IN SEASON
So are you guilty of sticking to the top 5?
They are haddock, prawns, tuna, salmon and cod, but (excuse the pun), there are plenty more fi sh in the sea. We have enlisted the help of
www.fi shisthedish.co.uk to come up with a few alternative species to try…
SWITCH PRAWNS FOR BROWN CRAB
Native to the UK, crab is best enjoyed from April to September and has a delicious sweet fl avour compared to many other types of seafood. If you’re looking for a good source of omega-3 from shellfi sh then crab is the one to choose – it contains 3 times as much as omega-3 as a coldwater prawn.
GIVE COD A BREAK, TRY COLEY
Another more sustainable species, coley is a member of the cod family, making it a great alternative for your fi sh and chips. Coley can often be bought frozen too, which retains the freshness and nutrition of the fi sh.
REPLACE MACKEREL WITH HERRING
Herring is the number one species in terms of omega-3 levels (2,817mg per 140g portion - the recommended weekly requirement of omega-3 is 3,150mg), this is the seafood superfood you want in your weekly diet. It’s often overlooked for mackerel but herring is a great alternative – especially the tinned variety.
SWAP HADDOCK FOR…HAKE
Billed as one of the most sustainable stocks fi shed around the UK, hake is a delicious fi rm white fi sh that is currently underrated. In fact, a lot of the hake caught in our waters is currently exported to Spain, where they are big fans of the fl eshy fi sh.
MOVE OVER MUSSELS, GIVE OYSTERS A GO
Oysters love the cold winter water around the UK and really aren’t as expensive as you might think. Commonly served with lemon or pepper, they can also be steamed open like mussels, then grilled or baked, or you can coat them in batter and cook them like a tempura. The aphrodisiac qualities are not a myth either – oysters are the highest source of zinc of any food source, which is vital to reproductive health. Want to fi nd more alternative species to try? Visit www.
fi
shisthedish.co.uk to compare and learn about what’s available here in the UK.
10 | THE WEST COUNTRY FOODLOVER HAKE IN A HURRY
Prep time: 10-12 minutes Cooking time: 16-20 minutes
Serves: 4
❤ 4 hake fi llets, de-boned and skinned
❤ Vegetable oil, such as rapeseed oil
❤ Breadcrumbs, to coat ❤ Salt and pepper, to season ❤ Seasonal veg and lemon to ac- company
❤ Spoonful of tartar sauce per person
1 Pre-heat oven to 180C/375F/Gas 5. Wash and dry the hake fi llets.
2 Pour a little oil into a large baking tray; then place the hake fi llets in the tray and gently turn over and around the oil to cover. Sprinkle the breadcrumbs over the top and then turn the fi sh fi llets over and sprinkle more breadcrumbs over the other side.
3 Season the breaded fi llets with salt and pepper and bake in a pre- heated oven for 15 to 20 minutes, or until the crumbs are golden and crispy.
4 Serve immediately with lemon wedges, tartar sauce and seasonal vegetables and potatoes.
CRAB OMELETTE
Prep time: 2 minutes Cooking time: 5 minutes
Serves: 1
❤ 170g can crab meat in brine, drained
❤ 3 eggs, beaten ❤ 2 tsp sunfl ower oil ❤ 30g sundried tomatoes, chopped ❤ 1 red chilli, fi nely sliced (optional)
❤ Chopped fresh herbs, to garnish
1 Season the eggs with salt and freshly ground black pepper.
2 Heat the oil in an omelette pan or non-stick frying pan. Pour in the eggs and cook for a few seconds, until the bottom of the omelette is lightly set. Push the set parts of the omelette into the uncooked centre of the omelette. Continue like this until the egg has just set but the omelette is still soft in the centre.
3 Remove the pan from the heat, top with the crab meat, sundried tomatoes and chillies (if using).
4 Place under a pre-heated grill un- til the omelette is fully cooked and serve garnished with the herbs.
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