Thou shall hev a fishy on a little dishy....
I have chosen this month three fish dishes that are all very tasty and easy to make and can be made just as easily for one as a family. I love fish in all its forms and decided this month to make sure my freezer was well stocked with fish so ordered some online and had it delivered as I don’t have fishmonger near me. So since mid-January I have been trying to eat fish three or four times a week. The NHS’s recommendation is that you should include at least two portions of fish a week, including one of oily fish. As an island nation I can’t believe we don’t eat more.
Fish is high-protein food . White fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Omega-3 fatty acids provide a number of health benefits for our Lipoedema bodies. They can help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction; may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis; may play a beneficial role in, reducing depression.
CULLEN SKINK – SMOKED HADDOCK SOUP
This is a classic Scottish dish and for me a real comfort food on a winters day. I have replaced the traditional potatoes that the recipe usually asks for with sweet potatoes so that it fits in to my low carb lifestyle.
500g undid smoked haddock
a bay leaf
Knob of butter
1 onion, peeled and finely chopped
1 leek, washed and cut into chunks
2 medium sweet potatoes peeled and cut into chunks
500ml whole milk
Chives, chopped, to serve
• Put the fish into a pan large enough to hold it comfortably, and cover with about 300ml cold water. Add the bay leaf, and bring gently to the boil. By the time it comes to the boil, the fish should be just cooked – if it's not, then give it another minute or so. Remove from the pan, and set aside to cool. Take the pan off the heat.
• Melt the butter in another pan on a medium-low heat, and add the onion and the leek. Cover and allow to sweat, without colouring, for about 10 minutes until softened. Season with black pepper.
• Add the sweet potato and stir to coat with butter. Pour in the haddock cooking liquor and bay leaf, and bring to a simmer. Cook until the sweet potato is tender.
• Meanwhile, remove the skin, and any bones from the haddock, and break into flakes.
• Lift out a generous slotted spoonful of sweet potatoes and leeks, and set aside. Discard the bay leaf. Add the milk, and half the haddock to the pan, and either mash roughly
• Season to taste, and serve with a generous spoonful of the sweet potato, leek and haddock mixture in each bowl, and a sprinkling of chives.
SALMON AND FETA BAKE
This is an extremely moreish dish and I think it’s like a quiche without the pastry so it’s low carb, wheat and gluten free and very very tasty
1 small fillet (100gm) of hot smoked salmon
100g of feta cheese cubed
8 very small steamed broccoli florets
1 tbsp. of chopped parsley and dill mixed
75g strong cheddar cheese
2 large free range eggs
140ml double cream
• Preheat the oven to 190C /gas mark 5
• Flake the salmon into a shallow oven proof dish
• Sprinkle the feta, broccoli and herb cover in and around the salmon and grate over 50g of the cheddar
• Whisk together the eggs and cream and stir in. Grate over the rest of the cheese
• Bake for 25-30 minutes until golden brown and puffed up.
A quick and easy one to make. Tuna is an oily fish and contains omega-3 fatty acids; ensure that the tuna you buy is responsibly sourced.
5 tbsp. of olive oil
1tbspn cider vinegar
Juice and zest of 1 lemon
Juice and zest of 1 lime
1 teaspoon black peppercorns crushed
2 thick fresh tuna steak about 200gms each
1 small onion
1 red pepper
Coriander to garnish
• To make the dressing whisk together the olive oil, cider vinegar and citrus juice. Stir in the lemon and lime zest and crushed peppercorns and set aside for about an hour
• Cut the tuna steaks in 2cm cubes
• Quarter the onion and separate into layers
• Remove seed and stalk from pepper and cut into 2cms squares
• Using the largest pieces of onion, thread the tuna, onion and pepper pieces on the metal skewers brush with olive oil then grill or barbecue until the tuna is lightly cooked
• Pour the dressing over the kebabs and sprinkle with coriander and serve.