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This week my expert friend registered dietitian Jennifer Low @dietitian_jen talks about the health benefits of oily fish. To support her brilliant knowledge, I have come up with this delicious salmon Tikka recipe, which is simple and healthy but worthy of a dinner party treat. For the recipe in full use the link in the bio.....
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Oily Fish:
Oily fish contains an essential (meaning our bodies cannot make it) fatty-acid called omega-3, which is important for heart health. People who don’t eat fish can get omega-3 from walnuts and pumpkin seeds, rapeseed and linseed oil, soya and soya products and green leafy vegetables.
Omega-3 fats come in two forms: ALA is found in the plant-based sources listed above. This can be converted into EPA and DHA, but the process is very slow and only small amounts are made. The best source of EPA and DHA is oily fish, and white fish also contains a small amount.
The UK recommendations are to eat 2 portions of fish a week (from sustainable sources) and one of those should be an oily fish, such as mackerel, trout, salmon, swordfish, sardines, pilchards, kippers, herring, fresh crab and whitebait.
There are currently no UK recommendations for omega-3 supplements. It is best to try to get omega-3 from foods but if you would prefer to take a supplement, please read this before you choose: https://www.bda.uk.com/foodfacts/omega3.pdf
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INGREDIENTS
4 Salmon fillets
1 aubergine
Paste ingredients
2 cloves garlic1 red chilli seeds removed 2 cm piece of fresh ginger peeled and chopped 2 tsp garam masala1 tsp cayenne pepper1 tsp paprika1 tsp ground coriander1/2 tsp cumin seeds1 tbsp tomato puree2 teaspoons natural yogurt - @timsdairyyogurt1 tablespoon lemon juice 1 teaspoon honey
Garnish
1 thumb sized piece of ginger - cut into matchsticks
1 clove garlic - finely sliced
1 chilli - cut into matchsticks
Pre-heat the oven to 210 degrees.
Blitz the paste ingredients or finely chop everything together.
Coat the salmon in the paste. Leave for 20 minutes.
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METHOD⠀⠀⠀
Pre-heat the oven to 210 degrees.
Blitz the paste ingredients or finely chop everything together.
Coat the salmon in the paste. Leave for 20 minutes.
Slice the aubergine lengthways into 8 wedges. Cover the aubergine with the paste, drizzle with oil and season.
Roast for 15-20 minutes being careful not to burn.
Season the salmon and roast for 10 minutes.
Gently fry the garnish ingredients until golden but not burnt.
Sprinkle with the garnish and serve with rice ⠀⠀⠀
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