EPA & DHA the omega 3 essential fatty acids found in oily fish have many health benefits including improving your mood. Along with healthy eating and exercise, fish oils help to regulate your feel good hormones Serotonin and Dopamine. These neurotransmitters also help you to chill when you get stressed. They also help to preserve the function of your nerve and brain cells and nerve transmission.
If you don’t like the “fishy” taste of oily fish, why not try this recipe for Ocean Trout with shitake mushrooms. These mushrooms have fantastic immune boosting properties too and you only need a couple to enhance the flavour of a meal. If you can’t find them fresh, you can buy them dried from Asian stores and good delis. Salmon fillets, which are even higher in omega 3 oils can be used instead of the Ocean Trout. I like to serve a variety of greens with it too and often sprinkle some toasted sesame seeds over them. Let me know if you enjoy it.
Ocean trout with shitake mushrooms
Serves 2
Here is an Asian influenced way to cook ocean trout, a great source of omega 3 essential fatty acids.
Works well with Salmon too.
Ingredients
2 x 150g Ocean trout fillets
½ tspn extra virgin olive oil
4 shitake mushrooms sliced
1 eschallot sliced on the diagonal
1 tspn tamari
1 tspn freshly chopped coriander leaves
½ red chilli finely chopped (optional)
Method
Preheat the oven to 180oC
Place the fish fillets skin side down In a shallow ovenproof dish that has a lid.
Lightly coat/spray the fillet with oil .
Layer the mushroom slices, eschallots over the fillets
Sprinkle the ginger, coriander & chilli over the top
Drizzle on the tamari
Place lid over. I use a glass pyrex bakng dish so that I can view the fish.
The fish will steam cook, which gently cooks the flesh.
Cook for 20-30mins depending on the thickness of the fish until flesh is just cooked on. The flesh should gently separate.
Lift out of dish with a spatula and the skin will peel away from flesh.
Serving suggestion
Place fish on brown rice and steamed Chinese greens, e.g. bok choy, Chinese broccoli, snow peas. Spoon juices from pan over fish and veges.
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