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Omega 3 Salmon Fish Cakes

in Fish, Recipes 0

These super simple fish cakes are perfect for the Easter long weekend. They are pumped full of healthy Omega 3’s, high in protein and great for brekkie, lunch, snacks or dinner. They are the ideal anti-inflammatory & hormone balancing dish to counteract the sugar binge!

 

Ingredients:

  • 1 large sweet potato, peeled, cooked & mashed
  • 1 x 420g tin sustainable salmon (drained)
  • 2 organic free range eggs
  • 3/4 cup quinoa flakes 
  • 1/2 cup finely sliced fennel
  • 1/4 cup finely chopped Italian parsley
  • 1/4 cup finely chopped dill
  • 1/4 cup finely chopped spring onions
  • grated lemon zest from 1 lemon
  • olive oil or coconut oil (for frying)

 

Method:

  1. Combine all of the above ingredients (except for the oil) and gently massage together with your hands until well combined.
  2. Form into patties around the size of a golf ball and flatten slightly (they should be about an inch thick)
  3. Heat the olive oil in a frying pan over medium heat. Fry the patties until golden on both sides. Place on paper towel to remove any excess oil.
  4. Serve with a tossed green salad and some Greek yoghurt with fresh lemon & cracked pepper.

 

Made in individual ramekins

Anything Goes Frittata (gf, df)

in Autumn, Fish, Recipes 0

Hand on heart this is the easiest and most nutritious dish you can whip up on a Sunday night. This super simple & delicious frittata can be enjoyed for breakfast, lunch or dinner! We give you a creative license with the ingredients, we love using any leftover veggies! Just use the recipe below as a guide & have some fun. The tinned salmon is optional but it is pumped full of Vitamin D (to assist in calcium absorption), Vitamin B, omega 3 and protein.

 

Ingredients:

2 cups leafy greens (anything from spinach, kale, silverbeet) roughly chopped & sautéed so not so bulky in the dish (or you can pulse in food processor)
1 cup left over veggies (roughly chopped or grated)
1 cup grated zucchini
1 large tin pink or red salmon
8-10 organic free-range eggs, whisked and seasoned with cracked pepper & turmeric (this is a powerful food synergy as the phytonutrients in black pepper boosts absorption of phytonutrients found in turmeric – more on the topic of food synergies in our next newsletter!)
Handful of fresh herbs (parsley, basil & dill add great flavour) – or 2 tsp dried herbs.

 

Options:

Add Spanish onion, leek, spring onions (can be sautéed beforehand), goats feta, roasted pumpkin, sweet potato, smoked salmon…and so much more!

 

Method:

  1. Mix all ingredients together and spread evenly into a greased baking dish.
  2. Pour over whisked eggs and shake the dish around to make sure the mixture has covered all the veggies.
  3. Bake in 180C oven for approx. 45 min or until the middle is firm when pressed.

 

Serving Suggestions:

Enjoy hot or cold; with a fresh garden salad; side of steamed veggies; a little tomato chutney. You can also freeze in portions.

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Sardine Tartines

in Fish, Recipes 0

From Mireille Guiliano’s The French Women Don’t Get Fat Cookbook

 

Sardines are one of the most concentrated sources of Omega 3 fatty acids DHA & EPA, phosphous & Vit D (essential for bone health).

 

Ingredients:

100g sardines in spring water, drained (we quite like ours in olive oil – just make sure no nasty oils!)
2 tbs organic butter
1 tsp Dijon mustard
1 tbs chopped fresh parsley
1 tbs chopped fresh chervil (French parsley available all year round)
1 tsp lemon juice
Salt & pepper to taste
Toast of your choice or crackers to serve

Note: You can substitute chervil for dill, baby spinach leaves or extra parsley.

 

Method:

  1. Mash sardines in a bowl with a fork. The original recipe calls to remove the bones, however, these are full of the calcium & Vit D!
  2. In a separate bowl, combine butter mustard, parsley, chervil, & lemon juice. Stir until smooth.
  3. Add mashed sardines & mix gently.
  4. Season to taste and spread on toasted bread.

 

GRW Serving tip:

Fresh avocado is a lovely addition to the toast with an extra squeeze of fresh lemon juice, cracked pepper & dusting of turmeric. You can also boil an egg on the side or make a herb omelette to make a larger meal. We are literally addicted to this dish at the moment!

 

Serves 4 as a snack; Serves 2 as a light lunch

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Bill Granger’s Fish Pie

in Fish, Recipes 0

This recipe is much lighter than a traditional fish pie and also very simple to prepare.

 

Ingredients:

800g potatoes, peeled & cut into chunks (GRW also like sweet potato, parsnip or cauliflower)

1 garlic clove, crushed

4 spring onions, sliced

Grated zest & juice of half a lemon

Salt & pepper to taste

2 tbsp olive oil plus extra to drizzle

½ cup crème fraiche (or natural yoghurt)

3 anchovy fillets finely chopped (optional)

1 tbsp capers drained

Handful flat leafed parsley, chopped

800g mixed fish (such as salmon, firm white fish, prawns) cut into large chunks.

Handful baby spinach

 

Method:

  1. Preheat oven to 200C.
  2. Cook potatoes in salted boiling water for 15-20 mins until very tender. Drain.
  3. Return to pot & add garlic, spring onion and lemon zest. Season with salt & pepper and stir in olive oil, breaking up potatoes as you go. Set aside to cool.
  4. Put creme fraiche, anchovy fillets, capers, parsley & lemon juice in a large bowl. Stir well & season.
  5. Fold through fish & spinach. Spoon into a large oven proof dish or 4 small ramekins.
  6. Top with rough potato mash.
  7. Drizzle with olive oil and bake in oven for 20 mins or until golden. Serve with a green salad or steamed green beans.

 

Note:
When choosing your fish, Salmon has a very high Vitamin D content amongst its oily fish friends. You could also add some mushrooms for more Vitamin D.