The Seafood Powerhouse: Why Oily Fish is My Secret Weapon
We’ve all heard that seafood is good for us, but in my kitchen, it’s more than just a healthy choice—it’s a staple. I lean heavily on oily fish like mackerel, salmon, and tuna because they are nutritional heavyweights.
Why Oily Fish?
The magic lies in the high concentration of Omega-3 fatty acids. Incorporating these into your diet does more than just nourish your body; it acts as a preventative shield. Research shows these fatty acids can significantly reduce the risk of:
- Heart disease and stroke
- Dementia and Alzheimer’s
- Diabetes
Beyond disease prevention, they are a fitness enthusiast’s best friend. These fats help maintain lean muscle mass and encourage the body to tap into fat stores for fuel.
A Note on Flavor: I’ll be honest—oily fish can have a strong scent and a polarizing taste! That’s why I’ve spent years developing recipes that balance those bold flavors with fresh, vibrant ingredients that enhance both the taste and the health benefits.
Signature Dish: Salmon & Prawn Spiced Grain Bowl
This recipe is one of my favorites (the others are so good I might have to patent them!). It’s a perfect “all-rounder” dish: high in protein, rich in healthy fats, and very low in sugar.
While salmon is often called “fatty,” it’s important to remember these are the good fats your body craves, paired with high-quality protein. Prawns add a lean protein boost, making this a satisfying, nutrient-dense meal.
Ingredients & Flexibility
The beauty of this dish is its versatility. I usually use Basmati rice, but you can easily swap it for:
- Brown rice (for extra fiber)
- Quinoa (for a nutty, high-protein crunch)
- Vegetable base (skip the grains entirely for a lower-carb version)
Prep & Cook Time
- Total Time: ~30 minutes
- Difficulty: Easy/Intermediate (some light chopping and timing required)
Ingredients (serves one)
- 15ml Olive or coconut oil
- 140g Salmon fillet (skinless) seasoned on both sides
- 80g Prawns
- 75g Basmati rice (pre-cooked or microwaved)
- half a medium onion, diced quite small
- half a bell pepper, diced quite small
- 1 medium to large size closed cup or other mushroom diced
- 1 large garlic clove minced
- half a thumb size piece of ginger minced
- 1 medium size birds eye chilli, de-seeded and chopped finely (can use chilli powder to save time)
- heaped tsp of ground cumin
- heaped tsp of ground coriander seed
- heaped tsp of cinnamon
- 1/2 tsp of turmeric
- tsp of honey (optional)
- 50g frozen peas
Method
- Heat the oil in a wok or large frying pan on a low to medium heat setting
- add the bell pepper and fry for around 5 mins stirring
- add the onion and fry until soft and translucent stirring
- add the frozen peas and mushroom and fry for another few minutes keep stirring
- add the garlic, ginger and chilli/chilli powder stirring every so often
- fry for another 2 to 3 mins until garlic and ginger soften up
- Add all the spices and stir, you might want to add a drop of water at this point as the spices will dry the ingredients out a bit
- Add the honey and stir in
- add the prawns to the pan and mix well
- fry for another 2 mins then add the rice and mix well
- using another flat bottom frying pan add a little oil and heat on a medium heat for a minute or 2
- place the salmon fillet in the pan and fry for 2 mins on the top then the bottom and 1 min on each side, take off the heat then serve the salmon on top of the rice
You can change some elements of this recipe to suit you. I will sometimes add some grated creamed coconut or some fruit juice for extra sweetness and mildness.
The flavours are very much Indian inspired but the real beauty of this dish is not just the flavour but the health benefits each ingredient brings.
Here is the Nutrition breakdown:
Enjoy and check back soon to see some other recipes that I have concocted!