Fish & Chips & Omega 3s

Image: Joyous Health

Image: Joyous Health

Valentine’s Day has passed, but heart health month continues! 

I’ll explore this more in a future article, but did you know that certain fats are good for your heart? In particular, Omega 3 fatty acids have amazing anti-inflammatory properties. 

Omega 3s are an essential part of our diet because our body can’t make them – we actually have to eat them to enjoy their heart and brain-boosting benefits. One of the best ways to consume them is by eating  fish, though not all fish are created equal. Cold water fatty fish like salmon, mackerel, sablefish and white fish have some of the highest counts of Omega 3s, whereas others like Cod and canned tuna contain only very small amounts. 

Knowing this, you can see why ordering deep-fried fish & chips next time you’re at the pub still can’t really be considered healthy. Luckily, Joy at Joyous Health has an awesome alternative – healthy fish & chips! This vintage Joyous Health recipe from 2011 does not disappoint – choose your fish wisely and dig in! 

 

Healthy Fish & Chips

 
Ingredients:
  • 1/2 cup quinoa
  • 1 cup water
  • 2 tbsp organic tamari sauce (wheat-free)
  • 2 filets of white fish or salmon
  • 1 egg
  • 1/4 cup spelt or brown rice flour
  • 2-3 tbsp organic coconut oil

 

Directions: 

Bring one cup of water to a boil with quinoa. Reduce to a simmer (low-temp) and cook with a lid for 12 to 15 minutes (or until the quinoa is done). Add tamari and set aside.

Whisk egg in a bowl and dip fish filets in the egg. Sprinkle fish lightly in flour (this will help the quinoa stick). Then coat the fish with the quinoa. 

Heat pan to medium and melt the coconut oil. Place the quinoa-covered filets into the pan and sear each side for five to seven minutes. If the pan is hot enough, the quinoa will stick to the filet. It will form a crunchy layer.

If you want to make sweet potato fries and curry yogurt dip, prepare them approximately one hour before the fish so they are finished around the same time and you can enjoy them together.

Serves 2.

On February 17, 2015, posted in: Blog , Cardiovascular Disease , Gluten free , Nutrition , Recipes

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