Fish is a healthy and nutritious food that is suitable for most people of different dietary persuasions. I like to I do not care for oily types of fish done this way but many prefer them. It is usually light and prepared in a number of different ways, such as baking, frying and sometimes even smoked. White fish, such as cod and sole, are usually prepared differently than heavier, darker fish like tuna and salmon. Being a former chef and having worked on the East coast of Canada and enjoy smoked cod, haddock, kippers and salt cod, the best way for low calorie cooking and one that will keep the aroma of smoked fish down it the house is to poach in a combination of milk, water, a bayleaf, a small amount of sliced onion, a few peppercorns, if you like a bit of thyme is nice. After smoking this will keep for about a week in the refrigerator. Once the pan is hot, season the cod with salt and place it in the pan skin-side down (if the skin has been left on) 3 Cook for 2–3 minutes until the skin is nicely golden and crisp.

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