C onte nt s

Page
01 Foreword
02 Coley Goujons
03 Med-Inspired Fish Stew
04 Curry Prawn Pilau
05 Smoked Mackerel Flan
me
06 Cod with Tomatoes and Thy
07 Smoked Mackerel Pate
Cheesy Mash
08 Pan Fried Coley with Quick
e
09 Kedgere
ck with Tomatoes and Feta
10 Olympic Baked Greek Polla
11 Jubilee Fish and Chips
Garlic Prawns
12 Soy- Steamed Haddock with
Sweet Potato Chips
with
jons
Gou
rim
Meg
13 Breaded
14 Posh Fish Finger Sarnie
Ham
15 Scallops wrapped in Serrano
Potatoes
and
s
Bean
n
16 Lemon Sole, Gree
Pie
Fish
ious
17 Scrumpt
n
18 Mussels with Cider and Baco
19 Hake in a Hurry
ly!
20 Fishy tips for a healthy fami

Foreword

Hello!

Welcome to our Fish is the Dish Family Cook Book. Packed full
of
delicious, simple recipes for you to cook for your family, this book
will inspire you into eating seafood more regularly and ensure
you
are getting the recommended two portions of seafood a week.
Its our fellow mums and dads we trust the most when it comes
to cooking. Thats why weve worked with some of the UKs top
parenting bloggers to create dishes that are quick and easy,
and enjoyed by even the fussiest of little eaters.
From good old fashioned fish pie for a mid-week family supper
to fish and chips for a Friday night treat there is something for
everyone.
But we need your help with our quest to get the nation eating more
seafood. Join us at our website fishisthedish.co.uk, on Faceboo
k:
fishisthedish or Twitter @fishisthedish and share your recipes
and
stories about cooking fish for the family.
There are so many varieties of seafood available to try from your
local fishmonger, fish counter, fish van or even by direct mail
ordering. And if you are a bit unsure about what to buy, just ask!
So what are you waiting for . . . try one
of our delicious recipes tonight and we
guarantee youll cook it up again
and again!
Happy cooking!
The Fish is the Dish Team
Karen, Joanna & Heather

Joan na

K a re n

H e at h

er

01

oujonsee
Coley eeG
n
) @mummysk
n
(Mummy's k

In gredie nts
3 1 fillet of cole y
3 2 egg s
3 6 crea m cra cke rs, cru shed
into bread cru mb s
3 Pla in flou r

ysknee.com
www.mumm

How to cook

......................

........................................................

d chunks.
1. Cut the fillet into goujons size
egg in another
2. Put flour into a bowl, whisk the
another bowl.
in
mbs
dcru
brea
the
put
then

flour, egg,
3. Coat the fish goujons in plain
.
mbs
dcru
brea
then

nd 5 minutes or
4. Fry until golden, usually arou
tcorn or peas.
swee
and
h
mas
with
e
serv
and
so
..

.....................

........................................................
Prep Time: 10 minutes
Cooking Time: 5 minutes
Serves: 2

02

View my v
ideo at
www.fishis
thedish.co
.uk

Med-Inspired Fish
Stew
(A Modern Mother)
@AModernMother ww
w.amodernmother.co
m

How to cook

Ingredients

........................................................

..................

1. Heat olive oil in large pan over

medium high heat. Add onion, garlic,
chilli, celery,
and carrots. Saut until soft,
about 10
minutes.

2. Add flour to the mixture, stir

and cook over
medium heat for 4-5 minutes
.
3. Add the tomatoes, water, and
wine. Stir.
Add water if the stew is too thick
.
4. Add fish and cook for 10 min
utes.
Stir to break up cooked fish into
flakes.

5. While fish is cooking, add cape

rs with
juice, parsley, oregano, thym
e, bay leaf,
fresh parsley and capers. Salt
and pepper
to taste.
6. Put into bowls and serve with

crusty bread.

........................................................

