Consumer section

HEALTH BENEFITS OF EATING FISH

There are many health benefits associated with eating fish and shellfish. Both are a great source of essential vitamins and minerals. Seafood also provides protein and is a unique source of Omega-3 which is a good fat found naturally in oil-rich fish. Our bodies are unable to produce Omega-3 oils so they are obtained through the food we eat. Fish therefore forms an important part of our diet and we should aim to eat at least two portions a week, including one of oily fish.

Here are a few recipes for you to try.

Seared Salmon with a Spice Crust served with Red Lentil and Coconut Dhal

Serves 6

Ingredients

For the salmon:

4 thick wide salmon fillets
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp fennel seeds
salt
olive oil

For the lentils:

1 cup red lentils
2 cups of good chicken or vegetable stock
1 cup chopped onion
4 cloves garlic (or as much as you dare)
chopped chilli if desired
1 tsp each of mustard seeds, ground coriander, ground cumin, turmeric
small can coconut milk

to taste: tomato puree, lime juice and salt

Method

1. Mix the cumin, coriander, fennel seeds and salt together in a bowl
2. Check salmon for bones
3. Brush a little olive oil over the salmon skin and rub in the spice mixture
4. Heat pan, add a little olive oil
5. When hot, add salmon skin side down cooking for 4-5 minutes without turning. It is important that the skin be very crisp.
6. Cook other side for about a further minute
7. Cook lentils in stock
8. In a little oil, fry onions and garlic until soft. Then add ground spices and cook without burning off the spices. Add lime juice, tomato puree and a little coconut milk. Add this mixture to the now cooked lentils. Check seasoning and serve.

Serve on the bed of spiced lentils and a dollop of quality mango chutney

Recipe by: Eunice Henderson

Smoked Haddock Pasties with Leeks and Clotted Cream

Serves 6

Ingredients

2lb chilled puff pastry
12oz smoked haddock
6oz cleaned chopped leeks
10oz peeled cooked tatties
4 tbsp clotted cream
black pepper and salt
1 egg

Method

1. Preheat oven to 200 deg C or Gas 6
2. Roll out pastry to create 7.5 inch circles
3. Cut haddock to 1 inch chunks, slice the leeks and cut tatties into 0.5 inch cubes
4. Mix haddock, leeks, tatties, clotted cream and seasoning
5. Divide mixture between the pastry circles, then bring pastry edges together and crimp. Transfer to a lightly greased and floured baking tray, brush with egg and cook for 35 minutes

Serve hot, warm or cold

Recipe by: Eunice Henderson