If you read this blog regularly, you know how important omega 3 is and what the benefits of an omega 3 rich diet are. Therefore I have compiled a few of my favourite omega 3 rich recipes. Enjoy!
Baked Salmon with Pesto crust
- Preheat oven to 180C/350F/Gas Mark 4
- Grease baking tray with olive oil and place salmon fillets on it, spreading ready made or homemade pesto (see below) on it
- Bake for 18 minutes or until the flesh flakes easily when pressed
Walnut & Goat’s cheese pesto
- 50g soft goat’s cheese
- 50g chopped walnuts
- 25g fresh basil
- 1 dsp lemon juice
- Freshly ground black pepper
- 1 clove of garlic, crushed
Place all the ingredients in a small food processor and blend until fairly smooth.
Trout in a Mustard Oatcrumb Crust
- 2 oatcakes
- ½ tsp mustard powder
- 2 trout fillets
- 70ml soured cream or crème fraiche
- 1 tbsp honey mustard (or ½ tbsp English mustard and ½ tbsp of honey)
- ½ tbsp chopped chives
- Make the sauce by lightly beating the cream with the mustard and chives. Chill until needed
- Crush the oatcakes and mix with the mustard powder. Spread on a plate and press the trout fillets into the crumbs, making sure that they are coated.
- Cook the fillets in a heavy frying pan on a high heat for 2 – 3 minutes per side or under the grill dotted with butter to prevent the oatcrumbs from burning.
- Serve with the chilled mustard sauce and steamed broccoli and spinach
Snack suggestions:
- Tinned salmon fillets in olive oil on oatcakes
- Mackerel fillets sliced into a green salad
- Marinated anchovies on oatcakes
If you would like to find out how nutrition can support your health issues please contact Emily on 07967 639347 or email emily@4wellpeople.co.uk. I offer one to one consultations in a family friendly clinic in Ealing. Find out more about nutritional therapy and my practice in Ealing.
