Finding delicious ways to enjoy oily fish is a wonderful way to support your health. The omega-3 fatty acids lower inflammation and pain, improve brain function, support glowing skin, help ensure your fat cells are able to operate properly, and much more. This fish pie is a twist on the classic recipe, avoiding the starch and dairy and turning the dish into a fresh, delightful dinner. It's wonderful with a green salad on the side dressed with olive oil and lemon.
Chop 120g cauliflower and leave to sit. In a bowl, combine 60g cubes salmon, 60g cubed white fish such as cod, 20g minced leek, 60g minced carrot, 30g minced celery, 1/2 tsp wholegrain mustard, 1/2 tsp lemon juice, 1/4 tsp sea salt, and a pinch of black pepper. Mix well and press firmly into a baking dish. Place the cauliflower into a saucepan and add a small amount of water. Cover and steam over medium heat until cooked through (tender crisp). Transfer the cauliflower and just enough of the steaming liquid to a blender so that it operates. If more liquid is required, add a small amount of almond milk. Add 1/8 tsp sea salt and blend until creamy. Top the fish mixture with the cauliflower. Place into a 170 C/350 F oven and bake for around 40 minutes. It's important that the vegetables in the fish mix are minced very small or further baking time will be required.
serves 1 (multiply ingredients to serve more)
This salad dishes up a wonderful blend of flavours with a very Japanese feel. Savoury yet sweet salmon full of omega-3 fish oils, beautiful greens, crunchy fennel, spicy mustard, and tangy soy vinaigrette. It's one of those quick dinners that you can toss together in 10 minutes but is totally impressive to friends and family if they are lucky enough to have you make it for them!
Finely slice 75g fresh fennel bulb into long shaved slices, then cut these into 1-2 inch long strips. Add these to a bowl or plate, then finely slice 1 large stalk celery and add to the fennel along with 25g mixed salad greens (supermarkets sell pre-mixed packs made from things such as baby spinach, rocket, arugula, mustard greens, lamb's lettuce, etc). Toss with 1 Tbsp apple cider vinegar, then set aside.
Place 1 tsp coconut oil into a sautee pan and warm over medium heat. While this is heating, slice one fillet salmon into 1-2 cm sized cubes and chop one green spring onion. Once the oil is hot, add the salmon and onion along with 1/2 tsp whole ground mustard and 1 Tbsp liquid aminos (Bragg's or coconut aminos). Mix the mustard into the liquid in the pan and lightly stir-fry everything until the salmon is just cooked through. Add the mixture and liquid to the salad and mix lightly to incorporate. Enjoy!
serves 1 (multiply ingredients to serve more)
It's time to fall in love with pasta made from legumes. High protein, lower carbohydrate, gluten- and grain-free. My two favourites: chickpea fusilli and black bean spaghetti. My other favourite: puttanesca sauce. Spicy! Brimming with capers and olives and hiding a sneaky boost of omega-3 from a touch of anchovies. We all need oily fish for cellular and immune health, and depending on your genes, between 2 and 5 servings per week. Tomatoes are filled with potent phytonutrients, and olives are wonderful for feeding the friendly bacteria in the gut. This is a quick, gorgeous, and nutritious way to put pasta back into your life with a wonderful balance of carbohydrates, protein, and healthy fats.
Place 1 Tbsp olive oil into a saucepan over medium heat. Once hot, add 2 minced anchovies and stir and press into the oil with a spoon or spatula for 2-3 minutes so the anchovies almost "melt". Add 1 minced clove garlic and 1 tsp minced fresh red chili and cook for 1 more more minute. Add 400g (one tin) chopped tomatoes, 30g chopped pitted green or black olives, and 1 Tbsp capers. While the sauce is coming to a simmer, add 50g chickpea fusilli (or other legume-based noodle) to plenty of boiling water and add a pinch of sea salt. Leave to simmer according to the time instructions on the pack, then drain the pasta and set aside. While the pasta is cooking, taste the sauce for spice level. If needed, add 1/2-1 tsp further minced fresh red chili along with sea salt and freshly ground black pepper to taste. The sauce is meant to be spicy, so don't skimp on the chili! Continue to cook the sauce for 8-10 minutes. The sauce and pasta should be ready at roughly the same time. Combine the sauce and drained noodles. Sprinkle with 1 Tbsp chopped fresh parsley. Enjoy!
serves 1 (multiple to serve more)
If you're on salmon overload when it comes to oily fish, it can pay to get sneaky with things. And if anchovies seem a bit scary, this deliciously simple fish stew will ease you into the world of the other oily fish. There's just something about traditional French recipes that never disappoints. They are simple, quick, and very, very flavourful. And I've maximised my version to get the most from its anti-inflammatory and antioxidant properties so that you're brimming with health.
In a medium saucepan, melt 1 Tbsp butter or coconut oil until hot. Turn down the heat to low and add 1 small diced onion (about 75g). Stir, cover, and leave the onions to soften for 5 minutes. When the onions are soft, add 3 medium chopped tomatoes (about 275g), 1/2 small chopped courgette (75g), and 1 Tbsp capers. Turn the heat up to medium, stir, cover, and leave to cook for 5 minutes. When the mix has cooked, add 250ml (1 cup) sodium-free vegetable stock (I like Steenbergs Organic Vegetable Bouillon), 1 Tbsp minced anchovies, and 125g chunked white fish. Bring to a simmer and cook for another 3-4 minutes until the white fish is tender and cooked through. Add black pepper to taste. (The anchovies are quite salty, so you're unlikely to need to add salt!) Serve with a small gloss of olive oil added on top.
