Something fishy!

By The Whole Food Dietitian, Caryn

Today I bring you my top 5 fishy ideas to help you with some future menu planning. 

Fish is such a great source of both protein and healthy fat, in particular the anti-inflammatory essential omega 3 fat. We should really try and eat it 2-3 times per week at the very least. So whichever hemisphere you live in, it’s not a bad time to start planning for some fishy summer / winter meals. Here we go:

  • Fish Pie 
    You can use smoked or unsmoked fish for this one. I often use a fish that I don’t love the taste of on its own, for example the New Zealand Kahawhai, which we happened to catch a few of this weekend. My top two low carb tips for this meal are:
    – Use more milk, and even some cream with your onions and parsley to thicken your white sauce rather than using flour.
    – Use cauliflower (if the price is right) along with or instead of potato for the “mashed” potato topping.
    For the top of the topping, a combination of mozzarella and parmesan cheese is my favourite.
  • Fish Broth
    Should you be lucky enough to have fish heads and off-cuts, make a nutrient-rich bone broth from the fish bits you usually throw away. Keep it in your freezer in little ice-cubes or other small containers, and defrost to use in dishes like seafood curry and chowder, which brings me onto number 3…
  • Seafood Chowder
    For those colder nights, seafood chowder is the perfect dish to keep you snug! Whip up some low carb bread or rolls to soak up that creamy sauce. Any cuts of fish will be good to add to the other seafood in this one.
  • Fish Bites
    Use these as nibbles to impress when friends come around. Instead of using flour for coating, use almond meal for that nutty edge. Chop the fish pieces into small bite-sized pieces and once coated, fry them in butter until they’re done. Serve with a nice mayonnaise and caper dressing to really impress.
  • Good ‘ol Fish and Chips
    For a quick and easy main meal, use any fish fillets of your choice, and serve with vietslaw (either pre-packaged or whip up your own), and some parsnip chips, which you just need to slice finely, coat with olive oil, salt and pepper and roast in the oven for a good 20 minutes. Delicious.

That’s it, my top 5 (and I haven’t even given you my favourite fish curry recipe – that’ll have to wait until next time), but in the meantime make sure to include some fishy meals into your menu planning for the next few weeks.

Join the discussion One Comment

  • Arthur H Hazeldine says:

    I was ten when the second World War finished.
    My lunch was a brown bread sandwich with mutton fat and another with black current jam followed by an enamel mug of cocoa.
    Just about everything was rationed and we were always hungry.
    We did it for Britain, wasn’t it nice how they showed how grateful they are?

Leave a Reply