Makes: 4-6 Servings (12 fish cakes)
Total time: 50-60mns
If like me you struggle to feed your kids fish, this is a great way to introduce it! According to the Monterey Bay Aquarium, the best choices for sustainability are Atlantic cod, from Iceland and the Northeast Arctic and Pacific cod, from Alaska. Cod fish is low in calories and a rich source of nutrients, such as lean protein, vitamins and minerals.
1 lb of cod fillets
2 medium-sized potatoes
1 cup fresh bread crumbs
1/4 cup chopped fresh parsley
2 tbsp freshly grated Parmesan cheese
2 garlic cloves, finely chopped
1 teaspoon salt
1/2 teaspoon pepper
2 eggs lightly beaten
High smoke oil for frying. I personally use coconut oil and only a dash of it.
Tip: If you prefer, you can add half the breadcrumbs into the mix, and use the other half to coat the fish cakes. My kids actually prefer this version as it gives the cakes more of a crunch on the outside.
Source: Simply Recipes
Makes: 2 Servings
Total time: 20-25mns
Salmon is full of good fats and is a great way to get your Omega 3 intake. Parsley provides lots of Vitamin C and is a great addition to this dish.
2 x 200g Salmon fillets
1/3 cup stale white breadcrumbs (I use brown and it tastes great)
1 tablespoon lemon juice
1 tablespoon finely chopped fresh parsley
1 tablespoon finely chopped fresh chives
1 Clove garlic
Makes: 4 Servings
Total Time: 40mns
4 x 200g firm white fish fillets of your choice
2 tablespoon Japanese soy sauce
4 teaspoons honey
1/2 teaspoon sesame oil
2 small carrots, cut into matchsticks
6 green onions, sliced thinly
6cm fresh piece ginger (30g), cut into matchsticks
4 fresh coriander sprigs, to garnish (optional)
Preheat oven to 200 C.
Tip: This dish goes well with steamed Jasmin rice. As an alternative, you can replace the carrots with mushrooms and baby tomatoes.
Makes: 2 Servings
Total Time: 35mns
This spinach and cranberry stuffed salmon is great way to incorporate two power foods into your diet. High in Omega 3's and antioxidants and simply delicious!
1 pound of Salmon fillets
½ cup of fresh spinach leaves
3 to 4 fresh basil leaves chopped
1 teaspoon lemon zest
1 clove of garlic minced
2 tablespoons craisins chopped (craisins are dried cranberries)
2 tablespoons nuts chopped (pecans, walnuts or almonds are recommended)
1 teaspoon of dried oregano
1 tablespoon Dijon Mustard
½ cup breadcrumbs
Makes: 6-8 Servings
Preparation: 140mns (including 120mns in the fridge)
Total time: 160mns
Salmon and walnuts are 2 of the top foods recommended by doctors for Omega 3's, essential fats that raise your good cholesterol, support heart health and improve your memory amongst many other things.
3 cups walnuts
6 tablespoons dry bread crumbs
6 tablespoons lemon rind, finely grated
3 tablespoons extra virgin olive oil
3 tablespoons fresh dill, chopped
Salt and pepper
12 3-oz (85g) salmon fillets, skin on
1/4 cup fresh lemon juice
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