Tag Archives: Fish

Mini Fish Pie Fillets

Good for a light tea or as nibbles at a buffet, these dairy-free fish pie fillets are fun to make and super healthy!

Serves 1

INGREDIENTS:

  • White fish fillet
  • 50g prawns
  • 1 small potato, halved and sliced
  • 1tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Put potato in microwave and put on full heat for 5-6minutes.
  3. Take out and put white fish in microwave for 3minutes.
  4. Put fillet on baking tray, top with prawns and potato.
  5. Cover in olive oil and season.
  6. Put in oven for 10-15minutes.
  7. Serve with green vegetables.
  8. Enjoy!

NUTRITION:

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Fish – low in fat and calories, and high in protein, this base provides a tasty alternative to higher calorie meat pies – swap for salmon if wanting something higher in calories and to provide you with omega-3 fatty acids.

Prawns – also low in fat and calories, they are a good source of magnesium for skeletal development and muscle contraction; zinc for enzyme and immune function; and selenium for thyroid and immune function.

Potatoes – a starchy, low-fat base they will provide you with energy for the rest of the day.

Homemade Fish and Chips (with Avocado Dip!)

RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.

INGREDIENTS

  • 240g white fish, cut into ‘fingers’.
  • 55g breadcrumbs
  • 1 bunch of fresh parsley
  • 1 bunch of fresh coriander
  • 1 egg
  • 20g flour
  • zest of 1 lemon
  • 1 large avocado
  • Juice of 1 lime
  • 100g greek yoghurt
  • 1 tbsp olive oil
  • 2 sweet potatoes, chopped into wedges
  • 1 tbsp dried rosemary
  • 120g frozen peas

METHOD

  1. Preheat the oven to 8/230
  2. Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
  3. Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
  4. Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
  5. Heat a little oil in a frying pan, and leave at a medium heat.
  6. Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
  7. Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
  8. Serve up and enjoy!

NUTRITION

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Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.

Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.

Sweet potato –¬†one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.

Peas –¬†providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.