Oily Fish

When was the last time you had oily fish?

Apart from being a good source of protein, Oily Fish is rich in the Omega 3 essential polyunsaturated fatty acid.

Our bodies cannot synthesize Omega 3 fatty acids, they must be ingested. Omega 3 has been proven to play an important role in the reduction of blood clotting and triglycerides. It is also belived to be beneficial for heart rhythm disturbances (Source BHF). Oily fish is, therefore renowned for being good for the heart, but what often gets overlooked, is the fact that it is also important for supporting healthy skin and bones due to its high content of the vitamins A and D. (FSA)

The facts
- Every 2 minutes someone in the UK has a heart attack. (Source BHF)
- Over 2.7 million people are living with coronary heart disease (CHD) (Source BHF)
- There is evidence to suggest that people who have CHD should eat 2 or 3 portions of oily fish a week to reduce their chance of dying from another heart attack. (Source BHF)
- Aim to eat fish twice a week with one portion being oily.

Oily Fish are:

Salmon, Trout, Mackerel, Herring, Sardines, Pilchards, Kippers, Tuna, Anchovies & Sprats

For full nutritional information and further technical information on all British Seafood products please telephone our Technical Division on 01527 830767

Whole Cornish Sardines, Nicoise Salad, a taste of the summer!

Ingredients - Serves 1

3 x Headed & Gutted Cornish Sardines
1 – 2 x Head Little Gem Lettuce
4 x Baby New Potatoes
8 x Pitted Black Olives
6 x Baby Plum Tomatoes
20g Fine Green Beans
1 x Soft Boiled Egg
6 x Anchovy Fillets
2 x Lemon (Juice & Zest)
Olive Oil, Sea Salt & Cracked Black Pepper

Method

To prepare the Sardines, place on a baking sheet & lightly season with sea salt & cracked pepper, olive oil, juice & zest of one lemon.

For the Nicoise Salad, pre cook the baby new potatoes, leave to cool then cut in half, pre cook the fine green beans, then leave to cool, soft boil the egg for approximately 4-5 minutes or to desired taste. Cut baby plum tomatoes in half, prep, wash & drain the little gems & leave as whole hearts or tear into smaller pieces if preferred.

Place the sardines in pre heated oven at 180 degrees, for approximately 5-6 minutes, turn occasionally & baste the sardines with cooking juices on turning.

To assemble the dish, lightly mix the little gems, baby new potatoes, fine green beans, baby plum tomatoes, pitted black olives, anchovy fillets & soft boiled egg together in a bowl, lightly season with, olive oil, sea salt, cracked pepper, juice & zest of lemon.

Place the dressed salad in plate or bowl of your choice & arrange the sardines on top in a criss cross pattern, add any additional cooking juices to dish.

Succulent Cornish Sardines with the citrus tang of lemons served in a classic Salad Nicoise - true British classic