Why should we eat more fish?
As an avid follower of nutrition expert Catherine Saxelby on Twitter, I was surprised when she “tweeted” from a presentation at the Omega 3 Centre that only 17% of Australians eat fish. Wow! We all know fish good for us, but many are hesitant to prepare it. This weeks recipe is a great way to get some fish into your diet.
Omega-3 fats are a type of polyunsaturated fat. Polyunsaturated fats are often referred to as healthy fats as they can help to reduce your risk of heart disease.
The Heart Foundation recommend that to get the right amount of omega 3 we include two to three 150g serves of oily fish every week.
Baked Salmon and Cauliflower with Gremolatta
4 x 100g pieces of salmon, skin removed
1 medium onion, chopped
1-2 cloves garlic, crushed
300g cauliflower florets
100g parsnip (approx 1 medium), peeled and chopped
1 medium potato, peeled and diced
1/3 cup canned cannelli beans, drained and rinsed
1 teaspoon vegetable stock powder
2 cups skim milk
2 tablespoons skim milk powder
1-2 teaspoons dried dill
1 tablespoon dried bread crumbs
Gremolata
2 tablespoons parsley, finely chopped
½ - 1 teaspoon lemon zest, finely grated
1 clove fresh garlic, finely chopped
Pre-heat oven to 200°C. Combine onion, garlic, cauliflower, parsnip, potato, vegetable stock powder, milk and milk powder in a large saucepan. (Use a large or deep saucepan because the milk can overflow when it is brought to the boil.) Place over medium heat and bring to the boil. As soon as it boils reduce the heat to low and let gently simmer until the vegetables are tender. Add the beans and remove from heat. Let cool for a few minutes.
Meanwhile, heat a non-stick frying pan that has been sprayed with a little oil over a medium to hot heat. Add the salmon and brown on each side for about 1 minute. Then place into a small baking dish. Puree the cauliflower mixture until smooth and pour over the fish. Sprinkle with breadcrumbs and bake in the oven for 15-20 minutes or until the fish cooked to your liking.
To prepare gremolata, mix together ingredients on a chopping board, chopping through the mixture until well combined.
Spoon each portion onto each plate and sprinkle with the gremolata. Serve with a few steamed snow peas.
Nutrition information (per serve): energy 1265kJ, protein 32g, fat 8g, saturated fat 2g, carbohydrate 24g, fibre 4g.
For more information on omega 3 fats and fish, head to The Heart Foundation website. If you would like more detailed information on fish oils, you may be interested in purchasing Catherine Saxelby’s Your Guide to Fish Oil & Health eReport.