Prep Time: 10 minutes

Cooking Time: 25 minutes
Serves: 2

..................

3 2 broken fish fillets

3 6 tbsp olive oil
3 1 large onion, chopped
3 2 large garlic cloves, chopped
3 1 small chilli, finely chopped
3 2 mediu m carrots, chopped
3 3 stalks of celery, chopped
3 2 tbsp of flour
3 1 400g tin of chopped tomatoes
3 400ml of water
3 Splash of white wine
3 1 cube vegetable/chicken stock
3 1 tbsp capers, with juice
3 1 tbsp fresh parsley, chopped
3 1 tbsp dry oregano
3 Sprig of thyme
3 1 bay leaf
3 Salt and pepper
3 Crusty bread to serve
03

Curry
y
a
d
n
u
S
r
e
k
o
o
Slow C
om
Prawn Pilau
.mediocremum.c
cre_mum www
) @medio
(Mediocre Mum

In gredients
3 ki ng pra wn s, 5 or 6
pe r
3 300g of ea sy cook ba pe rso n
sm
3 2 tb sp of ko rm a cu rry at i rice
pa ste
3 1 sm all on ion fin ely
ch opped
3 700m l of chick en sto
ck
3 140g of froze n peas
3 1/2 tsp of dried co ria
nd er

How to cook

.........................

........................................................

e until the water

1. Rinse the basmati rice in a siev
er.
runs clear. Place in slow cook
paste in a frying
2. Dry fry the onion and korma
onions are soft,
the
l
unti
pan for 3-5 minutes
the rice.
scrape into the slow cooker with
r and cook.
cove
,
mix
k
stoc
ken
chic
the
Add
ium heat.
Keep the slow cooker at a med
y to serve add
read
3. 30 minutes before you are
mix well,
r,
ande
cori
and
peas
ns,
praw
the
low.
on
cook
cover and

.........................

........................................................
Prep Time: 5 minutes
Cooking Time: 4 hours
Serves: 4

04

Smoked Mackerel
Flan
(Not Just Any Old Ba
king) @TwitTottee
www.notjustanyoldba
king.blogspot.co.uk

How to cook

.............................................................................
1. Preheat the oven to 180C/160C fan/Gas 4.
Remove the skin from the mackerel fillets,
cut them in half lengthways and flake the
flesh, removing any bones. Scatter the
mackerel and watercress over the base of the
readymade tart shell.
2. Beat together the eggs, milk, cream, mustard
and some salt and pepper.
3. Carefully pour the egg mixture over the
filling, stopping when the liquid reaches the
rim of the case, be careful not to let it
overflow. Top with grated cheese then bake
for 30-40 minutes, or until the filling has set.
4. Remove the tart from the oven. Trim off any
excess pastry around the rim, allow to cool.

Pastry
3 To save time buy a readymade pastry
flan case

Ingredients for filling

3 3 smoked mackerel fillets
3 3 large eggs
3 50ml double crea m
3 100ml milk
3 1 - 2 tsp course wholegrain mustard
3 1 bunch watercress, chopped
3 1 handful grated extra mature cheddar

5. Cut into wedges and serve.

.............................................................................
Prep Time: 10 minutes
Cooking Time: 30-40 minutes
Serves: 4-6

05

atoes
m
o
T
h
t
i
w
d
Co
e
gboys.co.uk
t www.feedin
gk
in
and Thyam
ok
co
@
Firefighter)
s and
(Feeding Boy

How to cook

................................................................................

In gredie nts
3 4 fillets of cod
3 Olive oil
3 1 onion - chopped
3 1 400g tin chopped tom atoes
3 2 tsp light brown soft sug ar
3 4 thy me sprigs, lea ves stri ppe
d
3 1 tbs p soy sau ce

1. Heat 1 tbsp olive oil in a frying pan, add the

onion and soften for 5-8 minutes until lightly
browned. Stir in the tomatoes sugar, thyme
and soy, then bring to the boil. Simmer for
5 minutes.
2. Place cod fillets on top of the sauce, cover and
cook on a gentle heat for 8-10 minutes until the
fish flakes easily.
3. Serve with potatoes and a little butter or crme
frache.

