diet

6 Really Simple And Very Delicious Ways To Include Fish In Your Diet

If you’re trying to make sure you and your family are eating a healthier diet, one of the best things you can do is include more fish on the menu. Fish has quite a few properties that have an extremely positive impact on health in general. In the words of registered dietitian and TV presenter Lucy Jones, “eating more fish isn’t just about getting enough omega 3 fatty acids – it can also boost the amount of all-important protein in our diets, which can help to maintain strong bones and muscles – as well as reduce our intake of saturated fat (when compared to red meat).”

But how do you make your kids eat fish when they don’t really like it? Well, you get creative! Don’t worry, we’ve got your back. Just follow these six easy recipes, courtesy of Closer, and you’re all set!

1. Simple tuna fish cakes

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Step aside, burgers, tuna fish cakes are here! Put a modern twist on this traditional meal by replacing the red meat with canned tuna in brine or spring water! It’s a healthier alternative because tuna contains much less saturated fats: only 0.1g per 100g.

Ingredients to serve 4:

2 x 160g cans Princes Tuna Chunks in Spring Water
20g butter
4 spring onions, finely chopped
1 garlic clove, crushed
800g cold mashed potato
100g sweetcorn, thawed if frozen
1tbsp chopped fresh parsley
Salt and freshly ground black pepper
Plain flour, for dusting
1 egg, beaten
100g dried breadcrumbs
Vegetable oil, for frying

Method:

Drain the tuna, pour it onto a plate, and break it into chunks. Melt the butter in a frying pan, add the spring onions and garlic and cook on low heat for 2-3 minutes. Let it cool for a few minutes, then add the potatoes, along with the sweetcorn and parsley. Add the tuna, some salt and pepper, and mix well.

Make 8 small or 4 large fish cakes out of the mixture. Beat the egg with 2 tbsp cold water. Coat the cakes lightly in plain flour, then dip them in the egg, and finish by coating them with breadcrumbs.

Shallow fry them in previously heated vegetable oil for 4-5 minutes per side until golden-brown. When done, place them on some kitchen paper to absorb the excess oil. Serve hot with a side of vegetables or a salad.

2. Tuna and Red Leicester jackets

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Everyone loves jacket potatoes! And the perfect way to spice up this classic dish is with a delicious creamy tuna and cheese topping.

Ingredients to serve 4:

100g Red Leicester cheese, grated
6 spring onions, trimmed and finely chopped
Cherry tomatoes and mixed leaf salad, to serve
4 large baking potatoes, scrubbed
2 x 160g can Princes Tuna Chunks in Spring Water, drained
4 tbsp low fat Greek-style yogurt
6cm piece of cucumber, finely chopped

Method:

Preheat the oven to 400°F, fan oven 350°F, Gas Mark 6. Prick the potatoes and bake them for about an hour, or until tender. Pour the tuna into a bowl and mix it well with the cheese, yogurt, spring onions and cucumber. Split the baked potatoes and fill them with the previously prepared mixture. Serve with cherry tomatoes and a mixed leaf salad.

3. TLT Club

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Who can resist a TLT club sandwich? That’s right: no-one! Preparing this meal is super simple and easy. If you’re looking for something quick to make for lunch, this is it!

Ingredients to serve 4:

12 slices of white bread from a large, medium-cut loaf
4 tbsp mayonnaise
Shredded iceberg lettuce
6 Tomatoes, sliced
2 x 120g cans Drained Princes Tuna Steak in a little Sunflower Oil
Freshly ground black pepper
50g pickled cucumber or gherkins, thinly sliced

Method:

Lightly toast 8 slices of bread, remove the crusts, and spread 1 tsp mayonnaise on each one. Put a bit of shredded lettuce and half of the tomato slices on 4 of the toasted slices. Add the tuna into the remaining mayonnaise, mix well, and cover the tomato-topped toasts with half of the mixture. Season with black pepper.

Remove the crusts from the untoasted bread and put the slices on top of the tuna. Build the same layers: lettuce, tomato, tuna, but this time add some pickled cucumber or sliced gherkins on top. Cover with the remaining toasted slices and cut the sandwiches in half diagonally. Insert cocktail sticks to hold them together, and serve.

4. Tuna and avocado salad

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You want a meal that is both light and tasty? Check out this refreshing tuna and avocado salad!

Ingredients to serve 4:

4 x 120g can Princes Drained Tuna Steak in a little spring water
8tsp olive oil
8tbsp lemon juice
4tsp Dijon or wholegrain mustard
Salt and freshly ground black pepper
1 small red onion, thinly sliced
2 large ripe avocados, pitted, peeled and sliced
8 tomatoes, sliced
Basil leaves, to garnish

Method:

Pour the tuna onto a plate and break it into chunks. Add the olive oil, lemon juice and mustard in a bowl and mix well. Season with salt and pepper and add the red onion, tossing to combine.

On a serving plate, place the avocado and tomatoes and top with the red onion mixture and the tuna chunks. Garnish with basil leaves.

5. Tuna pasta bake

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Pasta bakes are delicious, if not very healthy. The tuna pasta bake is the perfect way to trick your kids into eating a healthy meal that is high in protein and low in saturated fat!

Ingredients to serve 4:

2x160g cans Princes Tuna Chunks in Spring Water
200g pasta, such as penne or macaroni
1tbsp olive oil
1 small red onion, chopped
1 courgette, chopped
1 red pepper, deseeded and chopped
10 cherry tomatoes, halved
500g jar tomato pasta sauce
2tsp mixed dried Italian herbs
100g grated mozzarella and Cheddar cheese
Salt and freshly ground black pepper

Method:

Preheat the oven to 190°C, fan 170°C, Gas Mark 5. Drain the tuna, pour it onto a plate, and break it into chunks. Cook the pasta in lightly salted boiling water for 10-12 minutes.

Heat the olive oil in a frying pan and fry the onion, courgette and pepper for 5-6 minutes on low heat. Add the cherry tomatoes and tomato pasta sauce, then the dried herbs and season with salt and pepper.

Drain the pasta and put it into a baking dish. Add the vegetables and stir. Add the tuna chunks and mix gently. Sprinkle with cheese and bake for 20-25 minutes until the surface is golden brown.

6. Tuna pasta salad

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It only takes 15 minutes to prepare this delicious salad!

Ingredients to serve 4:

2x120g cans Princes Drained Tuna Steak in a little spring water
200g pasta, such as penne
1 bunch spring onions, finely chopped
¼ cucumber, chopped
100g sweetcorn, thawed if frozen
100g frozen peas, thawed
12 cherry tomatoes, halved
2tbsp chopped fresh chives
2tbsp olive oil
Finely grated zest and juice of 1 lemon
1tsp Dijon or wholegrain mustard
Salt and freshly ground black pepper

Method:

Pour the tuna onto a plate and break it into chunks. Cook the pasta in lightly salted boiling water for 10-12 minutes. Mix the spring onions with the cucumber, sweetcorn, peas, cherry tomatoes and chives. Drain the pasta, and rinse it with cold water to cool it quicker. Place it in a salad bowl and add the vegetables, stirring to combine. Add the tuna and mix it gently.

Mix the olive oil with the lemon zest, lemon juice and mustard and season with a little salt and pepper. Sprinkle the mixture over the salad and toss it gently.

Bon appétit!

Source: closeronline