Oily fish makes good brain food, so use our family-friendly recipes to add more to your diet.
recipes SOPHIE GODWIN photographs SAM STOWELL
Most of us want to get more fish into our diet, and with good reason – it’s rich in the omega-3 fatty acids, EPA and DHA. Interestingly, it’s when we are very young that oily fish may be most beneficial for our brains. That’s because it aids the development and function of a child’s brain and nervous system, and has been linked to helping behavioural problems, improving memory and sharpening concentration.
We can’t produce these fats in our own bodies, which makes them invaluable in our diet, especially for the young – so teaching them to learn to love fish can only be a good thing. Salmon, mackerel, fresh tuna, trout, sardines and herring are great sources of omega-3 fats, and should be eaten once a week if possible. Serve these family-friendly fish recipes and everyone will benefit.
Kerry Torrens, nutritional therapist
Salmon egg-fried rice
Let your kids choose how much heat they like – serve hot sauce on the table alongside, rather than adding chilli to the rice itself.
thumb-sized piece ginger, grated
1-2 garlic cloves, grated
2 tbsp low-salt soy sauce
1/2 tbsp rice wine or sherry vinegar
2 tbsp vegetable oil
1 large carrot, chopped into chunks
175g pack baby corn & mangetout or sugar snap peas, chopped
2 skinless salmon fillets
250g pouch brown basmati rice
hot sauce, to serve
1 Mix the ginger, garlic, soy and vinegar, and set aside. Heat a large pan or wok and add 1 tbsp oil, the vegetables and salmon. Fry the salmon for 2 mins each side until it begins to turn opaque. Tip in the rice and stir, flaking the fish into large pieces, then move everything to the side of the pan.
2 Add the remaining oil to the pan, crack in the eggs and stir to roughly scramble them. Once cooked, stir through the rice and pour over the soy marinade. Season and leave to bubble away for a few mins more, so that all the rice is coated in the sauce. Serve in bowls with hot sauce for drizzling.
GOOD TO KNOW omega-3 • 1 of 5-a-day •
PER SERVING (3) 432 kcals • fat 23g • saturates 4g • carbs 24g • sugars 4g • fibre 3g • protein 30g • salt 1.7g