................................................................................
Prep Time: 10 minutes
Cooking Time: 25 minutes
Serves: 4

06

Smoked Mackerel
Pate

(Chef Jacqui) @chef_j

acqueline www.jacqu
elineodonnell.co.uk

How to cook

..................................................................................
1. Remove the skin and flake the smoked mackerel
flesh into a bowl. Break it down with a fork
the more you mix, the smoother the pt,
if you prefer a courser type, go easy with the
fork.

Ingredients
3 2 smoked mackerel fillets
3 4 tbsp creme fraiche

2. Add in crme frache and mix it all up. If your

mackerel wasnt peppered in the first place,
you might like to add some- but it should be salty
enough.
3. Serve it any which way you like; on oatcakes
or toast; as a panini with feta cheese and tomato;
with leaves, red pepper and a can of mixed beans;
or even on a piping hot jacket potato.

..................................................................................
Prep Time: 5 minutes
Cooking Time: None
Serves: 4

07

oley
Pan-Fried CCheesy Mash
.com
with Qudi)c@k
ww.renbehan
RenBehan w
Foo
(Fabulicious

How to cook

....................................

........................................................

In gredie nts
3 2 cole y fillets
3 1 tbs p olive oil or rapese ed oil
3 1 kno b butter (for the fish)
3 2 larg e pot atoes
3 4 tbs p wh ole milk
3 1 kno b of butter (for ma sh)
3 50g chedd ar che ese (grated
)

a pan onto the hob

1. To cook the fish fillets, place
oil and knob of butter
olive
the
add
,
heat
ium
med
at a
s in the pan and for
fillet
y
cole
your
e
until sizzling. Plac
ed, it will be white
cook
n
3 - 4 minutes on each side. Whe
ugh.
thro
all the way
place in the microwave
2. Prick potatoes with a fork and
over your fish, set aside
rn
k/tu
Chec
.
utes
for seven min
once cooked.
owave and cut in half.
3. Take the potatoes out of the micr
, and mash.
toes
pota
Scoop out the middle of the
er to the mash,
4. Add the whole milk and the butt
again for one minute.
ve
owa
mix in the cheese and micr
on top of your mash and
5. Serve your cooked fish fillets
alongside.
serve any vegetables you like

....................................

........................................................
Prep Time: 5 minutes
Cooking Time: 10 minutes
Serves: 2

08

Kedgeree

(Jam and Clotted Crea

m) @jamandcream
www.jamandclottedcr
eam.co.uk

How to cook

.........................................................................
1. Preheat oven 200C/ 400F/Gas 6 and
wrap the haddock and bay leaves in some
foil and place on a baking tray in the oven.
Bake for about 8 minutes (until cooked).
Take out of the oven and flake.
2. Melt the butter in a pan and fry the onion
gently for 5 minutes until soft. Add spices
and cook for a further minute or so.
3. Add the rice and stock and bring to the
boil. Turn down the heat, cover and
simmer for 15 minutes.
4. Add the flaked smoked haddock and
chopped parsley and cook for a few more
minutes to warm through.
5. Serve with the boiled eggs and more
parsley to garnish.

Ing redi ents

3 450g smok ed hadd ock
3 2 bay leave s
3 25g butt er
3 1 onion, chopped
3 2 card a mon pods, light ly crush ed
3 1 /2 tsp tu meric
3 2 tsp curry powd er
3 1 cinn a mon stick
3 350g basm ati rice
3 600ml vegetable stock
3 2 hard boil eggs, quartered
3 C hopped parsley

.........................................................................
Prep Time: 5 minutes
Cooking Time: 30 minutes
Serves: 4

09

ollock
P
k
e
e
r
G
d
e
k
Olympic Baoes and Feta
with Tomat ffer www.mydaddycooks.com
co
ooks) @nick
(My Daddy C

How to cook

.......................

