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

4. For healthy eyes

Failing eyesight isn’t just about age, heredity, and too much time on the computer. It’s known now that a healthy lifestyle rich in specific nutrients plays a vital role in many aspects of our eye health, even dry eye syndrome.

As reported in Medical Health News, the most pivotal nutrients to protect our eyes are vitamins A, C, D, E as well as omega-3s, beta carotene, zincv and copper. Many seafood varieties are rich in zinc (think oysters crab and lobster, which are also high in copper), In fact, fish is number one on their top 10 foods for eye health, and helping stave off effects of aging.

The Macular Disease Foundation in Australia recommends enjoying at least two fish meals a week, pointing towards the content of zinc, vitamin E and omega-3s as vital nutrients in prevention of the condition.

The following recipe from Champagne Tastes Blog combines the omega-3 and protein benefits of cod with the beta carotene and vitamins A and E of sweet potatoes.

Spiced Cod with Sweet Potato Mash

Ingredients

Sweet Potato Mash

• 2 sweet potatoes
• 1 tablespoon butter
• 1 oz. whole milk
• 1 tablespoon maple syrup
• 1 tsp salt

Raisin Sauce

• 1/4 cup raisins
• 1/2 cup dry red wine
• 1 tablespoon maple syrup

Cod

• 2 cod fillets (4oz each) Orca Bay cod recommended
• 1 tablespoon butter
• 1 tablespoon garam masala
• 1 teaspoon salt
• 1 diced green onion (optional garnish)

Method

1. Preheat oven to 400°F.

To make the mash and sauce:

1. Pat cod dry, and sprinkle with salt.  Rub garam masala onto the fish.
2. If using a Standard Blender or Food Processor: Place raisins in a heat-proof bowl, and pour boiling water over them until they're covered.  Soak for 5-10 minutes, and drain the water. If using a High-Performance Blender (such as a Vitamix®): You can skip this step.
3. Peel and roughly dice sweet potatoes.  Add to a medium pot, and cover with water.  Bring water to a boil, and reduce to simmer.  Cook until potatoes are tender (about 10 minutes).
4. While potatoes cook, purée the raisins, wine, and maple syrup in a blender. Add to a small saucepan, and bring to a boil. Reduce heat to medium, and simmer 3-4 minutes. Remove from heat, and cover to keep warm.
5. Drain potatoes, and mash with a fork.  Add butter, milk, and maple syrup, and mash to incorporate.  Salt to taste.

To pan roast the cod:

1. Heat butter in an oven-safe pan (such as a cast iron pan) over medium-high heat.
2. Add cod to pan, and cook 4 minutes.  Move the entire pan into the oven, and roast 5 minutes per 1-inch thickness, until the cod is no longer translucent.
3. Serve cod over a bed of the sweet potato mash, with raisin sauce on the side.  Garnish with diced green onion if desired.