Omega 3 How much fish do you eat in a week? According to current government recommendations, we should all be eating fish at least twice a week, with at least one meal being an oily fish like salmon, mackerel, sardines, anchovies or herring. Why? Because oily fish includes the […]
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How much fish do you eat in a week? According to current government recommendations, we should all be eating fish at least twice a week, with at least one meal being an oily fish like salmon, mackerel, sardines, anchovies or herring. Why? Because oily fish includes the health-boosting star component omega-3.
Here, then, are four delicious healthy fish recipes, packed full of omega-3, to whip up in your kitchen at home...
Salmon tartare with croutons
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Two portions of salmon per week will hook in enough fatty acids to fight inflammation, which can lead to heart disease.
262 cals | 9.5g fat | 18g protein | 24g carbs
Ingredients (Serves 4)
- 50g caster sugar
- 20g dill
- 250g wild salmon
- 1 lemon, zested and juices
- 50g yoghurt
- 1/2 tbsp olive oil
- 1 tbsp finely diced shallot
- 1 tsp chopped chives
- 4 slices of thin sourdough bread
Make it
- Blend the sugar, 75g rock salt and dill in a food processor to create a curing mix, then combine with the salmon in a bowl. Cover and place in the fridge for an hour.
- Remove and rinse off the curing mixture, pat dry and wrap in cling film. This will keep in the fridge for 3 days and can be cut when needed.
- Mix the lemon zest into the yoghurt, then whisk in the lemon juice and oil. Add the shallots and chives.
- Drizzle the bread with olive oil and a little salt; bake until brown. Assemble and enjoy.
Mackerel with fennel
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Getting enough vitamin D can lower your risk of bone loss and fracture. Mackerel also contains copper and selenium – minerals needed for maintaining your bone density.
770 cals | 59g fat | 34g protein | 20g carbs
Ingredients (serves 2)
- 3 tangerines, halved
- 1 tsp Dijon mustard
- 1 lemon, juiced
- 2 tbsp olive oil
- 1 head of fennel
- 250ml orange juice
- 500ml vegetable stock
- 2 medium mackerel fillets
- 1 head of red chicory
For the mayo (makes 6 servings):
- 1 egg yolk
- 1 tsp Dijon mustard
- 1 lemon, juiced
- 100ml vegetable oil
Make it
- To make the mayo, whisk the yolk, mustard and lemon juice in a food processor. Once emulsified, add the oil; once it's stiff, cover it and keep it cool in the fridge.
- Char the tangerines in a pan, then add the mustard and lemon juice. Top with oil and shake in a jam jar.
- Cut the fennel into 6 wedges, brown, then add the organe juice and stock. Simmer for 20 mins.
- Fillet and bone the mackerel. Oil and grill, skin side up.
- Dress the chicory and fennel in the tangerine mix. Serve with a dollop of mayo.
Sardines with peaches and nuts
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The omega-3 oil in these fish has been found to increase blood flow to brain regions responsible for learning and memory.
514 cals | 29g fat | 46g protein | 13g carbs
Ingredients (serves 4)
- 500g peaches
- dash of olive oil
- 2 shallots
- 1 garlic clove
- bunch of basil
- 1kg whole sardines, gutted
- 1 lemon, juices
- 100g hazelnuts, crushed
Make it
- Slice the peaches in half and season with salt and the oil. Grill both sides until soft, then cut into small cubes when warm.
- Peel and finely dice the shallots and the garlic and add the peaches and basil.
- Grill the sardines – you don't need to use any oil because the fish are already fatty enough. Once they've cooked on both sides, season with salt and freshly squeezed lemon juice.
- Use the peach salad mix as a bed for the sardines and scatter the crushed hazelnuts on top. Serve ostentatiously.
Sea trout and roast beetroot
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A portion of trout contains your RDA of vitamin D, high levels of which have been linked to enhanced muscle function.
625 cals| 28g fat | 43g protein | 47g carbs
Ingredients (serves 4)
- 500g red beetroot
- 500g gold beetroot
- 100g honey
- bunch of thyme
- 1 head of garlic
- 5 tbsp olive oil
- 4 sea trout fillets
- 100g bay leaves
- 2 lemons
- bunch of parsley
- bunch of chives
- 500ml Greek yoghurt
- 1 tbsp chardonnay vinaigrette
Make it
- Wash and dry the beetroot, slice into cubes, then dress with honey, thyme, garlic, salt and 2 tbsp olive oil. Bake in the oven at 180C until soft.
- Season the trout with salt. Cover a steaming tray with bay leaves and steam the fish until pink.
- For a dressing, zest the lemons and chop the parsely and chives, then mix into the yoghurt. Add the vinaigrette, the rest of the olive oil and a pinch of salt.
- Serve the trout on the beetroot with the yoghurt dressing. Devour to scale up your gains.