Eating oily fish is a great way to add Omega-3 Essential Fatty Acids to our diets and seafood provides good variety as well as being one of the richest sources of this health boosting nutrient.
Made with fresh pasta and a generous portion of garlic this dish is a healthy and tasty recipe which can be eaten at any time.
To serve 4 people you will need;
2 cloves of garlic, crushed
2cm (1in) fresh ginger, grated
1 bunch of spring onions, chopped
1 tbsp of extra virgin olive oil
3 tbsp of white wine or stock
350g (12oz) of mixed seafood, such as shrimps, clams, squid
2 tbsp of chopped fresh herbs, such as dill, coriander, parsley
4 tbsp of low-calorie dressing or low-calorie mayonnaise
275g (10oz) of fresh pasta, for example linguine or tagliatelle
1 lemon or lime
Look out for organic or "free range" seafood and if in doubt ask your fishmonger or supermarket for advice. Much of the seafood available in supermarkets and fish shops, have been reared in hatcheries and farms where they are fed soya meals or grains which contain little or none of the Omega-3 Essential Fatty Acids that plankton contains. As a result the quality of the fish oils are not as high as "free range" fish.
We know this recipe is going to be good for us so lets get cooking!
Sauté the garlic, ginger and spring onions in the olive oil for 2 to 3 minutes until it has softened. Add the white wine or stock and allow to simmer for 2 minutes before adding the seafood.
Cook for a further 2 minutes to ensure the seafood is fully heated through. Remove from the heat and stir in both the herbs and low-calorie dressing or low-calorie mayonnaise.
Meanwhile, cook the pasta and ensure it is well drained before serving.
Serve the pasta topped with the seafood and garnished with the lemon or lime wedges.
For further advice on Omega-3s, Fish Oils and Essential Fatty Acids, visit the
Healthy Fish Oils website.
For advice on eating oily fish to improve your health visit the
Fish Oil Diet web page.
