Is your diet lacking in omega-3? Try one of these healthy oily fish recipes to help you get your omega-3 fix
, 2023-01-20 11:30:00,
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.
Here, then, are four delicious healthy fish recipes, packed full of omega-3, to whip up in your kitchen at home…
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.
262 cals | 9.5g fat | 18g protein | 24g carbs
Ingredients (Serves 4)
50g caster sugar
250g wild salmon
1 lemon, zested and juices
1/2 tbsp olive oil
1 tbsp finely diced shallot
1 tsp chopped chives
4 slices of thin sourdough bread
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
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