Skip to main content

Healing with Wholefoods, Nutritioanl Therapy

decorationFish Recipes
‹‹Back to Recipes' List


Skin Healing Rainbow Dish

printer friendly version


Salmon steak

It is packed full of Omega oils, Vitamin E, Zinc, Chlorophyll, Beta-carotene and liver supportive nutrients - a delicious way to perfect your skin tone ...



Ingredients:

  • 4 fillets of Wild Alaskan Pink Salmon, seasoned
  • 150ml organic natural or Soy yoghurt
  • 1 clove of garlic, crushed
  • 1 tsp dill
  • 1 tbsp Extra Virgin Olive oil
  • Himalayan Pink salt & freshly cracked black pepper
  • Wedges of 2 carrots and 2 beetroot
  • Small head of broccoli
  • Small bunch of asparagus
  • Few florettes of broccoli and cauliflower
  • 1 cup of brown basmati rice
  • 4 tbsp pumpkin seeds, lightly toasted
  • 1 avocado sliced, drizzled with fresh lemon juice

You will need a few layers of steaming pots for this healing dish.

Cook the rice in 2 cups of lightly seasoned water, simmer on gentle heat with the lid on till all the liquid is absorbed.

In the mean time, mix yoghurt with garlic, olive oil, dill, salt and pepper and set aside.

Start steaming the root vegetables first, and after 15 minutes add the rest of the vegetables. Place the steaming pot with the fish fillets in on the bottom to prevent its juices infusing the vegetables.

Serve the fish with a generous dollop of the herb yoghurt and avocado slices on top, and the rainbow coloured vegetables laid around it. Mix pumpkin seeds with the rice and serve.

You may be interested in reading Skin Health - Beautiy from Within.


Child-proof Fish Cakes

printer friendly version

Try with cod or haddock at first - just to be sure…

Ingredients

  • 2 wild salmon chunks
  • 1 large slice of cod
  • 1 egg
  • 1 large red onion, finely chopped
  • 1 garlic, crushed
  • juice of 1 lemon
  • 2 tbsp mayonnaise
  • 4 tsp Dijon mustard
  • 2 tsp honey
  • Handful of fresh coriander or parsley, chopped
  • Salt, pepper & garlic powder
  • Wholegrain breadcrumbs to coat
  • Olive or Coconut oil to fry

Season salmon with salt, pepper and garlic powder, steam for 5 minutes, then allow to cool. Sauté onion in a little oil till soft. Flake the fish into a mixing bowl, add all the ingredients, season and mix well. Shape the mixture into small patties, coat with the breadcrumbs and fry on a little oil or a in non-stick pan till golden and crisp, turning the patties often to ensure it cooks through evenly. Serve with brown basmati rice and a colourful salad with honey mustard dressing.

You may be interested in reading Back to School to learn more about the importance of providing plenty of Omega 3 oils in your child's diet.


Simple Tuna Steaks with avocado and Mexican salsa

printer friendly version

The tasty way to lose weight…

Ingredients

  • 2 fresh tuna steakes
  • Little olive oil, Salt, pepper, garlic granules to rub the fish with
  • 1 avocado, deseeded and thickly sliced
  • 4 tomatoes, chopped to small dices
  • 1 small red onion
  • 1 green chili pepper deseeded and chopped into small dices – ¼ green pepper
  • Bunch of coriander green, chopped
  • 1 clove of garlic, crushed
  • Little salt (Herbamare or pink Himalayan is best)
  • 2 large handful of dark salad leaves
  • 2 tbsp Olive oil and juice of half a lemon for dressing
  • Organic Greek yoghurt to serve

Mix chopped tomatoes, onions, chili pepper, coriander green and garlic. Add a little salt and a squeeze of lemon juice – that’s your salsa ready. Cover and keep it refrigerated till you get the rest of the dinner ready. Rub oil on the tuna, sprinkle with salt, freshly grated pepper and garlic granules and set aside. Drizzle salad leaves with olive oil and lemon juice, mix well, arrange it on one side of plates. Arrange the avocado slices on top. Heat a heavy based stainless steel frying pan – no oil added. When hot, carefully lay the tuna slices and press down slightly. Fry for 2 minutes, then using a metal spatula turn them over and fry them on the other side for 2 minutes. Lay them on the other side of the plates, cover them with a generous serving of the salsa and serve with a dollop of organic Greek yoghurt. Cooked Quinoa is a wonderful garnish for this dish.