The traditional recipe also includes potatoes, and while this isn't an ingredient that I'd normally use, if you would like to add a starchy carbohydrate to the stew, try adding 1/3 cup (80ml) diced raw potato to the saucepan at the same time as the tomatoes.
If you have fast liver phase I detoxification enzymes, going back to traditional low-temperature cooking techniques like poaching is essential. This is a beautiful recipe of delicate flavours that work supremely well together. And your liver will love you.
In a saucepan, add 125ml (1/2 cup) nut milk, 1 Tbsp coconut oil, 1/4 tsp sea salt, and a pinch of freshly ground black pepper. Place over low heat and bring to a simmer. While the liquid warms, cut a 125g fillet of rainbow trout into 6 equally-sized pieces. Once the liquid is boiling, place the fish skin side up in the liquid. Poach for 3-4 minutes until the flesh is cooked through but still tender. Turn off the heat, remove the fish from the liquid, placing it skin side up on a plate or cutting board to cool, and pour the liquid into a blender. Leave the fish to cool for a couple of minutes.
While the fish is cooling, roughly chop 200g cucumber. Cut two medium tomatoes in half, remove the woody stem bit, then thinly slice the halves. Add the cucumbers and tomatoes to a bowl or plate.
Using a fork, gently peel the skin of the fish from the flesh. Once that is complete, use the fork to pull (flake) the fish along the natural seems or lines of the flesh. Add the flaked fish to the vegetables. Discard the skins.
In the blender, add the flesh of 1/2 an avocado and blend on high with the poaching liquid to create a very creamy and luxurious dressing. Use a spatula or spoon to remove the dressing from the blender and add to the salad. Then tear or cut 4-5 fresh basil leaves into small pieces and add as well. Add another pinch of freshly ground black pepper. Toss the salad gently to combine.
Classic salad reinvented! Out with the old, in with the good. Who knew cashews could be so versatile? But they make a brilliant, creamy base for a super-quick dressing, helping turn this salad into a brain and immune superstar. Also very tasty with a bit of chicken breast if you'd like extra protein (the salad already contains about 20g) or a sliced apple if you'd like a little more carbohydrate.
For the dressing: in a high-speed blender, add 210g raw cashews, juice of 1 lemon, 1 clove garlic, and either 2-4 anchovy fillets (depends how salty you like it) or 1/2 tsp sea salt. Slowly add water as you gradually turn the blender up to high until you have a creamy dressing consistency. Add black pepper to taste.
For the salad: gently toss 1/4 of the dressing with 125g chopped romaine lettuce, 1 handful walnuts (35g), and 1/2 chopped avocado. Top with the celeriac Parmesan cheese (optional).
For the celeriac Parmesan cheese: pre-heat oven to 180 degrees C. Combine 5 3-inch long peels of celeriac flesh (20g) with 1/2 tsp liquid aminos (Bragg's or coconut aminos) and 1/2 apple cider vinegar in a bow. Transfer the strips to a baking tray and bake for 10 minutes. Alternatively, you can dehydrate or simply add raw to the salad.
serves 1 (dressing serves 4)
Even people who hate fish love fishcakes. They're creamy and crispy and flaky and flavoursome and steamy-warm all at the same time. But I have a bone to pick with fishcakes. They are filled with refined white flour and are typically based on white fish, which means the sky high omega-3 hopes and dreams of the humble fish cake are dashed upon the barren shores of unfulfilled nutrient potential. Not to mention, who has time to fuss around with pan-frying a white flour crust onto anything?
Time, then, to reinvent these gorgeous fellows so that they are quick, easily, an even better than their forefathers. Swap the white fish for smoked mackerel; pack in vegetables to complement to flavours. Sorry, grandpa.
One quick note on smoked fish. You can certainly use unsmoked mackerel--it's just that I find it hard to come by in my part of the world, which means it's a trade off between increasing the amount of oily fish in my diet (and the associated omega-3 EPA fatty acids) or decreasing the exposure to the chemical compounds inherent in even natural smoking processes. A good deal of research shows that the smoking process adds extra burden to our livers. This being the case, I make sure to have no more than one smoked food item per week.
Honestly, this dish is the most insanely delicious thing I have ever created. I drool just thinking about it. Gorgeous and flavourful rainbow trout paired with a luscious horseradish cashew cream. It's even better with some greens--especially lamb's lettuce--and thinly sliced fennel. There's something about the delicate flavours all mingling together, none overpowering the others but creating a joyous little symphony of taste. Did I say, drool? Maybe I meant write poetry!
You can read all about the wonderful health benefits of horseradish in the recipe details for Horseradish Cashew Cream. They are pretty cool. Anti-cancer, antioxidant, and anti-bacteria, just to name a few. Rainbow trout is an oily fish containing higher-than-your-average-fish amounts of EPA omega-3 fatty acids, which reduce inflammation, improve cardiovascular health, assist immunity, and lots of other amazing things. This dish is a wonderful way to get more omegas into your diet. Drizzle some greens with olive oil and apple cider vinegar or simple add a dollop of the Horseradish cream. They're beautiful with both. Also wonderful with braised red cabbage (who knew?).