This is an amended version of a Nigella recipe to make it slightly simpler to make and also lower carb by swapping tortillas for lettuce boats (you can find the original in her book Simply Nigella and online here, which I suspect is even more delicious).
It’s a great way to make white fish more interesting and makes for a tasty lunch or light supper, especially in the summer.
2 fillets of firm white fish (e.g. cod or haddock), skinned
1/2 tsp ground cumin
1/4 tsp paprika
1/2 tsp flaked sea salt
1 small clove of garlic, crushed or finely grated
1 tbsp olive oil
1 ripe avocado, sliced
2 tbsp mayonnaise
1 little gem or mini romaine lettuce, separated into individual leaves
half a red onion, thinly sliced into half moons
juice of one lime
small handful of coriander, chopped
- Preheat the oven to 200 C fan. Put the sliced red onion and lime juice in a bowl to marinate.
- Mix together the olive oil, spices, garlic and salt. Place the fish in a roasting dish or tin, and spoon the mixture evenly over the fish fillets.
- Bake the fish for 8-10 minutes (depending size), until opaque and cooked through.
- You can either serve the fish, avocado, onions, leaves, mayo and coriander in separate dishes for people to assemble or put a selection of each on a plate.
- To assemble a ‘taco’, spread a little mayo in a lettuce leaf, add some fish, slices of avocado, a few slices of marinated onion and a sprinkle of coriander.
The beneficial effects of omega 3 essential fats are now widely acknowledged, but many of use still struggle to include foods rich in omega 3 in our diets. Oily fish such as salmon, mackerel and trout are some of the richest sources. There are also vegetarian sources like flax seeds, chia seeds and walnuts, although omega 3 is actually a family of fats and the type included in vegetarian sources is slightly different and requires the body to convert it to be used.
Salmon is the oily fish I find most palatable and easy to include in my diet, but over recent years some research has shown that farmed salmon can be high in environmental toxins such as PCBs and require treatment with antibiotics and pesticides to control lice infestations that have an impact on the levels in food and on the environment (there’s an interesting article about it here). So wild salmon is regarded by some as the best option, although it is significantly more expensive, has a different texture and requires shorter cooking times.
Tinned wild salmon is a slightly more economical option and widely available supermarkets. You can mix it with mayo and use as a sandwich filling, or even add it to pasta sauces, but my favourite way to have it is in fishcakes. The recipe below is gluten and dairy free and naturally low carb. Most importantly, it’s really tasty!
213g tin wild salmon
1/2 small red onion, finely chopped
1 egg, beaten
1 heaped tbsp ground almonds
1 tbsp mayonnaise
1 tsp Dijon mustard
1 tbsp finely chopped dill, or to taste
1 tbsp finely chopped parsley, or to taste
a generous grind of black pepper
- Preheat the oven to 170 C fan. Remove the large bones and skin from the salmon – most easily done by placing on a plate and using two forks to pick through.
- Place the salmon in a large bowl and add the other ingredients. Mix well. If the mixtures looks too wet, add some more ground almonds.
- Shape the mixture into 8 to 9 cakes and place on a baking tray lined with baking paper.
- Place in the oven and bake for 15-20 minutes (until golden brown).
- Serve hot or cold with vegetables of your choice, a wedge of lemon, and some mayonnaise or horseradish sauce.
What’s your favourite way to eat wild salmon?
Usually I tend to have eggs for breakfast, but for days when I just don’t fancy them I’ve come up with this raspberry smoothie. Generally I find smoothies are too high in sugar and not very filling, but this one includes lots of ingredients rich in fibre, protein and healthy fats to keep you full. Raspberries are relatively low in sugar, and provide a range of antioxidants such as ellagic acid alongside fibre (source).
I like using frozen raspberries as it somehow seems a shame to blend up fresh ones. This recipe would also work with blueberries or mixed berries.
- handful of frozen raspberries
- 1 tbsp almond butter
- 1 tbsp chia seeds or ground flax seeds
- 1 tbsp hemp seeds
- 1/2 tsp vanilla extract
- xylitol (or sweetener of choice) – 1 tsp or to taste
- 150-200ml almond or coconut milk
Add everything to a Nutribullet or blender and blitz until smooth. Taste and add more sweetener if needed.