( recipe )
THERE’S BEEN A flurry of activity in the news recently, and itÕ s involved some of BritainÕ s best loved chefs. EveryoneÕs encouraging us to stay away from the over-fished stalwarts of the fish counter Ð the tuna, the cod Ð and to give some of our hardier, more readily available local species a try. Fresh mackerel, with its sparkling silver belly and iridescent blue-grey stripes, is an eye-catching beast, and more than just good-looking Ð packed with flavour, and those all important Omega 3 oils, it has fantastically moist, rich flesh that lends itself perfectly to punchy aromatic flavours, such as lemongrass and ginger. Salmon, however, is often an easier
Ô sellÕ to fussy eaters. This recipe is cheap, quick to make, and suitable for all the family Ð and works with pretty much any sort of fish. WhatÕs not to love?
SALMON EN PAPILLOTE
Delicious parcels of fish and summer vegetables gently steamed with white wine, herbs and capers.
(Experiment with your familyÕs favourite ingredients!) INGREDIENTS
4 salmon steaks, or other fillets of fish, approx. 175gm each 100gm cherry tomatoes
100gm mange tout or green beans
1 bulb of fennel, sliced as thinly as possible 1 lemon, thinly sliced
8 sprigs of tarragon, parsley or dill 1 tbsp capers, chopped 4tbsp white wine 2tbsp olive oil
salt and black pepper to taste 4 sheets of baking paper
METHOD Pre-heat the oven to 170C. Cut your baking paper into four large heart shapes. Finely slice the fennel and cherry tomatoes, arrange on one half of each of
the hearts with the mange tout or green beans, then place a salmon steak on the top of each pile. Top each piece of salmon with a couple of lemon slices, a squeeze of lemon, a drizzle of olive oil, then divide the chopped capers and the herbs between the parcels. Add salt and pepper to taste.
Crimp the edges of the heart together, starting at the top of the heart until almost completely sealing in the salmon; the bottom of the heart will create a natural funnel that you can pour the wine into. Seal tightly and place on a baking tray and bake in the oven for 15 minutes.
Serve immediately in their paper cases with a new potato salad and a crisp
summer salad. Children will enjoy opening up their own parcels to find out whatÕs inside!
BABY BITES can be contacted on 0117 9512000 and
www.babybites.co.uk Buying fish
When choosing fish to buy, look for the following signs that it’s nice and fresh:
• Flesh is firm
• Clear, shiny eyes • Bright red gills
Also, follow your nose: fresh fish doesn’t smell, but oily fish deteriorates. Remember, any
good fishmonger will be happy to prepare your fish for you if it’s not already filleted.
The mackerel season, for instance, lasts from the autumn
to mid summer, but the fish are at their very best during April, May and June.
Nutrition
According to studies, and Food Standards Agency recommendations, it’s important kids eat two portions of fish a week. At least one should be
an ‘oily’ fish, such as salmon or mackerel, an excellent source of Omega 3 essential fatty acids (EFAs).
EFAs can’t be manufactured
in our bodies, so they need to be consumed as part of a balanced diet. EFAs are used by the body for brain function and cell repair, which in turn helps to maintain – all good stuff, this – healthy reproductive, nervous and cardiovascular systems. Other oily fish you could try are:
Sardines, herring.
Fresh, frozen, canned fish and even fish fingers and fishcakes
can all count towards your child’s weekly servings of fish.
35
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100