Pan-fried Fish Fillet Served with Spicy Peppers


4 red mullet fillets, about 3½ to 4 oz each
2 tbsp olive oil
sea salt and black pepper

Spicy Peppers

2 tbsp olive oil
1 red onion, peeled and finely diced
1 fresh chorizo sausage, about 3½ oz, finely diced
1 tsp ras el hanout (Moroccan spice mix)
15 oz jar sweet roasted peppers
2 tbsp spicy tomato ketchup
10 black olives, halved and pitted
few cilantro sprigs, leaves only, chopped


  1. Trim the red mullet fillets to neaten and check them for pin bones, removing any you find with tweezers. Wrap and chill until ready to cook.
  2. For the spicy peppers, heat the olive oil in a skillet and add the red onion, chorizo, and ras el hanout. Cook for 3 to 4 minutes, stirring frequently.
  3. Meanwhile, drain the roasted peppers, discard any seeds, and cut into thin slices. Add them to the skillet and cook for another 3 minutes, then stir in the ketchup and olives. Season with salt and pepper to taste. (The peppers can be prepared ahead to this stage and reheated to serve.)
  4. When ready to serve, heat the olive oil in a skillet until hot. Season the fish fillets and pan-fry, skin side down, for 2 minutes until the skin is golden and crisp. Turn over and pan-fry the other side for 30 seconds to 1 minute until the fish is just cooked through. Remove from the heat.
  5. Reheat the spicy peppers if necessary and stir through the chopped cilantro.
  6. Serve the fish accompanied by the spicy peppers.

Makes 4 servings of appetizers.

Source: Maze

In Pictures: Fish and Dishes

The Fish – Pacific saury (サンマ)


Oshi Sushi (押し寿司)

Inside-out Maki Sushi

Grilled with Salt

Grilled with Japanese BBQ Sauce (さんまの蒲焼き)

Simmered with Prune-flavoured Miso (サンマの梅味噌煮)

Nigiri Sushi with Citrus-flavour Fishes

Tangerine Salmon – The farmed coho salmon was fed with feeds mixed with oil extracted from the skin of tangerine

Lemon Amberjack – The fish was raised with feeds mixed with the rinds of lemon

Vitamin D May Help Prevent and Treat Diseases Associated with Aging

Vitamin D may play a vital role in the prevention and treatment of diseases associated with aging, according to researchers at Loyola University Chicago Marcella Niehoff School of Nursing (MNSON). These findings were published in the latest issue of the Journal of Aging and Gerontology.

Researchers reviewed evidence that suggests an association between vitamin D deficiency and chronic diseases associated with aging such as cognitive decline, depression, osteoporosis, cardiovascular disease, high blood pressure, Type 2 diabetes and cancer.

“Vitamin D deficiency is a common, serious medical condition that significantly affects the health and well-being of older adults,” said Sue Penckofer, PhD, RN, study author and full professor, MNSON.

Older adults are at risk for vitamin D deficiency due to diet, reduced time outdoors and poor skin absorption of the nutrient. With the number of people ages 65 and older expected to more than double from 2012 to 2060, the problem will become much more prevalent.

“Better understanding the relationship between vitamin D and chronic diseases in older adults and whether treatment of vitamin D deficiency can prevent or treat these disorders is important given the increasing number of people at risk for these health issues,” said Meghan Meehan, FNP-BC ’13, study author, MNSON.

The Institute of Medicine generally recommends that adults up to 70 years of age take 600 IU of vitamin D daily and adults over the age of 70 consume 800 IU of the nutrient daily.

Study authors concluded that as the older population continues to grow, universal guidelines for testing and treating vitamin D deficiency are needed. Research to examine the proper dosing of vitamin D supplements necessary to prevent the chronic diseases of aging also would have significant benefit for future generations.

Source: Loyola University Health System

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