Women's Fitness

112 womensfitness.co.uk| September 2016

NUTRITION

Even in landlocked

Boulder Colorado we

love fish and can locally

source a variety of lake

trout. Find a fish that is

available wild or f farmed

in your area. Serve these

crisp-skinned fillets on

top of salads as a main

feature with a vegetable

side or with your favourite

style of eggs.Welike

the acidity of lemon or

lime to add some piquant

flavour.Keep an eye on

the fish as you cook it

as overcooked fish loses

its delicate flavour and

can become more ‘fishy’

tasting and dry.

Ingredients

(serves 4–6)

●4-6 ×140gbonelessfish

fillets skinon(salmon

bass trout or snapper)

●2tbsp unsalted butter

ghee coconut oil or

extra virgin olive oil

●Sea salt to taste

●1 lemon sliced to serve

1

Use asharp knife to

score the skinside of

eachfillet with shallow

incisions not piercing the

flesh. This will help prevent

the skinfromcurling up.

2

Heat a large cast-iron

fryingpan or sauté pan to

a medium to highheat. Add the

fat to the pan (we prefer ghee)

and salt both sides ofthe fish

just before searing it.

3

Add the fishto the hot pan

skinside downand letthe

skincrisp upand the flesh cook

about two thirdsof the way

through for three to five

minutes dependingonthe

thickness. You can bastethe

fishwith the fat asit is cooking

but donot moveit until it is

ready to be flipped.

4

Oncethe fishis cooked

most ofthe way through

and the skinis brown and crisp

flip the fishusing aspatula.

Cook flesh side down until just

cookedthrough. This should

only takea minute or two.

5

Serve immediately with

lemon slicesonthe side.

PAN-SEARED FISH WITH CRISPY SKIN

ness.co.uk| September 2016

o serve

mo

and the s

flip the fish u

Cook flesh sid

cookedthrough. T

only takea minute o

5

Serve immediately

lemon slicesonthe si

‘Hijiki is a type of

seaweed. Its health

benefits include

improving energy

levels and

strengthening

bones’