........................................................

Ingredi ents
3 4 skinless pollock fillets
3 2 large (or 3 mediu m)
ripe tomatoe s
3 125g feta cheese
3 1 large lemon
3 A good pinch of mixed dried herbs
like herbs de provence
3 Olive oil
3 Freshly ground pepper

00F/Gas 6
1. Preheat your oven to 200C/4
in half and
2. Deseed the tomatoes by cutting
or sharp knife.
scoop out seeds with a spoon
into small
Chop the remaining tomato flesh
.
side
one
to
put
and
chunks
save the zest.
3. Finely grate the lemon rind and
ly oiled dish,
4. Place the pollock fillets in a light
each.
een
betw
in
e
spac
leaving a good
fillet then
5. Drizzle a little olive oil over each
each fillet.
over
s
atoe
tom
ped
chop
the
spread
of dried
h
pinc
a
add
and
er
Season with pepp
herbs.
the fillets, and add
6. Crumble the feta cheese over
feta then finish
the
to
zest
n
lemo
a sprinkling of
and a final
juice
n
off with a squeeze of lemo
oil.
olive
of
zle
driz

until the fish
7. Bake in the oven for 25 minutes
is soft and a little
is cooked through and the feta
golden.
hed potatoes.
8. Serve immediately with mas

.........................
View my vid
........................................................
eo at
www.fishisth
Prep Time: 5-10 minutes
edish.co.u k
Cooking Time: 25 minutes

10

Serves: 4

Jubilee Fish and C

hips
(My Daddy Cooks) @n
ickcoffer www.myda
ddycooks.com

How to cook

.........................................................................
1. Preheat your oven to 200C/ 400F/ Gas 6
2. Peel the sweet potatoes. Cut them in half
lengthways, then in half again lengthways.
Cut each of these remaining pieces into
three long wedges. Put the wedges into
a bowl, pour a good glug of olive oil over
them and mix the oil and the potatoes
together.
3. Lay the wedges on a baking tray and put
it in the oven.
4. Blitz the stale bread in a food mixer or
blender to make your breadcrumbs. If you
dont have stale bread, toast your slices
before blitzing them up.
5. Cut the fish into portions.

6. Put the flour bowl, the egg bowl and a bowl

with the breadcrumbs in a line. Coat each
fish finger firstly in some flour, dip it in the
egg, and then roll in the breadcrumbs.

7. Once all the fish fingers have been coated

grease your other baking tray with some olive
oil. Place the fish fingers on the tray and spray
or drizzle olive oil over each one.

8. After the wedges have been in the oven for

10 minutes put the fish in too. The wedges and
the fish will be ready after a further 20 minutes
cooking time.
9. Cook the frozen peas for 3 minutes. Drain them,
mash and crush them with a potato masher,
stir in the butter and the mint and season
to taste.

Ingredi ents
3 4 haddock fillets
3 2-3 large eggs, beaten in a bowl
3 A small bowl of plain flour, seasoned
with a little salt and pepper
3 6 slices of stale bread, or half a stale
baguette
3 2 large sweet potatoes
3 200g frozen peas
3 2 tbsp butter
3 A few sprigs of fresh mint,
finely chopped
3 Salt and freshly ground pepper to taste
3 Olive oil

10. Serve immediately.

.........................................................................
Prep Time: 15 minutes
Cooking Time: 30 minutes
Serves: 4

eo at
View my vid
edish.co.uk
th
www.fishis
11

ck,
o
d
d
a
H
d
e
Soy-Steamic Prawns
.com
with Garonlkey) @Jax2000 www.mummyslittlemonkey
ittle M
(Mummys L

How to cook

.........................

........................................................

