Fish is one of the most beautiful proteins, and I'm always looking for interesting and flavourful ways to enjoy a simple piece of fish. Whether it’s steamed, sautéed, fried or baked in the oven, there's just so much you can do with fish; and taking on the wisdom and culinary genius of Ayurveda means that you can take hold of an impressive pallet of healthful, balancing ingredients that will not only bring fish to life flavour-wise, but will target your unique dosha in order to bring healing and balance to your entire wellbeing.
This Baked Fish with Flaxseed Crust is one of the most beautiful dinner recipes in my book Eat Right For Your Shape. You only need a handful of ingredients, but do make sure you source them well, especially the fish! Head to a good local fishmonger who sells it fresh, as an un-fresh fish can take a potentially beautiful food experience into something disappointing, if not horrible!
The recipe is beautiful for pacifying Vata (Air) and Kapha (Earth) doshas. In balance, airy Vatas’ are full of creativity and flexibility, however a diet too high in cold foods or absent of oils and healthy fats can bring imbalance to Vata’s leading to dry skin and hair, constipation, digestive problems, malabsorption, fear and anxiety. This warming fish meal with heating and grounding ingredients like black pepper and ginger will bring Vata’s back down to earth and also provide some lubrication and digestive support through the use of ghee.
Kapha’s are super nurturing peace makers in balance, but can be cold, heavy and static when eating a diet that is too high in dairy and heavy proteins, making fish an excellent choice.
Kaphas need light, warm and spicy foods to uplift and generate more digestive fire without weighing them down. This Crusted Fish really ticks all the boxes as its light protein and the use of warming spices like pepper, ginger balanced with the light mint and coriander chutney means that they will be pacified against the tendency towards weighty conditions like depressed mood, sluggishness in digestion and weight gain.
I love this recipe because you can turn a plain fish fillet into a crispy yet moist and flavourful delight covered in a special crunchy flaxseed crust that you mightn’t see every day. Flaxseeds are also an excellent source of omega-3 fatty acids that will help to lubricate Vatas’ dry intestinal tract.
Baked Fish with Flaxseed Crust
Turn a simple fish fillet into a crispy yet moist and flavourful delight covered with a special crunchy flaxseed crust. Flaxseeds are an excellent source of omega-3 fatty acids and will help to lubricate vatas’ dry intestinal tract.
- 4 rainbow trout fillets, bones removed
- 2 tablespoons ghee, melted
- 50 g (13⁄4 oz/1⁄2 cup) flaxseed meal
- 1 teaspoon dried rosemary
- 1⁄2 teaspoon Celtic sea salt
- freshly cracked black pepper, to taste
- Serve with brown rice and Coriander and mint chutney
- lime halves, to serve
Preheat the oven to 175°C (345°F) and line a baking tray with baking paper.
Place the fish skin side down on the prepared baking tray and brush with the ghee. Combine the flaxseed meal, rosemary, salt and pepper in a small bowl, then spoon the mixture over the fish and press it down gently.
Bake for 25–30 minutes or until the crust is golden brown.
Serve on brown rice with coriander and mint chutney on top and lime halves on the side.
Coriander and Mint Chutney
- 65 g (21⁄4 oz) mint
- 80 g (23⁄4 oz) coriander (cilantro) leaves
- 1 green chilli, seeded
- 2 garlic cloves
- 2 tablespoons lime juice
- 1 tablespoon tamarind paste
- 1⁄2 teaspoon cumin seeds
- 6 drops liquid stevia
- pinch of Celtic sea salt
Combine all the ingredients in a blender until smooth.
The chutney will keep in an airtight container in the fridge for 2 days.