5 reasons to adopt “eat more fish” as a New Year’s resolution

3. For healthy skin

The nutrients most closely aligned with keeping skin healthy are vitamin E, zinc and protein, as well as omega-3s, which by now is beginning to seem like a cure-all. However, just popping a capsule of omega-3s or fish oil is not the answer, as the other valuable nutrients contained in the fish contribute in unison to the health giving effects of fish.

Numerous studies have linked omega-3s with skin elasticity, keeping it thick, supple, and moisturized, and fatty fish has even been linked with helping ease psoriasis.

This recipe takes that other marvellous skin food avocado – rich in healthy oils and vitamin A – and adds fresh sardines, which are leaders in omega-3 content. It could also be substituted with herring or mackerel. Avocado toast and smoked mackerel is a favourite in Britain and Australia and a great breakfast for your skin, hair, and general health.

Recipe by Chef Jen Beasty for California Avocados

Sardine toasts with California avocado (serves 8)

Ingredients

• 4 fresh sardines, fileted
• 2 Fresh California Avocados
• 1 baguette or pain de mie loaf, cut into 8 – 1/8" thick slices
• 3 tablespoons olive oil, divided
• 2 tablespoons fresh lemon juice
• 6 sprigs tarragon, dill, or parsley
• Salt and pepper to taste
• 1 medium red onion, thinly sliced
• Chili Oil (recipe follows)

Escabeche Pickling Liquid (Yield: 3 ½ cups)

• 1 medium yellow onion, thinly sliced
• 1 cup fresh lime juice
• 1 cup fresh orange juice
• ¼ cup sweet white wine
• 2 teaspoons granulated sugar
• 3 tablespoons kosher salt
• 1 jalapeno pepper, halved lengthwise, seeded, very thinly sliced

Chili Oil (Yield: ½ cup)

• ½ cup vegetable oil
• 1 ½ teaspoons Paprika
• ½ teaspoon smoked paprika

Method

Escabeche Pickling Liquid:

1. Bring a small pot of water to a boil. Add onions and blanch for 15 seconds. Drain well and set aside.
2. Combine lime juice, orange juice, white wine, sugar, and salt in a large non-reactive bowl, and stir until sugar is dissolved. Add blanched onion slices and jalapeño and stir to combine.
3. Submerge the sardine filets in the pickling liquid, cover and refrigerate for at least three hours.
4. Bring a small pot of water to a boil over high heat. Add the red onion slices and blanch for 15 seconds. Drain well and set aside.
5. Once the sardines are taken out of the pickling liquid, add the red onion slices to the pickling liquid and refrigerate for at least one hour.

Chili Oil:

1. Heat all ingredients in a small saucepan until it reaches 120°, whisking every few minutes to insure the spices don’t stick to the bottom and burn.
2. Once it reaches 120°, remove from heat, set aside to cool for 10-15 minutes. Strain the oil through a cheesecloth or fine mesh sieve. Discard the spices.
3. Meanwhile, preheat the oven to 375°. Brush the bread slices with 2 tablespoons of the olive oil and place on a baking sheet. Toast in the oven for 6-8 minutes. Set aside to cool.

Assemble:

1. Cut each avocado in half and remove the seed. Peel the skin from each half and cut half again. Cut each quarter into three slices (12 slices altogether). Season with salt and pepper, and drizzle with lemon juice and remaining tablespoon of olive oil.
2. Set prepared toasts on a platter. Place three avocado slices onto each toast. Top each with one half of a pickled sardine. Pile pickled red onion onto the center of the filet and top each with an herb sprig. Sprinkle with salt and pepper and finish with a drizzle of chili oil. Serve.