Fish in a dish – Together we can fight the ageing process!

Together we will fight the ageing process!

I absolutely for one have already considered when is the best time to begin to use “anti-wrinkle” products, infact, getting quite panicky at the thought of it. I am slightly worried about the visible signs of ageing and whoever likes to act that they are “embracing” ageing is so wrong! However I do need to remind myself from time to time that I only turned twenty one in the summer. My somewhat lack of diet that I once had will be my cause of premature wrinkling and general ageing, certainly not the lack of anti-wrinkle products that I have yet to have stocked up on.

Blame free radicals for the ageing process and the damaging of cells that in turn make us look older or our skin lack luster as a result of there being not enough antioxidants to neutralise them, all very chemistry I’m afraid. Our lifestyle conditions such as smoking, diet, sun damage and polluted environments are sources of free radicals. What exactly do these free radicals do? If our bodies do not have enough antioxidants to neutralise them then our cells become damaged and this is what makes us age. There is good news though. Our body produces substances that will fight them as well as the antioxidant properties and effects of vitamin A,C,E, bioflavonoids and carotenoids have on them. So eat up!

I thought I would conveniently place in a list of our antioxidant friends that we need to fight the ageing process. Take a quick look at the foods next time you are about to fill up your pantry. Together they will help us fight the ageing process!

Bioflavonoids-  Citrus fruits, dark chocolate (over 34% cocoa solids), onion, leeks
Carotenoids-  Tomato, peas, spinach, peaches
Vitamin A-  Eggs, cheese, yoghurt, carrots, sweet potato
Vitamin C-  Fresh fruit and vegetables
Vitamin E-  Olive oils, sunflower seeds, hazelnuts, oily fish, wheat germ, avocado
Zinc-  Seafood, chicken, brown rice

Tips to “embrace” the ageing process

• Ditch low fat versions of products along with faddy diets.
• If you are trying to lose weight, do it slowly as quick weight loss results in saggy skin, a big no no.
• Help to minimise as much damage caused by free radicals by: not smoking, wearing large sunglasses to prevent frowning as much as possible and slap on the SPF sun cream or moisturiser to protect skin from sun damage.
• Cut back on the caffeine.

Taking into consideration our enemies (free radicals) and how we can beat them by filling up on antioxidants I have put together an easy fish dish that will turn back time (sorry Cher).


Fish dish

This dish brings about numerous anti-ageing benefits thanks to the key ingredients that fit comfortably into the list of nutrients and foods that we need to help us maintain our youth, as well as the fact that it is easy, quick and I can assure you there will be minimal washing up needed to be done at the end. Literally throw the ingredients in the roasting pan and voila, we’ve won!

Serves 2

10ml olive oil
2 x 150g cod fillet, skin on
6 large raw, unpeeled tiger prawns
200g asparagus, ends chopped off
1 lemon and its juices
20g anchovies in oil, roughly chopped
4 garlic cloves
100g cherry tomatoes
40g black olives
4 slices of pancetta
10g parsley, for serving

1. Pre-heat oven to 200c.
2. Drizzle the oil on the roasting dish and lay the cod skin side up and prawns into the dish. Place the dish in the oven for 5 minutes while you prepare the remaining ingredients.
3. Remove the dish from the oven and add the asparagus and squeeze over the juice of the lemon over the fish and add it to the pan for extra flavouring.
4. Add anchovies, crushed garlic, tomatoes and olives then drape over the pancetta.
5. Place back into the oven on the middle shelf for approximately 10 minutes until the fish is cooked through.
6. Serve with a sprinkling of parsley.

If you don’t like cod, get your dose of zinc using chicken, just ensure that you change the cooking time.


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