High in Omega 3 Oils
Steamed Dim Sum
Ingredients 200g (6 1/2oz) fresh salmon, finely chopped 2 teaspoons chopped fresh garlic chives 1 teaspoon grated fresh ginger 1 tablespoon teriyaki marinade 175g (5 2/3oz) packet won ton wrappers 300g (10oz) peeled and deveined green prawns, roughly chopped 1 teaspoon finely chopped lemon grass 2 teaspoons brown sugar 1 teaspoon fish sauce Method 1 [...]
Fish Bites with Vegetables
Ingredients 500g (1lb) skinless deep sea perch, blue eye or warehou fillets 1 omega 3-enriched egg, lightly beaten 1 clove garlic, crushed 1 cup (125g/4oz) dry breadcrumbs 2 tablespoons linseed (flaxseed) meal 2 tablespoons grated parmesan cheese canola oil spray 2 medium carrots, cut into sticks 200g (6 1/2oz) broccoli, cut into florets 2 celery [...]
Smoked Salmon Wraps
Ingredients 2 slices wholemeal lavash bread 2 hard-boiled omega 3-enriched eggs 2 tablespoons low-fat canola mayonnaise 1 tablespoon chopped capers 1 teaspoon chopped fresh chives 25g (1oz) baby English spinach 100g (3 1/3oz) smoked salmon Method 1 Lay the lavash on a flat surface. 2 Peel and mash the eggs. Add the mayonnaise, capers and [...]
Tuna, Corn & Tomato Breads
Ingredients canola oil spray 1 cup (125g/4oz) self-raising flour 2 teaspoons baking powder 3/4 cup (110g/3 1/2oz) polenta (cornmeal) 1/3 cup (40g/1 1/3oz) grated reduced-fat cheddar cheese 200g (6 1/2oz) can tuna in spring water, drained 2 tablespoons chopped fresh herbs 125g (4oz) can corn kernels, drained 100g (3 1/3oz) semi-dried tomatoes, chopped 2 omega [...]
Creamy Tuna Bake
Ingredients 300g (10oz) penne pasta 425g (14oz) can tuna in spring water, drained 200g (6 1/2oz) low-fat ricotta cheese 1 3/4 cups (210g/6 3/4oz) grated light mozzarella cheese 1 cup (155g/5oz) frozen peas 420g (14oz) can corn kernels, drained 2 medium zucchini (courgette), grated 1 medium red capsicum (bell pepper), chopped 4 omega 3-enriched eggs, [...]
Japanese Salmon with Mushrooms
Ingredients 8 dried shiitake mushrooms 1/4 cup (60ml/2fl oz) reduced-salt soy sauce 1/3 cup (80ml/2 2/3fl oz) sake 20g (3/4oz) canola margarine 1 bunch (200g/6 1/2oz) Chinese broccoli, cut into 8cm (3in) pieces 4 salmon fillets 2 spring onions (scallions), thinly sliced 5cm (2in) piece fresh ginger, cut into thin strips Method 1 Put the [...]
Snapper & Italian Vegetable Bake
Ingredients 3 large potatoes, peeled and cut into wedges* 2 medium red capsicums (bell peppers), cut into large pieces 1 medium red (Spanish) onion, cut into wedges 6 anchovy fillets canned in brine, drained and roughly chopped 1 head garlic, unpeeled, cloves separated 1 tablespoon thinly sliced preserved lemon rind 4 fresh rosemary sprigs 1 [...]
Thai Green Seafood Curry
Ingredients 100g (3 1/3oz) cleaned squid tubes 2 teaspoons canola oil 1-2 tablespoons green curry paste 400ml (13fl oz) reduced-fat coconut milk 4 kaffir lime leaves, finely shredded 1 cup (250ml/8fl oz) water 200g (6 1/2oz) green beans 100g (3 1/3oz) baby corn 130g (4 1/2oz) can bamboo shoots, drained 100g (3 1/3oz) scallops 250g [...]
Chicken with Walnut Coriander Salsa
Ingredients 1 tablespoon canola oil 4 skinless chicken breast fillets 1/2 cup (60g/2oz) walnut halves, toasted 1 cup (30g/1oz) chopped fresh coriander (cilantro) 2 medium tomatoes, diced 1 French shallot, finely chopped 50g (1 2/3oz) pitted green olives, roughly chopped 1/4 cup (60ml/2fl oz) linseed (flaxseed) oil 1 tablespoon lemon juice 100g (3 1/3oz) rocket [...]
Mackerel with Mango Mustard Salsa
Ingredients 1 1/2 tablespoons canola oil 4 mackerel fillets 1 teaspoon mustard seeds 8 curry leaves 1 medium red (Spanish) onion, finely chopped 1 green chilli, finely chopped 2 medium tomatoes, diced 1 medium green capsicum (bell pepper), chopped 1 mango, finely chopped 100g (3 1/3oz) baby English spinach 2 tablespoons toasted desiccated coconut Method [...]