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Recipe<br />
See Fish!<br />
Even though it goes against<br />
the grain of today’s low-fat<br />
diet obsession, without<br />
dietary fat, our health –<br />
including our eye health –<br />
can suffer.<br />
Known as ‘Essential<br />
Fatty Acids’, omega-3 and<br />
omega-6 are necessary to<br />
include in our diets<br />
because our bodies can’t<br />
produce them. What’s<br />
more, they’re vital for the<br />
normal functioning of<br />
cells, muscles, nerves<br />
and organs.<br />
To help you make fish the<br />
dish of the day, celebrity<br />
chef aldo Zilli shows us<br />
how to get more fish onto<br />
your family’s menu…<br />
Fish rich in<br />
Omega-3:<br />
n Mackerel<br />
n Tuna<br />
n Trout<br />
n Sardines<br />
n Herring<br />
10<br />
for<br />
Success...<br />
Baked stuffed sardines<br />
I love stuffed sardines and tend to<br />
eat them every time I am in Italy.<br />
Be careful not to over-stuff the<br />
SeRVeS: 4<br />
preparation time: 25 minutes<br />
Cooking time: 30 minutes<br />
1 tbsp olive oil<br />
1 onion, finely chopped<br />
1 clove garlic, lightly crushed<br />
85g (3oz) fresh breadcrumbs<br />
1 tbsp wholegrain mustard<br />
2 tbsp chopped parsley<br />
1 egg yolk<br />
2 tbsp ricotta cheese<br />
Juice of 3 lemons, zest of 1<br />
Salt and freshly ground black<br />
pepper<br />
12 fresh sardines, cleaned and<br />
boned (alternative fish: herring,<br />
mackerel, trout)<br />
lemon wedges and parsley to<br />
serve<br />
sardines, as not only will the fish<br />
split but they will also take a lot<br />
longer to cook.<br />
1. Heat the oil and pan-fry the onions<br />
and garlic over a low heat until<br />
softened – approximately<br />
5 minutes. Remove the garlic<br />
clove. Pre-heat oven to 180 o<br />
(350 o F/gas 4).<br />
2. Remove the pan from the heat and<br />
stir in the breadcrumbs, mustard,<br />
chopped parsley, egg yolk and<br />
ricotta cheese. Stir in the juice of<br />
2 lemons and season to taste.<br />
3. Using a teaspoon, fill the sardines<br />
with the stuffing. Lay a large piece<br />
of aluminium foil in an ovenproof<br />
dish and place the sardines on top.<br />
Add the remaining lemon juice and<br />
zest, fold the edges of the foil<br />
over and pinch to seal. Bake for<br />
30 minutes.<br />
A guIdE To eye HealTH And BeauTy
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