Fish food Marta

28/06/2022

28/06/2022

Ingredients
2 large skinless chicken breasts
100g plain flour
1 egg , beaten
splash of milk
3 tbsp ground almonds
1 tbsp sesame seeds
3 tbsp vegetable or rapeseed oil
2 small avocados , stoned, peeled and halved
½ lime , juiced
4 baps or rolls, split
1 Little Gem lettuce , leaves separated
Method
STEP 1
Put the chicken on a board and cover with a sheet of baking parchment. Bash with a rolling pin to an even thickness, then cut both breasts in half diagonally.

STEP 2
Put the flour on a plate. Season. Combine the egg and milk in a wide, shallow bowl. Dust the chicken in the flour, shake off the excess, then dunk into the egg mix. Add the almonds and sesame seeds to any remaining flour on the plate and coat the chicken in the mixture.

STEP 3
Heat half the oil in a large frying pan over a medium heat and fry the chicken for 4-5 mins on each side until crisp and golden, adding the rest of the oil when you turn the pieces over. Cut into the thickest part of one of the pieces to check it’s cooked through, then leave to cool for 5 mins.

STEP 4
Scoop the avocado flesh into a bowl with the lime juice and a pinch of salt, then mash. Spread over the baps, top with the lettuce, then the chicken. Cut in half.

24/06/2022

Ingredients
1 tbsp vegetable oil
1 onion, finely chopped
thumb-sized piece ginger, finely grated
3 garlic cloves, crushed
1 tsp shrimp paste
1 small red chilli, shredded (deseeded if you don't like it too hot)
2 lemongrass stalks, split, then bruised with a rolling pin
1 heaped tbsp medium curry powder
1 heaped tbsp light muscovado sugar
small bunch coriander, stems finely chopped
400g can coconut milk
450g skinless hake fillets, cut into rectangles, roughly credit card size
220g pack frozen raw whole prawns
1 lime, halved
cooked rice, to serve
Method
STEP 1
Heat the oil in a wide, lidded frying pan, then soften the onion for 5 mins. Increase the heat a little, stir in the ginger, garlic, shrimp paste, chilli and lemongrass, and cook for 2 mins. Add the curry powder and sugar, and keep stirring. When the sugar starts to melt and everything starts to clump together, add the coriander stems, coconut milk and 2 tbsp water, then bring to a simmer.

STEP 2
Add the fish to the sauce, tuck the prawns in here and there, then squeeze over half the lime. Pop on the lid and simmer for 5 mins more or until the hake is just cooked and flaking, and the prawns are pink through. Taste for seasoning, adding a squeeze more lime to the sauce if you like. Scatter over the coriander leaves and serve with rice.

24/06/2022

Ingredients
300g basmati rice
1 tbsp sunflower or vegetable oil
2 large onions , sliced
2 garlic cloves , chopped
450g tomatoes , cut into chunks
3 tbsp tikka curry paste
400g can coconut milk
4 skinless, boneless po***ck fillets (about 150g/51/2oz each), or other sustainable white fish, cut into 4cm/11/2in chunks
½ small pack coriander , roughly chopped
Method
STEP 1
Put a large saucepan of water on to boil and cook the rice following pack instructions. Meanwhile, heat the oil in a large, wide saucepan over a medium heat and add the onions. Cook for 5-10 mins until softened and starting to colour. Add the garlic and tomatoes, and fry for 2 mins. Add the curry paste, fry for 2 mins more, then pour in the coconut milk and bring to the boil.

STEP 2
Add the fish to the pan and simmer gently for 5-8 mins until just cooked through. Turn off the heat. Sprinkle the coriander over the curry and serve with the rice.

22/06/2022

Ingredients
1kg Maris Piper potatoes, peeled and halved
400ml milk, plus a splash
25g butter, plus a k**b
25g plain flour
4 spring onions, finely sliced
1 x pack fish pie mix (cod, salmon, smoked haddock etc, weight around 320g-400g depending on pack size)
1 tsp Dijon or English mustard
½ a 25g pack or a small bunch chives, finely snipped
handful frozen sweetcorn
handful frozen petits pois
handful grated cheddar

Method
STEP 1
Heat the oven to 200C/fan 180C/gas mark 6.

