Easy ways to '2-A-Week'

Enjoy '2-A-Week' for optimum health

With more than 100 species native to UK waters, seafood is the perfect family meal and there are plenty of delicious ways make sure you and your family get ‘2 a week’.

The Food Standards Agency recommends eating two portions of fish a week, one of which should be oil-rich, to keep you in tip top shape. Seafood is the best natural source of complex Omega-3 oils which are good for the heart, brain development and skin condition.

Seafood is also better than vegetable sources of Omega-3, which don’t contain either the concentrated nutrients or the complex of vitamins, proteins and minerals found in seafood.

And being healthy needn’t cost the earth – with more essential oils, vitamins and minerals per hundred grams than any other major form of protein, seafood represents great value for money.

Most responsible seafood retailers now operate extensive sourcing policies to help ensure a sustainable marine environment for future generations.  In fact, more British fisheries are certified as sustainable or in the process of certification by the Marine Stewardship Council, than any other nation in the world.  Ask at your fishmonger to find out more about how sustainable sourcing is protecting fish stocks and the marine environment.

Sometimes kids can be reluctant to eat seafood but getting them involved in every stage can really help.  Take them along to your local fish counter or fishmonger to choose the fish and find out where it comes from. Then let them help prepare and cook the fish and they will be eager to taste the end result.

Remind them the vitamins found in fish are essential for shiny hair, clear skin and improve concentration levels and watch them snap up their fish dish!

Why not try some of these suggestions for seafood dishes that children are guaranteed to love……

• Thin-crust pizza topped with tuna and favourite veggies.

• Fish and vegetable kebabs with pitta bread and tzatziki.

• Mashed sardines in tomato sauce on wholegrain bread.

• Homemade mackerel dip with toasted pitta bread and vegetable crudités.

• Pasta mixed with canned salmon, broccoli and reduced-fat soft cheese.

• Wraps or pitta bread filled with canned tuna or salmon and tomato.

• Prawn fajitas with grated cheese and mild salsa.


Try this delicious recipe as one of your ‘2-a-week’:

Fast smoked fishy pizza
Serves 1-2

Ingredients
225g (8oz) smoked cod or haddock fillets, skinned and sliced
2 small French baguettes
2 spring onions, chopped
3 x 15ml spoon (3 tablespoons) passata or tomato pasta sauce
2 x 5ml spoon (2 teaspoons) fresh chopped chives
black pepper
55g (2oz) mozzarella cheese, sliced

Method
1. Excellent for those hungry mouths straight from school!
2. Preheat the grill
3. Cut the baguette in half lengthwise.
4. Mix together the spring onions, passata and chives and seasoning.  Spread on the baguettes.
5. Arrange the fish along the baguette, top with the cheese.
6. Grill for 7-8 minutes and until the cheese is golden brown.
7. Serve with a salad.

Visit www.seafish.org for more of the latest tasty recipes and tips from top chefs.