Salmon for omega 3
7th October 2018
This week we feature a salmon recipe that would make a great, easy quick Sunday or weeknight dinner.
Salmon is full of omega-3 fats. Omega-3 fats, such as those found in fish, are needed for brain development before and after birth. A large, long-term study of almost 12,000 women in the UK found that children of women who ate less than twelve ounces of fish a week – were more likely to score in the lowest quarter on verbal IQ tests. They were also more likely to have problems with fine motor control, communication and scores on social development tests (Hibbeln et al, Lancet 2007).
Salmon couscous parcels
110g of couscous
200ml hot vegetable stock
1 tbsp olive oil
Handful of chopped herbs (parsley, dill, rosemary – or whatever you have in fridge)
Grilled vegetables (courgette/ pepper)
4 Sundried tomatoes
2 salmon fillets, approx 140g/5oz each
- Put the couscous into a bowl and stir in the stock and oil. Cover with cling film and leave to stand 10 mins.
- While the couscous is standing, cook the vegetables – either in the grill or on a griddle pan. In terms of quantities one courgette or pepper is plenty.
- Fluff the cous cous with a fork, and then add in the chopped herbs, sundried tomatoes and grilled vegetables.
- Heat oven to 200C/fan 180C/gas 6.
- Cut two large sheets of non-stick baking paper, then divide the couscous between them. Sit each fillet on the couscous, and season with salt and pepper (you can add some slices of lemon on top if you like).
- Fold the paper over, then twist the edges together to seal . Pop the parcels onto a baking sheet and bake for 15 mins or until the fish feels firm through the paper.
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