Weekend - Feel good fish with international flavours.
Most of us want to get more fish into our diet, and with good reason -- it's rich in the omega-3 fatty acids, EPA and DHA. Interestingly, it's when we are very young that oily fish may be most beneficial for our brains. That's because it aids the development and function of a child's brain and nervous system, and has been linked to helping behavioural problems, improving memory and sharpening concentration.
We can't produce these fats in our own bodies, which makes them invaluable in our diet, especially for the young -- so teaching them to learn to love fish can only be a good thing. Salmon, mackerel, fresh tuna, trout, sardines and herring are great sources of omega-3 fats, and should be eaten once a week if possible. Serve these family-friendly fish recipes and everyone will benefit. Kerry Torrens, nutritional therapist
Salmon egg-fried rice
Let your kids choose how much heat they like -- serve hot sauce on the table alongside, rather than adding chilli to the rice itself.
SERVES 2-3 PREP 10 mins COOK 10 mins EASY
thumb-sized piece ginger, grated
1-2 garlic cloves, grated
2 tbsp low-salt soy sauce
1/2 tbsp rice wine or sherry vinegar
2 tbsp vegetable oil
1 large carrot, chopped into chunks
175g pack baby corn & mangetout or sugar snap peas, chopped
2 skinless salmon fillets
250g pouch brown basmati rice
hot sauce, to serve
1 Mix the ginger, garlic, soy and vinegar, and set aside. Heat a large pan or wok and add 1 tbsp oil, the vegetables and salmon. Fry the salmon for 2 mins each side until it begins to turn opaque. Tip in the rice and stir, flaking the fish into large pieces, then move everything to the side of the pan.
2 Add the remaining oil to the pan, crack in the eggs and stir to roughly scramble them. Once cooked, stir through the rice and pour over the soy marinade. Season and leave to bubble away for a few mins more, so that all the rice is coated in the sauce. Serve in bowls with hot sauce for drizzling.
GOOD TO KNOW omega-3 * 1 of 5-a-day * PER SERVING (3) 432 kcals * fat 23g * saturates 4g * carbs 24g * sugars 4g * fibre 3g * protein 30g * salt 1.7g
Hoisin mackerel pancakes
Using sweet ingredients with stronger-flavoured fish like mackerel helps tempt children to eat it. However, sweet sauces such as hoisin are a source of added sugar, so use them in moderation.
SERVES 4 PREP 15 mins COOK 5 mins EASY
3 mackerel fillets, all bones removed, cut into finger-length strips
2 tbsp hoisin sauce, plus extra for dipping
4 spring onions
2 Little Gem lettuces
1 tsp vegetable oil
10 Chinese pancakes (available from Waitrose, Asian supermarkets or Chinese takeaways)
1 Marinate the mackerel in the hoisin sauce while you prepare the veg. Cut the spring onions and cucumber into thin matchsticks, and separate the lettuce leaves.
2 Heat the oil in a large frying pan over a medium heat. Add the mackerel and fry for 3-4 mins until sticky and caramelised. Heat the pancakes following pack instructions. Serve everything in the middle of the table and let everyone help themselves.
GOOD TO KNOW omega-3 * 2 of 5-a-day PER SERVING 393 kcals * fat 22g * saturates 4g * carbs 24g * sugars 9g * fibre 3g * protein 24g * salt 0.9g
Sesame tuna steaks with Asian slaw
Get the best-quality tuna you can: be sure to ask your fishmonger for sustainably sourced fish.
SERVES 2 PREP 10 mins COOK 10 mins EASY
2 tbsp sesame oil
1 lime, A' juiced, A' cut into wedges to serve
1/4 red cabbage, shredded
1/2 red chilli, thinly sliced
1 yellow pepper, cut into strips
100g beansprouts (make sure they are the ready-to-eat variety)
30g peanuts, toasted and roughly chopped
2 x 2cm-thick tuna steaks
2 tbsp sesame seeds
1 Mix together the sesame oil and lime juice with some seasoning, then toss with the cabbage, chilli, pepper, beansprouts and peanuts.
2 Heat a non-stick frying pan until searing hot. Season the tuna steaks on both sides and turn them in the sesame seeds to coat. Fry for 3 mins each side until the tuna is browned and a sesame crust has formed, but the fish is still pink in the middle. Leave to rest for a few mins, then serve with the slaw and lime wedges for squeezing over.
GOOD TO KNOW healthy * folate * fibre * vit c * iron * omega-3 * 3 of 5-a-day PER SERVING 535 kcals * fat 26g * saturates 4g * carbs 15g * sugars 11g * fibre 11g * protein 56g * salt 0.5g
Oily fish like trout is a valuable source of vitamin D, which supports strong bones and teeth.
SERVES 4 PREP 5 mins COOK 35 mins EASY
4 thick trout fillets
1 tbsp tandoori curry paste
500g new potatoes, larger ones halved
2 tbsp vegetable oil
1 garlic clove, chopped
1 tsp each ground cumin and garam masala (or ground coriander)
A' tsp ground turmeric
320g frozen peas
yogurt, coriander leaves and mango chutney, to serve
1 Coat the trout in the curry paste. Put the potatoes in a large pan of cold salted water, bring to the boil and cook for 15-20 mins until tender but still retaining their shape. Drain and leave to steam-dry.
2 Heat the grill. Put the trout fillets on a baking tray lined with foil and cook until tender, about 6-8 mins.
3 Meanwhile, heat the oil in a large frying pan and add the garlic and spices. Cook for a few mins until fragrant, then tip in the potatoes. Fry for 3 mins until crisp at the edges, then throw in the frozen peas. Cook for 2-3 mins more until warmed through. Season well and serve with the trout, coriander sprinkled over, and yogurt and chutney on the side.
GOOD TO KNOW healthy * fibre * iron * omega-3 * 1 of 5-a-day PER SERVING 359 kcals * fat 15g * saturates 2g * carbs 27g * sugars 6g * fibre 7g * protein 35g * salt 0.5g
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