Ing redi ents

3 4 -6 prawns per perso n
3 2 hadd ock fillet s
3 2 clove s of garlic
3 Splas h of soy sauce
3 Ginge r
3 2 chopped shallots
3 Splas h of olive oil
3 Salt and pepper

of olive oil, two

1. Mix raw prawns with a splash
season with salt
cloves of crushed garlic, and
wrap and place
and pepper. Cover with plastic
e.
inad
mar
to
e
fridg
the
in
them
Sprinkle with soy
2. Wrap the haddock in tin foil.
d shallots, add
sauce, grated ginger and slice
foil package to
the
seal
and
r,
wate
of
sh
a spla
m.
stea
to
s
allow the fillet
F/190C/Gas 5
3. Bake them in the oven at 375
fish is cooked,
the
if
k
chec
(to
utes
for 25 min
the fish has
sure
e
mak
and
open the package
turned white).
shallow fry the
4. When the fish is nearly cooked,
.
pink
s
turn
flesh
r
prawns until thei
the garlic
nkle
spri
5. Plate up haddock fillets, and
top.
the
over
prawns
6. Serve with steamed spinach.

........................

........................................................

12

Prep Time: 10 minutes

Cooking Time: 25 minutes
Serves: 2

Breaded Megrim G
with Sweet Potatooujons
Chips

(Mum is last) @mum

islast www.mumisla
st.blogspot.co.uk

How to cook

.............................................................................................
Preheat the oven to 200C/400F/Gas 6
1. Cut the fish into long thin strips. Season the flour and
dust the fish strips with the seasoned flour before
dipping in the egg and finally coating in breadcrumbs.
Place the coated goujons, on a sheet of greaseproof
paper until needed.
2. To make the sweet potato chips, cut the sweet potatoes
in half lengthways and then cut each half into strips.
3. Place the cut potato chips into a bowl, drizzle with the
olive oil and season.
4. Transfer to a baking sheet and place in the oven to roast
for 15 minutes.

Ingredi ents
3 4 megrim or plaice fillets
3 4 tbsp of plain flour
3 Salt and fresh ground
black pepper
3 2 large eggs, beaten
3 125g of fresh white breadcru mbs
3 2 sweet potatoes
3 3 tbsp of olive oil
3 1 tbsp of balsa mic vinegar
3 Tarta r sauce to serve

5. Remove from the oven and drizzle over the balsamic

vinegar. Return to the oven and cook for a further 5-10
minutes or until golden and cooked through.
6. Bake the fish goujons for 10 minutes or until browned.
7. Serve the goujons with the sweet potato chips and
tartar sauce.

.............................................................................................
Prep time: 10 minutes
Cooking time: 25 minutes
Serves: 4

13

Sarnie com
r
e
g
n
i
F
h
s
i
mmy.
Posh F
ww.thirtymu
w
y
m
m
u
m
my) @thirty
(Thirty Mum

Ingredients
3 2 fillets of white fish
3 250g breadcru mbs
3 80g finely grated parmesan cheese
3 300g fresh parsley
3 1 tsp smoked or sweet paprika
3 2 pinches salt
3 2 pinches pepper
3 200g plain flour
3 2 large eggs
3 100ml oil if you are shallow-frying
3 1 lemon to garnish

How to cook

..........................

........................................................

a bowl with the

1. Chop the parsley and put it in
and paprika.
esan
parm
ed
grat
,
mbs
breadcru
2. Season and mix thoroughly.
l.
3. Whisk the egg in another bow
l.
bow
4. Sieve the flour into a third

r sized chunks.
5. Cut the fish into your fish finge
dip in the egg
6. Coat each finger in the flour and
mb mix.
dcru
brea
the
in
ing
coat
re
befo

at 200C/ 400F/
7. Oven-bake on a non-stick tray
golden brown.
Gas 6 for 7-10 minutes until
wholemeal bread
8. Serve in either some buttered
hup.
ketc
ato
tom
or a hot dog bun with

..........................

