Omega-3 Rich Fish Dishes for You to Try
Fish, is rich in Omega-3.
We are constantly being told to eat more fish in our diets, and this is for a very good reason. It is by far one of the healthiest food groups on the earth and is absolutely jam-packed full of vital vitamins and nutrients that our body needs in order to keep us healthy. It is also the best source of omega-3 fatty acids, which are absolutely vital for both your body and brain function.
If you are trying to lose weight, eating fish is a really great way to go about it. This is because it is a great source of protein, which is fantastic at helping to keep your body lean and your muscles strong. It is not just your weight that it can have a positive effect on though; it can help your liver, brain and help you sleep.
Knowing how to cook a good fish dish is important though; which is why we have put together some of the best fish recipes out there, which are so simple to make, they are perfect for beginners. These dishes use fish which is known for its especially high omega-3 content.
Pan-fried cod with giant beans and chard:
This stew is a great winter warmer, that is longed for on a cold, miserable day. It is incredibly quick and easy to make and is also very low in calories. It makes a great midweek meal when you want something quick and gives you that vital omega-3 hit.
- 3 tbsp olive oil
- 1 bunch of spring onions that have been chopped
- 200g Swiss chard, which has had the stems chopped and the leaves shredded
- 2 cloves of garlic that have been crushed
- ½ tsp smoked paprika
- 300ml chicken stock
- 660g large butter beans
- 2 skinless cod fillets
- 1 tbsp plain flour
Begin by heating 2 tbsp of oil in a pan over a medium-high heat. Add the spring onions, chard stems and garlic and cook for 5 minutes or until the chard stems begin to become tender. After this, stir in the paprika, stock and chard leaves, cover with a lot, and simmer for three minutes. Add the beans, and heat gently for a further 2-3 minutes.
After this, dust the cod in the flour, season with salt and pepper to taste, and then fry in another frying pan in the rest of the oil for three minutes on each side, or until the fish is golden. Serve the fish on top of the bean stew and enjoy.
Asian inspired fish and chips:
If you fancy traditional fish and chips with an Asian twist, then this is the recipe for you. It is easy to make, but it is certainly one that will wow your friends to make sure everybody is getting their omega-3. It’s a great dinner party choice.
- 100g white miso paste
- 3tbsp rice wine vinegar
- 2 tsp golden caster sugar
- 2 or 3 cod fillets, boned and skinned
- 100g rainbow radishes, very thinly sliced
- 1tbsp black sesame seeds
- 2 large sweet potatoes, with the skin on cut into chunky chips
- Oil, for deep frying
- ½ lime, cut into wedges
FOR THE TEMPURA BATTER:
- 140g plain flour, plus 100g extra for coating
- 100g corn flour
- 200ml soda water
FOR THE WASABI TARTARE SAUCE:
- 140g mayonnaise
- 1tsp wasabi
- 1 small shallot, finely chopped
- 1tbsp capers, finely chopped
- ¼ pack coriander, chopped
Begin by combining the miso paste with 1tbsp rice wine vinegar and 1tsp sugar into a large bowl. Place all of the cod fillets into the bowl before turning them over, so that they are all coated evenly with the marinade, and cover with cling film before chilling in the fridge for one hour.
In a small bowl, mix the radishes in a small bowl, with the black sesame seeds and the remaining vinegar and sugar, before adding a pinch of salt. Mix well, and move to the side, allowing them to pickle for at least thirty minutes.
Next, it is time to make the wasabi tartare sauce, so in another bowl, or small ramekin, mix together all of the ingredients, before seasoning well to taste. Put this all into the fridge to chill until it is needed.
When you have finished this, put the sweet potato chips into a large saucepan, which has been filled with cold salted water. Bring to the boil, before cooking for a further seven to eight minutes, or until the chips have become tender. Once you are happy, drain and leave them to continue to steam dry for two minutes.
Fill a large saucepan with oil until it is two thirds full. Place this over a medium, high heat until the oil reaches 180 degrees Celsius. For reference, you should be also to put a piece of bread in the oil and have it crisp up in around 20 seconds.
Whilst this is heating up, make the tempura batter for the fish by combining all of the flours and gently whisking in the soda water. Continue whisking until the batter is completely lump-free and place in the fridge to chill.
When the oil is hot enough, it is time to fry the sweet potato chips in batches until they are cooked through and golden. This should take around five minutes. Transfer these to a baking tray, season well, and then place them in the oven on a low heat to keep warm until you are ready to serve.
Take some of the flour and put it onto the plate, before dipping the cod fillets into it, and dipping it into the batter. Fry the cod in the same oil as the chips for approximately three to four minutes, or until the batter is golden and the fish is fully cooked. Drain off the excess oil onto a piece of kitchen paper, before serving the cod with the homemade chips, wasabi tartare, the pickled radishes and a lime wedge.
Salmon tartare with pickles and cured egg yolk:
Although this might not be the first choice for everyone, there is no denying that this is an impressive dish to present at a dinner party. If you do choose to recreate this dish, make sure you buy the freshest salmon that you can. Do not be tempted to use frozen.
