overcooking fish so you don't end up with dry and tasteless fish.

The secret is to cook it for only 2-4 minutes each side depending on the thickness of the fish fillets.

To test if it is cooked cut a small opening into the flesh and if it is still pink inside then it is not cooked through.

Once it is white when cut you then know it is ready to serve.

Use cooking spray and a good quality non-stick frypan instead of deep frying fish.

For crumbing fish you can coat with normal breadcrumbs, rice crumbs or gluten free breadcrumbs.

Check out the health food aisle in your supermarket for these options.

To cook the low-fat way coat top of crumbed fish generously with cooking spray then place onto a good quality non-stick frypan, before turning coat top with spray then turn.

If you want a bit of zing to your fish then coat outside of fish with spices to pump up flavours.

My favourites are either Moroccan or Cajun seasonings.

Fresh salmon is a delicious fish high in Omega 3 fatty acids and vitamins.

It can be cooked several ways such as pan fried, baked and poached. Great diced in risottos, stir fries, curries and salads.

When buying raw fish always check if it has been frozen. If so it is best not to re-freeze.

Happy Easter!



Book 7 launching on May 1. Join Annette at her next three-day workshop retreat at Oaks Caloundra May 24 - 26. For details visit




Serves: 4

  • 1 egg white
  • ¼ cup skim milk
  • ¾ cup breadcrumbs
  • 2 teaspoons freshly cracked black pepper
  • 2 teaspoons crushed garlic
  • 2 tablespoons finely grated parmesan cheese
  • 2 tablespoons fresh basil leaves finely chopped
  • 2 tablespoons sesame seeds
  • 4 x 150g firm fish fillets (boneless)
  • cooking spray


On a dinner plate beat egg white and milk together. In a medium size mixing bowl place all other ingredients except fish and cooking spray. Mix together well (you may find using your fingers will help).

Place crumbs onto another dinner plate then dip fish in egg mix and then coat with breadcrumbs.

Coat a large non-stick pan generously with cooking spray

. Before placing fish into pan generously spray top of each piece of fish with cooking spray.

Place sprayed side down into heated pan. Cook 3 minutes.

Spray top of fish with cooking spray then turn fish carefully to avoid breaking and cook for 3 minutes.

To know when fish is cooked through, check if the inside of the fish is white. If you see pink, this means the fish is not cooked through yet.

From Symply Too Good To Be True, Book 6