Whether you’re off to the coast or cooking up a feast at home, these seafood-filled recipes will do wonders for your health.
Fried mackerel with a tomato and onion medley
Mackerel is an omega-3 fatty acid powerhouse, providing
plenty of this essential nutrient. Three separate studies have
highlighted omega-3 fatty acids as helping reduce the
symptoms of depression.
Serves 4
Preparation and cooking time: 20 mins
Per serving:
435kcal, 29.9g fat – 6.3g saturates –
11.0g carbs, 1.0g sugars, 31.6g protein, 2.4g fibre, 0.4g salt
Large vine tomatoes 4, cored, seeded, and diced
Small red onion 1, finely chopped
Large lemon 1, juice and zest, pared and julienned
Dill 1 bunch, chopped
Extra virgin olive oil 4tbsp, divided
Large mackerel fillets 4, 125g each, pin-boned
Salt and freshly ground black pepper
Stir together the diced tomato, red onion, lemon juice, lemon zest, dill, and 2tbsp extra-virgin olive oil with salt and pepper to taste in a mixing bowl. Cover and set aside.
Score the skin side of the mackerel fillets at intervals with a sharp knife. Season with salt and pepper.
Heat the remaining 2tbsp olive oil in a sauté pan set over a medium heat until hot. Add the mackerel to the pan, skin-side down, and fry until the skin is golden-brown and crisp, about 5 mins.
Flip and cook for a further minute or so until the flesh is firm and opaque.
Remove from the pan and drain on kitchen paper. Serve with the tomato medley and then sprinkle the lemon shreds on top.
Flounder en papillote
Although not common in the supermarkets, flounder is worth seeking out. One of its best benefits is something it does not contain: high levels of mercury. Unlike some fish, flounder is naturally low in this toxic metal.
Serves 4
Preparation and cooking time: 50 mins
Per serving:
449kcal, 17.0g fat – 2.6g saturates – 36.3g carbs, 12.3g sugars,
39.4g protein, 8.4g fibre, 0.5g salt
Large parsnips 4, peeled and diced
Large carrots 4, peeled and diced
Large turnip 1, peeled and diced
Skinless flounder fillets 4, 150g each, pin-boned
Extra virgin olive oil 4tbsp
Flat-leaf parsley small bunch, leaves only, chopped
Tarragon leaves small bunch, leaves only, chopped
Salt and freshly ground black pepper
Parboil the parsnips, carrots, and turnip in a large saucepan of salted, boiling water until just tender to the tip of a knife, about 12-15 mins.
Drain well and set aside to cool. Preheat the oven to 180C/gas 4.
Cut four large squares of parchment paper. Divide the root vegetables between the parchment squares, placing them in the centre.
Sit the flounder fillets on top and drizzle each with 1tbsp olive oil. Season with salt and pepper.
Bring the paper up and around the vegetables and flounder, sealing them at the top by tying with kitchen string. Arrange the parcels on a large baking tray. Bake until the fish is firm to the touch and opaque, about 15 mins.
Remove from the oven and carefully open the parcels to let the steam escape. Sprinkle with the chopped herbs just before serving.
Glass noodles with vegetables and prawn skewer
Prawns are a great source of iron – a key mineral that helps ward off the effects of fatigue as well as supporting the production of haemoglobin. This is needed to facilitate carrying oxygen to the brain, in turn improving brain health and boosting comprehension, memory and concentration.
Serves 4
Preparation and cooking time: 30 mins
Soaking time: 30 mins
Per serving:
469kcal, 8.8g fat – 1.2g saturates – 70.9g carbs, 16.1g sugars,
14.0g protein, 9.6g fibre, 1.1g salt
Glass noodles 200g
Pak choi 4, halved
Dark soy sauce 1tbsp
Rice wine vinegar 2tbsp
Coconut sugar 1tsp
Sriracha hot chilli sauce, 1tbsp
Hot water 1tbsp
Avocado oil 2tbsp
Large fresh prawns 12, deveined with heads removed
Large yellow pepper 1, cored, seeded, and cut into strips
Red chillies 2, seeded and sliced
Chervil small bunch
Wooden skewers 4, soaked in water for 30 mins beforehand
Salt and freshly ground black pepper
Soak the glass noodles and pak choi in hot water for 10 mins until tender.
Whisk together the soy sauce, rice wine vinegar, coconut sugar, sriracha, and hot water with some freshly ground black pepper in a large mixing bowl. Set aside.
Preheat the grill to hot. Thread the prawns onto the skewers, three to each. Drizzle with 1tbsp avocado oil and season with salt and pepper.
Grill for 4-5 mins, turning occasionally, until pink and tender. Remove from the grill and set aside.
Drain the noodles and pak choi, tossing them with the remaining 1tbsp avocado oil. Add to the dressing in the mixing bowl and toss with the pepper strips, chillies, and chervil.
Divide between plates and serve with the prawn skewers on top.
Salmon, spinach and white bean soup
Gently poaching salmon in a light broth helps to preserve as many healthy nutrients from the fish as possible as any that are released are absorbed back into the broth.
Serves 4
Preparation and cooking time: 45 mins
Per serving:
374kcal, 17.9g fat – 3.8g saturates – 15.7g carbs, 2.2g sugars, 37.0g protein, 5.9g fibre, 0.5g salt
Extra-virgin olive oil 1½tbsp
Small onion 1, finely chopped
Celery sticks 2, finely sliced
Garlic 2 cloves, finely chopped
Low-sodium veg stock 1.5litres, heated
Saffron threads pinch
Canned cannellini beans 400g, drained
Small skinless salmon fillets 4, 150g each, pin-boned, preferably wild-caught
Baby spinach 200g, washed
Lemon ½, juiced
Salt and freshly ground black pepper
Heat the olive oil in a large saucepan or casserole dish set over a medium heat.
Add the onion, celery, garlic, and a pinch of salt, sweating until the onion has softened, about 6-7 mins.
In the meantime, infuse the saffron in the hot stock. Once the onion has softened, add the stock and cannellini beans to the saucepan.
Bring to the boil and then simmer, cooking until the beans are tender, about 20 mins; skim away any scum that rises to the surface.
Lower the salmon fillets into the soup and poach until firm and almost opaque in appearance, about 5-6 mins.
Stir in the spinach and cook until wilted, about 2-3 mins. Season the soup with a squeeze of lemon juice and some salt and pepper to taste.
Ladle into bowls and serve immediately.