You may be interested in reading Weight Loss.


Anti-histamine Lunch:
Tuna-pineapple salad with nettle lemonade

printer friendly version

What hayfever ...?

Ingredients

  • 2 large handful of green salad leaves (rocket, baby spinach, beet leaves)
  • Tinned tuna in olive oil (Pan do Mar)
  • Handful of shredded red cabbage
  • ¼ red onion, finely sliced and slightly salted
  • 1 slice of pineapple (with its hard core), cubed
  • Handful of fresh parsley, chopped
  • 1 red chilli, deseeded & finely chopped (optional)
  • squeeze of lemon juice
  • 1 tbsp ground seeds (flax, sunflower, pumpkin seeds)

Mix all ingredients and serve with wholegrain rye crackers.


Nettle Lemonade

printer friendly version


For the nettle lemonade, make 2 pints of nettle tea infusing 3 tea bags (or 3 tsp loose dried nettle) for 20 minutes, cool it, and then mix in the juice of ½ a lemon. A drop of Agave syrup may be added for sweetness. Serve with ice cubes.

You may be interested in reading Hay Fever to find out more about how your diet may help alleviate symptoms.


Spot fighter Zinc-bomb

printer friendly version

A facial never tasted so good ...

Ingredients

  • 200g smoked salmon, cut into strips
  • 1 red onion, chopped
  • 3 cloves of garlic, crushed
  • 1 tin of chickpeas, thoroughly rinsed
  • 4 large handful of baby spinach, rinsed
  • 150ml soy / oat cream
  • 1 tbsp olive oil
  • Himalayan Pink Salt & Pepper
  • Small bunch of fresh parsley, chopped
  • 150g pecan nuts
  • 4 tbsp pumpkin oil
  • 500g Wholegrain spelt Fussili pasta
  • 4 large handful of mixed salad leaves and cherry tomatoes for side dish (olive oil and fresh lemon juice to be used as dressing)

Cook pasta as instructed on the package. In the meantime, sauté the onion on the olive oil with the lid on, till soft. Add half the garlic and fry for a minute, then add smoked salmon and cook through. Add chickpeas to the mixture, season to taste and warm through. Pour in the cream, add the spinach and simmer gently under the lid until spinach is withered but still bright green. Turn the heat off, add the rest of the garlic and the chopped parsley. Strain the pasta and add it to the sauce, mixing it well. Divide the meal into 4 dishes, scatter the pecan nuts over and drizzle with pumpkin seed oil. Serve with the side salad.

You may be interested in reading Spots to find out more about acne and how your diet can make it better or worse.


Sardine Pâté

printer friendly version

Sardines are a great source of Calcium, Omega 3 and Vitamin D - all very important for both baby and mum. This yummy pâté will make it easier to eat them.

Ingredients:

  • 2 hardboiled eggs (go for organic)
  • 1 tin of sardines (Pan do Mar is the tastiest brand)
  • 2-3 tablespoons organic natural yoghurt
  • 2 tablespoons chopped spring onion or chives
  • splash of soya sauce
  • little squeeze of fresh lemon juice
  • Hint of freshly ground black pepper

Purée the eggs, fish, yoghurt and pepper with a hand held blender or food processor before socialising it with the chopped spring onions / chives. Make it as chunky or smooth as you wish. A splash of soya sauce or tamari (a wheat-free soya sauce) makes an exquisite seasoning; add lemon juice for extra freshness.

Serve with Ryvita and a Rainbow salad including all the colours you can imagine!

You may be interested in reading Breast Feeding.