Baked Fresh Fish

According to new research from the University of North Carolina, mothers who want bright little children should eat fish regularly during pregnancy, as it makes their babies brainier.

Children aged 15 months were tested for their understanding of words and those with mothers who ate fish more than once a week scored 7 per cent higher than those who ate no fish. Similar patterns were seen in tests on social activity and language development. Children who ate fish once a week before their first birthday also scored higher.

So, armed with this data, fish is a definite must in any kitchen. Moreover, in these days of headlines of global-warming, carbon footprints and runaway food costs. sustainability is a buzz word. As eco-warriors, journalists and foodies are giving ever more advice and opinion on what we should be eating, drinking and thinking, fish always tops the health food list.

On the one hand, fish require no fossil fuels to rear them, and perhaps the only fuel used is for transport, namely for the fishing boats and the vans to take said fish to their markets.

And on the other hand, fish is high in protein and, in some species like mackerel and sardines, rich in the omega 3 oils that we are told are so good for us. These fatty acids help to prevent heart disease and may help to prevent mild depression and to improve problems like dyslexia. Eating protein on a regular basis also helps to ward off the dreaded obesity.

The thing is fish needn’t be a daunting task to cook. As Chef Mark Triganza shows in this week’s recipe, it’s easy peasy. Why, even your little Einstein sprogs can do it – provided you’ve eaten fish when they were in the bun. Enjoy.


  • 4 Dentici steaks
  • 2 onions, sliced
  • 2 garlic cloves, chopped
  • 4 bay leaves
  • 100gr black olives
  • 3 lemons
  • 2 glasses white wine
  • 200gr cherry tomatoes
  • olive oil
  • fresh basil chopped
  • fresh mint chopped
  • fresh parsley chopped

Serves 4

Preparation time: 10 min

Cooking time: 35 min




Place fish in a dish. Add the sliced onions and the chopped garlic. Add olive oil and fresh mint, basil and parsley. Pour some olive oil and fresh mint, basil, and parsley chopped. Season and add the juice of a lemon. Flip the fish over so both sides absorb the sauce. Add olives and the quartered cherry tomatoes. Pour a glass of white wine and cover. Place in oven at 190C for 35min.