STEP 2
Put 1kg potatoes, peeled and halved, in a saucepan and pour over enough water to cover them. Bring to the boil and then simmer until tender.

STEP 3
When cooked, drain thoroughly and mash with a splash of milk and a k**b of butter. Season with ground black pepper.

STEP 4
Put 25g butter, 25g plain flour and 4 finely sliced spring onions in another pan and heat gently until the butter has melted, stirring regularly. Cook for 1-2 mins.

STEP 5
Gradually whisk in 400ml milk using a balloon whisk if you have one. Bring to the boil, stirring to avoid any lumps and sticking at the bottom of the pan. Cook for 3-4 mins until thickened.

STEP 6
Take off the heat and stir in 320g-400g mixed fish, 1 tsp Dijon or English mustard, a small bunch of finely snipped chives, handful of sweetcorn and handful of petits pois. Spoon into an ovenproof dish or 6-8 ramekins.

STEP 7
Spoon the potato on top and sprinkle with a handful of grated cheddar cheese.

STEP 8
Pop in the oven for 20-25 mins or until golden and bubbling at the edges. Alternatively, cover and freeze the pie or mini pies for another time.

22/06/2022

Ingredients
250g baby potatoes , thickly sliced
2 tbsp olive oil
1 leek , halved, washed and sliced
1 garlic clove , crushed
70ml double cream
1 tbsp capers , plus extra to serve
1 tbsp chives , plus extra to serve
2 skinless salmon fillets
mixed rocket salad , to serve (optional)

Method
STEP 1
Heat the oven to 200C/180C fan/gas 6. Bring a medium pan of water to the boil. Add the potatoes and cook for 8 mins. Drain and leave to steam-dry in a colander for a few minutes. Toss the potatoes with ½ of the oil and plenty of seasoning in a baking tray. Put in the oven for 20 mins, tossing halfway through the cooking time.

STEP 2
Meanwhile, heat the remaining oil in a frying pan over a medium heat. Add the leek and fry for 5 mins, or until beginning to soften. Stir through the garlic for 1 min, then add the cream, capers and 75ml hot water, then bring to the boil. Stir through the chives.

STEP 3
Heat the grill to high. Pour the creamy leek mixture over the potatoes, then sit the salmon fillets on top. Grill for 7-8 mins, or until just cooked through. Serve topped with extra chives and capers and a salad on the side, if you like.

20/06/2022

Depression is a serious and incredibly common mental disorder.

It is characterized by low mood, sadness, decreased energy and loss of interest in life and activities.

Although it isn’t talked about nearly as much as heart disease or obesity, depression is currently one of the world’s biggest health problems.

Studies have found that people who eat fish regularly are much less likely to become depressed (12).

Numerous controlled trials have also found that omega-3 fatty acids are beneficial against depression, and significantly increase the effectiveness of antidepressant medications (13, 14, 15).

What this means is that fish can quite literally make you a happier person and improve your quality of life.

Fish and omega-3 fatty acids may also help with other mental disorders, such as bipolar disorder (16).

Bottom Line: Omega-3 fatty acids can be beneficial against depression, both on their own and when taken with antidepressant medications.

17/06/2022

Heart attacks and strokes are the two most common causes of premature death in the world (2).

Fish is generally considered to be among the best foods you can eat for a healthy heart.

Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes and death from heart disease (3, 4, 5, 6).

In one study of more than 40,000 male health professionals in the U.S., those who regularly ate one or more servings of fish per week had a 15 percent lower risk of heart disease (7).

Researchers believe that the fatty types of fish are even more beneficial for heart health, because of their high amount of omega-3 fatty acids.

Bottom Line: Eating at least one serving of fish per week has been linked to reduced risk of heart attacks and strokes, two of the world’s biggest killers.