Yesterday I touched on the multiple benefits of omega 3 oil including, but not limited to, hormonal balance, reduced cholesterol and a reduced waistline.

Science stuff aside, here are some of my favourite recipes as promised.

Scrumptious Fish Pie

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– 2 medium salmon or trout fillets
– small piece of haddock
– broccoli and cauliflower florets
– half a leek
– 2-3 sweet potatoes and  3 medium carrots – cooked and mashed
– frozen or fresh garden peas
– handful of parsley

Toppings

– cooked sweet potato and carrot mash

Directions

1. Bake fish with leek in olive oil or butter until fish is cooked.

2. Steam the broccoli and cauliflower separately in a saucepan in a small amount of water (reserve cooking water).

3. Add vegetables and parsley to baking dish with fish (including cooking water)

4. Top with carrot and sweet potato mash. Bake for 30 minutes

Stuffed Mackerel

This is one of the recipes served by The Crab House Café in Dorset

– 2 large mackerel – gutted and cleaned
– 1 small beetroot – grated
– 50g feta cheese
– 50g breadcrumbs
– half an onion
– sliced plain flour for dusting
– olive oil to drizzle

Directions

1. Score the mackerel along the body to allow the fish to cook evenly.

2. Mix the beetroot with the breadcrumbs and feta and use this mixture to stuff each fish. Season the flour with some salt and pepper and roll the fish in flour.

3. Place the fish on top of the onion slices on a baking tray and drizzle with oil.

4. Cook at 220 degrees for around 10 minutes.  Let it rest before serving

Salmon with asparagus and mushrooms

omega 3 oil_4– 2-3 salmon fillets
– 100g of shiitake mushrooms – sliced
– half an onion – sliced
– 8-10 asparagus spears
olive oil and butter (to cook mushrooms)

Directions

1. Sprinkle some flour over the salmon fillets and place on top of onion slices on a baking tray. Drizzle with oil and oven cook for 15 minutes.

2. Pan fry the mushrooms in olive oil and when brown, add a knob of butter.

3. Steam the asparagus in a small amount of water and butter for 3-4 minutes.

Serve fish topped with mushrooms and asparagus spears.

Tuna and kale salad

– 1 small tin of tuna in spring water or olive oil
– 1 small bunch of kale – shredded by hand
– 1 red pepper – diced and de-seeded
– 1 avocado – peeled – stone removed and chopped
– 1 tbsp flax seed oil  1 tbsp lemon juice

Directions

1. In a bowl, mix all of the salad ingredients together and work in the dressing.

2. Flake the tuna into the mixture and serve.

Tuna salad in rye bread

– 1 small tin of tuna – drained and flaked
– ½  stick of celery
– a quarter of a small onion
– 1 tbsp lemon juice
– ½ tsp of dill
– Dijon mustard
– 1 tomato – sliced
– 2 slices of rye bread
– a couple of iceberg lettuce leaves

Directions

1. Process the celery, dill and onion and mix well with the tuna flakes.

2. Spread Dijon on the bread, add tomato and lettuce and scoop tuna mixture onto slices.

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References

1) Lucas. M.,, Asselin. G., Mérette. C., Poulin M. and Dodin. S. (2009) Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged women: a double-blind, placebo-controlled, randomized clinical trial.

2) Miller. P. E., Elswyk. M. V. and Alexander. D. D. (2014) Long-Chain Omega-3 Fatty Acids Eicosapentaenoic Acid and Docosahexaenoic Acid and Blood Pressure: A Meta-Analysis of Randomized Controlled Trials American Journal of hypertension

3) Calder. P. C. (2013) Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? British Journal of Clinical Pharmacology

4) Noreen. E. E., Sass. M. J.,, Crowe.M.L.,, Pabon.V. A.,Brandauer.J and Averill. L. K. (2010) Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults Journal of the International Society of Sports Nutrition.

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