........................................................
Prep time: 20 minutes
Cooking time: 10 minutes
Serves: 5

14

Scallops wrapped
with Serrano Ham

(Belfast Mummy) @b
elfast_mummy www.
belfastmummy.co.uk

How to cook

........................................................

.....................

1. Take each individual scallop

and wrap a slice
of ham around it. Secure the
scallop and ham
together with a cocktail stick
.

2. Heat a little olive oil in a nonstick pan over

a medium heat and lightly fry
for 2 minutes
before taking the pan off the
heat to allow the
scallops to rest for a minute.

3. Return the pan to the heat and

then turn the
scallops over on the other side
for a further
two minutes.

4. Remove the scallops and ham

rolls from the
pan when the ham is crispy all
the way round.
5. Serve with fresh green salad
leaves and
tomato. Finish with some shav
ings of
parmesan and remove the cock
tail sticks.

Ingredi ents
3 4 king scallops per person
3 10 slices of proscuitt o
or serrano ha m (or 1 slice per
scallop)
3 1 tbsp of olive oil
3 3 tomatoe s
3 1 bag of green salad
3 20g of parmesa n

........................................................

Prep Time: 5 minutes

Cooking Time: 5 minutes
Serves: 4

.................

15

ans
e
B
n
e
e
r
G
,
e
Lemon Soole
ot.co.uk
s
t
a
cblonde.blogsp
t
ti
o
an
tl
P
sa
n
d
ra
.t
w
an
elaina25 ww
c Blonde) @M
(Transatlanti

How to cook
Ing redi ents
3 2 lemo n sole fillet s
3 H andf ul of chopped
a lmon ds
3 100g of gree n bean s
3 F lour (for dust ing)
3 80g of butt er
3 350g of new potatoes

............................................................................................

1. Cook the green beans. Toast whole almonds under the

grill, until they begin to darken. Cut the beans in half
and chop the almonds.
2. Dust the fillets with flour, then shallow fry in a medium
hot frying pan until golden brown.

3. Boil new potatoes for approx. 15 minutes or until soft.

4. Remove the fish when cooked and wrap in tin foil to
keep warm.
5. Brown the butter in a pan and add the green beans and
almonds.
6. Serve the fish with green beans, butter and almonds
on top and serve with boiled new potatoes on the side.

............................................................................................
Prep time: 10-15 minutes
Cooking time: 15-20 minutes
Serves: 2

16

Scrumptious Fish P
ie
(Off the Ea
ten Track) @BakersB
unny
www.offtheeatentrack
.wordpress.com

How to cook

........................................................................

..................

1. Boil the potatoes and mash with a large

knob of butter
and some milk or cream.
2. Cut the fish into large pieces and place
into an
ovenproof dish.
3. Melt the butter in a pan, stir in the flour
and cook
for 1-2 minutes.
4. Remove from heat and gradually add the
milk, stir
until smooth. Return to the heat and keep
stirring
while it comes to the boil.
5. Simmer gently for 8-10 minutes, giving
a stir every
minute or so.
6. Add the parsley (and some grated lemon
rind if you
fancy) and season with salt and black peppe
r.
7. Pour the sauce over the fish and top with
the mashed
potato and, if you like, sprinkle with some
grated
cheddar cheese or parmesan.
8. Bake in a pre-heated oven 200 C/ 400F
/ Gas 6 for
30 minutes.

Ingredi ents
3 2 fillets of haddock
3 2 fillets of smoked haddock
3 2 fillets of salmon
3 30g butter
3 30g plain flour
3 1 pint of milk
3 1 kg of mashed potato
3 Parsle y
3 Sprinkle of parmesa n
3 Petite pois (optional)
For a luxury version replace
smoked haddock with roughly
chopped smoked salmon,
prawns and a few scallops.

9. Serve with petit pois or a crisp, green salad

.

........................................................................

Prep time: 5 minutes

Cooking time: 45 minutes
Serves: 5

.................

