Fish and chips

May 21, 2017 | Lunch / Supper / Mains | 0 comments

Salmon is a great oily fish, full of omega 3. Omega 3 is an essential fatty acid (ie not made by our body), necessary for the production of prostaglandins which control many bodily functions. Here however they are particularly important due to their anti-inflammatory response. We tend to consume to a far higher ration of Omega 6 whose prostaglandins create an inflammatory response. So by consuming more Omega 3 we can help to balance our bodies and decrease inflammation.

Ingredients:

Serves 2

Parsnip Chips:

  • 250g parsnips, peeled and chopped lengthways into approx size of chips.
  • Coconut oil.
  • Sea salt.

Salmon:

  • 2 wild salmon fillets
  • Olive oil
  • ½ Lemon juice
  • 1 tablespoon Honey
  • 1 tablespoon of wholegrain mustard

Broccoli Pesto:

  • 125g broccoli florets
  • Small 1/2 handful of basil leaves
  • 1 tablespoon of fresh lemon juice
  • 1 ½ tbsp pine nuts (but could use walnuts)
  • 1 cloves garlic
  • Sea salt
  • Ground black pepper
  • 2 tablespoons olive oil

Crispy Kale & green beans:

  • Two handfuls of kale
  • Olive oil
  • Sea salt
  • 125g of green beans

 

 

Method:

Parsnip Chips:

    1. Pre-heat the oven to 220 degrees (or gas mark 7).
    2. Put 5 tbsp of coconut oil into a baking/roasting tray and put in the oven until it melts.
    3. Add in the chopped parsnips and season with salt. Roast for about 30 minutes or until browned.
    4. You will need to turn them a few times to make sure all get roasted.

Salmon:

  1. Pre-heat the oven to 220 degrees (or gas mark 7).
  2. Put 5 tbsp of coconut oil into a baking/roasting tray and put in the oven until it melts.
  3. Add in the chopped parsnips and season with salt.
  4. Roast for about 30 minutes or until browned.
  5. You will need to turn them a few times to make sure all get roasted.

Meanwhile make….

Broccoli Pesto:

      1. Wash and chop the broccoli into florets.
      2. Place the pine nuts in a dry frying pan over a medium to low heat and toast until they are golden but not burnt (for about 3-5 minutes), stir frequently.
      3. When they are toasted put the pine nuts in a food processor with the broccoli, lemon juice, garlic and basil leaves.
      4. Add the olive oil and blend until they form a paste.
      5. Season with salt & pepper.
      6. You can add more olive oil if it is too dry.

    Drizzle the pesto over the salmon ( & other vegetables if you wish).

    Crispy Kale & green beans:

        1. Preheat oven to 200 degrees centigrade or Gas mark 7.
        2. Wash and chop up the kale into small pieces (remove any very large stalk ends).
        3. Put in an ovenproof dish, and drizzle with olive oil.
        4. Sprinkle over a good pinch of sea salt.
        5. Bake in the oven for around 5 minutes, or until crispy, but still green – not burnt!