The power of fish in 2 easy recipes

Fish contains omega-3 fatty acids which help prevent high blood pressure and heart disease. Here are a couple of recipes that gives you those nutrients and more.

Mackerel, in addition to being rich in omega-3 fatty acids, has a rich flavour that stands up well to this traditional Indian spiced-yogurt marinade. It's also a great source of vitamin D, the bone-health vitamin found in very few foods.

Ingredients:

• 5 ml (1 tsp) ground cumin
• 50 ml (1/4 c) plain low-fat yogurt
• 15 ml (1 tbsp) fresh lemon juice
• 10 ml (2 tsp) minced fresh ginger
• 1 clove garlic, peeled
• 10 ml (2 tsp) paprika
• 2 ml (1/2 tsp) salt
• 1 ml (1/4 tsp) ground cardamom
• 1 ml (1/4 tsp) cayenne pepper
• 4 mackerel fillets (175 g/6 oz each), skin on, cut crosswise in half
• 15 ml (1 tbsp) plus 10 ml (2 tsp) olive oil
• 2 large onions, halved and thinly sliced
• 7 ml (1 1/2 tsp) sugar
• 1 large red pepper, cut into matchsticks

1. In a small skillet, toast the cumin over low heat for two minutes, or until fragrant. Transfer to a blender along with the yogurt, lemon juice, ginger, garlic, paprika, salt, cardamom and cayenne; puree.
2. Place the mackerel pieces skin-side down in a shallow ovenproof pan and make several diagonal slashes in the mackerel flesh. Spread the yogurt ­mixture over the fish. Refrigerate for two hours or overnight.
3. About 30 minutes before serving time, remove the fish from the refrigerator. In a large skillet, heat 15 millilitres (one tablespoon) of the oil over medium heat. Add the onions and sugar; cook, stirring frequently for 20 minutes, or until the onions are lightly browned. Add the red pepper, and cook for five minutes, or until the pepper is crisp-tender; set aside.
4. Meanwhile, preheat the oven to 230°C (450°F). Sprinkle the mackerel with the remaining 10 millilitres (two teaspoons) oil, and bake for 12 minutes, or until the mackerel is cooked through. Serve the mackerel topped with the caramelized onion mixture.

This simple fish stew, made with chunks of white, firm-fleshed cod, is rich in selenium,potassium, and magnesium . One sweet potato provides 187 percent of the recommended daily requirement of beta-carotene — thought to help prevent cancers of the mouth and gums.

Ingredients:

• 30 ml (2 tbsp) olive oil
• 2 medium onions, finely chopped
• 3 cloves garlic, thinly sliced
• 1 large red pepper, cut into matchsticks
• 500 g (1 lb) sweet potatoes, peeled and cut into 1 cm (1/2 in) chunks
• 3 ml (3/4 tsp) salt
• 2 ml (1/2 tsp) dried thyme
• 350 g (1 1/2 c) frozen peas
• 250 g (1 c) frozen corn kernels
• 725 g (1 1/2 lb) skinless, boneless cod fillet, cut into bite-size pieces

Ingredients:

1. In a large skillet or Dutch oven, heat the oil over medium heat. Add the onions and garlic, and cook, stirring frequently for five minutes, or until the onion is light golden.
2. Add the red pepper and sweet potatoes; cover and cook for five minutes, or until the sweet potatoes begin to soften. Stir in 300 millilitres (1 1/3 cups) of water, the salt and thyme; bring to a boil.
3. Reduce to a simmer; cover and cook for five minutes, or until the sweet potatoes are tender. Stir in the peas and corn.
4. Place the cod on top of the vegetables; cover and cook for seven minutes, or until the fish is cooked through but still tender.

These are tasty variations of classic dishes that will give you all the benefits of eating fish.