- 400g skinless salmon fillet, which has been diced into ½ cm pieces
- Wasabi paste
- Sesame or rice crackers
SOY CURED EGGS:
- 75ml soy sauce
- 50ml mirin
- 50g caster sugar
- 6 egg yolks
- 100ml rice vinegar
- 50g caster sugar
- 2tsp roasted Szechuan peppercorns
- 2tsp dried chilli flakes
- ½ tsp sea salt
- 150g finely chopped radishes
- 150g mooli, peeled and finely diced
- ½ cucumber, peeled, deseeded and finely diced
- 1 red chilli, deseeded and finely sliced
- 1 shallot, thinly sliced
- ½ thumb sized piece of ginger, finely chopped
Begin by preparing the soy-cured eggs. To do this, you will need to whisk together the soy, mirin and sugar until it is all fully dissolved. Add the egg yolks very carefully, to ensure that you do not break them, and spoon some of the mixture over the top of them. Cover, and chill in the fridge for 6-8hours.
Next, it is time to make the pickled veg. In a small pan, put the vinegar, sugar, 100ml water, peppercorns, chilli flakes and salt. Mix well and heat gently until the sugar is completely dissolved once again. Move off the heat, and in a separate bowl, put all of the remaining ingredients for the pickled veg, and pour over the hot liquid. Mix, cover, and place in the fridge for two hours.
When everything else is ready and you are ready to serve, place the salmon into a bowl, and add 2 tbsp of the curing liquid from the egg yolks and mix together gently. Drain the pickles and stir these into the bowl. To serve, put the salmon into the middle of 6 plates, and put a cured egg yolk on top of each. Place a spoonful of wasabi paste on the side of the plate, and serve with sesame crackers.
Coconut fish curry:
This easy fish curry is so fragrant, and perfect for a mid-week treat.
- 1tbsp vegetable oil
- 1 onion, finely chopped
- 1 piece of ginger (thumb sized), finely grated
- 3 garlic cloves, crushed
- 1 tsp shrimp paste
- 1 small red chilli, shredded and deseeded (optional)
- 2 lemongrass stalks split an bruised with a rolling pin
- 1 heaped tbsp medium curry powder
- 1 heaped tbsp. light muscovado sugar
- Small bunch of coriander, stems finely chopped
- 400g coconut milk
- 450g skinless hake fillets, cut into rectangles, roughly the size of a credit card
- 220g pack frozen, raw whole prawns
- 1 lime, cut in half
- Cooked rice, to serve
Begin by heating the oil in a large pan, and then add the onions and soften for five minutes. Increase the heat a little, and add the ginger, garlic, shrimp paste, chilli and lemongrass, stir well and cook for a further 2 minutes. Add the sugar and curry powder and continue to stir. When the sugar begins to melt, and the ingredients begin to clump together, it is time to add the coriander stems, the coconut milk, and 2tbsp water, before bringing the heat up to a simmer.
Add the fish to the sauce, and place the prawns in. Squeeze over the juice of half a lime, and place the lid on before simmering for five minutes or until the prawns are pink and the hake is cooked through. Taste and season, before scattering with coriander leaves. Serve with the cooked rice.
Simple fish pie:
This fish pie recipe tastes absolutely fantastic, and is unbelievably easy to make, making it perfect for dinners when you are short of time, but want to ensure you and your family are eating something healthy and delicious.
- 400g undyed smoked haddock with the skin removed
- 2 bunches of spring onion
- 250g baby spinach
- 150g cheddar cheese
- 4 sheets of filo pastry
Begin by preheating the oven to 200 degrees Celsius. Place the fish in a bowl and cover with water that has just boiled from the kettle. Leave this to soak, as you chop the spring onions, and place them into an ovenproof frying pan with 1 tablespoon of olive. Heat on a high heat for 2 minutes, stirring well, before placing the spinach on top. Allow this to wilt, and then take the pan off of the heat.
Take 100ml of water that is in the bowl with the fish, and pour it over the spinach. Drain the rest of the water, before breaking up the fish and placing the pieces evenly around the pan. Grate over the majority of the cheese, before seasoning with black pepper.
Take the filo pastry sheets and layer over the top, ensuring that it is tucked around the fish and up the sides of the pan. Put the remainder of the grated cheese on top of the pie, before drizzling with ½ tablespoon of olive oil, and back in your preheated oven for approximately 15-17 minutes, or until it has turned a lovely golden colour on top. Serve, and enjoy!
Asian fish cakes:
These are so simple to make, and taste great!
- 1 stick of lemongrass
- 6cm piece of ginger
- 15g fresh coriander
- 500g salmon fillets, skinless and boned
- 4 teaspoons chilli jam
Bruise the lemongrass with a rolling pin, and remove the tough outer layer. Next, peel the ginger, and chop finely with the inside of the lemongrass, and the majority of the coriander. Chop the salmon into 1cm cube chunks. Chop one half of the chopped salmon until it is super fine, and then mix everything together before seasoning well with salt and pepper. Divide into 4 portions, and shape them into 2cm thick patties.
When you are ready to cook the fishcakes, heat 1 tablespoon of olive oil into a large frying pan on a medium-high heat, before adding the patties and cooking for 2 minutes on either side or until they are a lovely golden colour. Spoon over chilli jam, remove from heat, and sprinkle with the rest of the coriander.