Watercress, the wonder vegetable

Watercress is rich in betacarotene and vitamin C (more than four times that of other wonder vegetables like tomato and broccoli), vitamins B1, B6, K and E, iron, calcium, magnesium, zinc, iron, phosphorous and iodine.

It is a potent source of folate, which keeps women ’s reproductive system healthy, and is good for the nerves and blood. It contains lutein and zeaxanthin, powerful antioxidants which protect the lens and retina of the eyes, and the body from potentially damaging free radicals. Quercetin, a type of flavonoid and a powerful antioxidant, is also found in great quantities in watercress.

It is also high in a type of glucosinolate called phenylethyl isothiocyanate, which gives the plant its unique peppery flavour and arms the body to resist certain carcinogens.

Watercress (left), or Nasturtium officinale, of the family Cruciferae, is rich in isothiocyanates, which help to detoxify cigarette smoke, and keep the lungs healthy.

The ancient Greeks called watercress Kardamon and they believed that eating it would sharpen their intellect. Hippocrates, the father of medicine, used the freshest watercress to treat his patients.

The Romans ate it to prevent baldness and it ’s even believed to be an aphrodisiac.

Whether it’s for blood cleansing, scurvy, toothache and hiccups, as the Victorians in England were wont to use it for, it’s a remarkably nutritious vegetable.

Here’s an easy-to-do recipe for fish and watercress. It’s fragrant and delicious. As it is baked in foil, you can even use your oven toaster to do it.

RED SNAPPER BAKED WITH WATERCRESS

300g red snapper fillet (ikan merah or hoong choh)
40g watercress leaves (cut from the tips of the watercress; keep the stalks for boiling soup)
1 Tbsp lemon juice
1 thin slice of lemon
1 tsp honey
1 tsp salt
1/2 tsp pepper
3 tsps butter (or 3 small pats of it)
Foil for baking

Method

1. Marinate the fish with salt and pepper.

2. Mix honey with lemon juice and drizzle over both sides of the fish. Leave a spoonful for drizzling on the vegetables

3. Lift the fish on to a large piece of aluminium foil. Cover the top of the fish with the watercress leaves.

4. Drizzle the rest of honey mixture over the leaves. Add the butter on different sides of the fish. Put a lemon slice on top.

5. Wrap up the foil parcel and bake in an oven at 190C for 15 minutes.

Source: The NST...by Eu Hooi Khaw