Tuesday, 12 April 2011

Something fishy

There is one nutrient group that is either very low or missing entirely from the diets of most clients the first time I see them, and that is the essential fats. These are 'essential' as they are necessary for the body to functions properly and support brain function, energy production/fat burning, healthy skin, cardiovascular health and hormone balance. They are found in oily fish, nuts and seeds – and the type most commonly missing from peoples diets is the omega 3 fats found in oily fish and flax seeds (most people get enough omega 6 and 9 from using seed oils and olive oil in their cooking and eating nuts).

The omega 3 fats in fish are easier for the body to use than the plant sources which is why you should eat oily fish 2-3 times a week. However one of the common replies I get when I ask why a client doesn't eat oily fish, is that they do like the taste, but they don't know how to cook it which is why they don't eat it. A fear of cooking fish is quite common but with some uncomplicated recipes it's actually quite easy (and I'm really not a particularly competent cook).

Here's my sisters favourite salmon recipe:


which has a nice mild flavour to it, but for anyone who likes a bit of a kick to their food here's a new easy salmon recipe that I tried myself this evening - yum.

So now you've no excuses!

Spicy pimento salmon

Preheat the oven to 220C then you need to make the spicy paste:

For this place the following in a blending container for a hand blender or directly into a proper blender – make sure you add the ingredients in the following order – and then blend to a smoothish paste:

½ large red pepper, seeded and chopped

4 cloves of garlic, peeled and chopped,

1 inch piece of fresh ginger peeled and chopped

¼ tsp dried thyme

1 small onion peeled and chopped

1/4 - 1/2 tsp powdered pimento – depending on how hot you like your food.

Then take two 20 cm squares of tin foil, place shiny side down. On the matt side of the foil brush a little olive oil and season the foil with salt and pepper. Then add a quarter of the spicy paste, on top of that sit a salmon fillet, skin down, and then top with some fresh pepper and another quarter of the spicy paste.

Bring two sides of the foil together and then fold down a couple of times to create a seal. Then do the same with the two remaining open ends of the foil to create a sealed parcel.

Do the same for the other fillet and place in the oven on a middle shelf for 15 minutes. Then take out, open the parcels carefully (watch for steam) and then serve on a bed of raw spinach leaves with a squeeze of lime juice over the top and a side of new potatoes.

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