How much fish do you eat in a week? According to current government recommendations, we should all be eating fish at least twice a week, with at least one meal being an oily fish like salmon, mackerel, sardines, anchovies or herring. Why? Because oily fish includes the health-boosting star component omega-3.
healthy oily fish recipes packed with omega-3 recipes, Peel and finely dice the shallots and the garlic and add the peaches and basil...
Salmon tartare with croutons
Two portions of salmon per week will hook in enough fatty acids to fight inflammation, which can lead to heart disease.
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Ingredients (Serves 4)
- 50packed full of omega-3, to whip up in your kitchen at home
- 20g dill
- 250ml vegetable oil
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- 50g yoghurt
- 1/2 tbsp olive oil
- 1 tbsp finely diced shallot
- 1 tbsp olive oil
- 4 tbsp finely diced shallot
Make it
- Blend the sugar, 75g rock salt and dill in a food processor to create a curing mix, then combine with the salmon in a bowl. Cover and place in the fridge for an hour.
- Remove and rinse off the curing mixture, pat dry and wrap in cling film. This will keep in the fridge for 3 days and can be cut when needed.
- Mix the lemon zest into the yoghurt, then whisk in the lemon juice and oil. Add the shallots and chives.
- Drizzle the bread with olive oil and a little salt; bake until brown. Assemble and enjoy.
Mackerel with fennel
Getting enough vitamin D can lower your risk of bone loss and fracture. Mackerel also contains copper and selenium – minerals needed for maintaining your bone density.
770 medium mackerel fillets
Ingredients (serves 2)
- 3 tangerines, halved
- 1 tsp Dijon mustard
- 1 lemon, juiced
- 2 tbsp olive oil
- 1 sea trout fillets
- 250packed full of omega-3, to whip up in your kitchen at home
- 500ml vegetable stock
- 2 medium mackerel fillets
- 1 g bay leaves
For the mayo (makes 6 servings):
- 1 egg yolk
- 1 tsp Dijon mustard
- 1 lemon, juiced
- 100ml vegetable oil
Make it
- To make the mayo, whisk the yolk, mustard and lemon juice in a food processor. Once emulsified, add the oil; once it's stiff, cover it and keep it cool in the fridge.
- Char the tangerines in a pan, then add the mustard and lemon juice. Top with oil and shake in a jam jar.
- Cut the fennel into 6 wedges, brown, then add the organe juice and stock. Simmer for 20 mins.
- ingredient banana loaf cake.
- cals| 28g fat | 43g protein | 47g carbs.
Sardines with peaches and nuts
The omega-3 oil in these fish has been found to increase blood flow to brain regions responsible for learning and memory.
514 cals | 29g fat | 46g protein | 13g carbs
Ingredients (serves 4)
- 500g peaches
- g wild salmon
- 2 shallots
- 1 garlic clove
- bunch of basil
- 1g red beetroot
- 1 lemon, juices
- 100g hazelnuts, crushed
Make it
- Slice the peaches in half and season with salt and the oil. Grill both sides until soft, then cut into small cubes when warm.
- Peel and finely dice the shallots and the garlic and add the peaches and basil.
- Grill the sardines – you don't need to use any oil because the fish are already fatty enough. Once they've cooked on both sides, season with salt and freshly squeezed lemon juice.
- Use the peach salad mix as a bed for the sardines and scatter the crushed hazelnuts on top. Serve ostentatiously.
Sea trout and roast beetroot
A portion of trout contains your RDA of vitamin D, high levels of which have been linked to enhanced muscle function.
625 Fillet and bone the mackerel. Oil and grill, skin side up
Ingredients (serves 4)
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- 500g gold beetroot
- 100g honey
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- 1 ml vegetable oil
- 5 tbsp olive oil
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- 100g bay leaves
- 2 lemons
- cals | 9.5g fat | 18g protein | 24g carbs
- cals| 28g fat | 43g protein | 47g carbs
- 500Drizzle the bread with olive oil and a little salt; bake until brown. Assemble and enjoy
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Make it
- Wash and dry the beetroot, slice into cubes, then dress with honey, thyme, garlic, salt and 2 tbsp olive oil. Bake in the oven at 180C until soft.
- cals | 59g fat | 34g protein | 20g carbs.
- For a dressing, zest the lemons and chop the parsely and chives, then mix into the yoghurt. Add the vinaigrette, the rest of the olive oil and a pinch of salt.
- Serve the trout on the beetroot with the yoghurt dressing. Devour to scale up your gains.