17

acon
B
d
n
a
r
e
d
i
ith C .rossboyce.co.uk
Mussels w_A
ppetite www
@Happy
(Ross Boyce)

In gredie nts
3 M uss els (cleaned)
10-12 per person
3 1 onion
3 4 rash ers of sm oked
bacon
3 1 gla ss of craft cid er
(ca n be rep laced wit h
app le juice)
3 1 tbs p of cre me fraiche
3 Chives
3 3 sprigs of thy me

How to cook

...................................................................................................
1. Dice the onion and bacon and saut till soft in the bottom
of a big deep pan, add a glass of cider and a few sprigs of
thyme and heat the liquor.
2. Add the mussels, place a lid on the pan and turn the heat
up, steam the mussels for about 5 minutes.
3. When the mussels have opened, remove to a warm serving
dish and pop in a warm oven, remove the thyme sprigs,
boil the liquor and reduce to concentrate the flavour,
add a big spoon of crme frache, season and stir in.
4. Pour the liquor over the cooked mussels, top with chopped
chives and serve with crusty bread or skinny fries.

..................................................................................................
Prep time: 15
Cooking time: 15
Serves: 2

18

View my vid
eo at
www.fishisth
edish.co.uk

Hake in a Hurry

(Lavender and Lovage

) @KarenBurnsBooth
www.lavenderandlov
age.com

How to cook

..................................................................................
1. Pre-heat oven to 180C/375F/Gas 5. Wash and
dry the hake fillets.
2. Pour a little oil into a large baking tray; then
place the hake fillets in the tray and gently turn
over and around in the oil to cover. Sprinkle the
breadcrumbs over the top, and then turn the
fish fillets over and sprinkle more breadcrumbs
over the other side.
3. Season the breaded fillets with salt and pepper
and bake in a pre-heated oven for 15 to 20
minutes, or until the crumbs are golden and
crispy.

Ingredients
3 4 hake fillets, boned and skinned
3 Vegetable oil, such as rapeseed oil
3 Breadcru mbs, to coat
3 Salt and pepper to season
3 Seasonal veg and lemon
to accompany
3 Spoonful of tartar sauce per person

4. Serve immediately with lemon wedges, tartar

sauce and seasonal vegetables and potatoes.

..................................................................................
Prep time: 10 minutes
Cooking time: 15 minutes
Serves: 4

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19

For more h
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thedish.co
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F is hy ti ps
fo r a health y fa m ily!

1. Omega-3: the alpha oil

d in many different kinds
Marine Omega-3 fatty acid is foun
of good fats that are not
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of seafood. It comes
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Omega-3 has
as better mental health.
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s in fish oil
2. EPA and DHA: the magic acid
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is now considered by some lead
EPA is an essential nutrient and
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nutr
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the single mos
UK doctors and professors to be
for nerve stimulation.
in the functioning of the brain and
heart and joints, but is also
your
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Omega-3
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3. Protein
protein and contains a certain
Seafood is an excellent source of
the species eaten.
on
g
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amount of good fat,
ide nourishment for your
Protein-rich fish and shellfish prov
and flu. Eat seafood to help
s
cold
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help
muscles and
ward off the sniffles!

4. Vitamins and minerals

fat-soluble vitamins A and D,
Oil-rich fish is a great source of
ent in children and for lifelong
lopm
deve
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which are impo
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prod
fish
and
growth! Oysters, prawns
also a good source
are
on,
bones, e.g. tinned sardines or salm
of calcium!

5. Essential nutrients
, which helps keep your muscles
Shellfish is a rich source of zinc
em and contributes to
healthy, boosts the immune syst
too.
th,
reproductive heal

6. Low fat
umers are interested in foods
With obesity on the rise, more cons
seems to control appetite,
that support weight loss. Protein
as a low fat, high-protein food
ood,
Seaf
full.
feel
helping people to
rly if the fish is grilled,
icula
is ideal for this type of diet, part
hed!
baked or poac

Fish is the Dish is a project by Seafish

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Logie Green Road
Edinburgh EH7 4HS

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