This dish reminds me of summer holidays on the Med bursting with flavour from nutrient dense herbs, garlic, capers and an assortment of antioxidant-rich tomatoes. Jersey royal new potatoes which have a distinct, sweet flavour, and whilst many diet camps have shunned the white potato in favour of sweet potatoes, white potatoes are in fact a better source of essential minerals such as iron, magnesium and potassium, as well as being a great source of vitamin C and fibre. Fish is a lovely light alternative to meat on warm summer evenings and I particularly love Sea Bass. It’s an excellent source of protein, selenium and omega-3 fatty acids whilst being light and low in calories.
Nutrition: approx. 435 calories per serving. Source of omega-3 fatty acids, fibre, iron, magnesium
1 garlic clove, peeled
1 large handful of fresh flat leaf parsley
1 large handful of fresh basil
1 large handful of fresh mint leaves
1 heaped tbsp capers
1/2 tbsp dijon mustard
1 tbsp Bragg apple cider vinegar (available in LloydsPharmacies nationwide)
4 tbsp good quality extra virgin olive oil plus 1/3 tbsp for frying
2 fillets sea bass approximately 180g raw weight (or other white fish like sea bream, hake or cod)
175g Jersey Royal new potatoes
150g assorted tomatoes plus 1 large beef tomato
Sea salt flakes and finely ground black pepper
To make the salsa verde, de-stem the herbs and finely chop along with the garlic and capers on a large chopping board. Transfer to a bowl, stir in the dijon mustard, apple cider vinegar and slowly add 4 tbsp of olive oil, mixing well. Taste and season with a pinch of sea salt flakes and finely ground black pepper. Transfer to an airtight jar or serving bowl. (This salsa verde recipe makes up to four servings, so the extra can be stored in the fridge for 3-5 days).
Slice the new potatoes into halves and steam or boil for 8 minutes until tender and then remove from the heat.
Arrange the tomatoes onto a large roasting tray with the potatoes and carefully lay the two sea bass fillets on top, skin side up.
Season with sea salt, freshly ground pepper and a 1/3 tbsp extra virgin olive oil. Place under a grill on a medium-high heat and grill for about 10-12 minutes until the fish is cooked and the skin starting to crisp.
Remove from the grill and serve with a tablespoon of salsa verde spooned onto the top of each sea bass fillet. Enjoy!
* Pamela Ryan (Dip.NT, NTOI) is a Qualified Nutritional Therapist recognised by the Nutritional Therapists of Ireland (NTOI), the professional association supporting qualified nutritional therapists. All NTOI members study biomedicine and nutrition for a minimum of 3 years at a recognised college, are trained in clinical practice and must comply with NTOI requirements for Continuous Professional Development (CPD). Nutritional Therapy is an evidence-based approach to maximising health through individually formulated nutrition and lifestyle strategies. Pamela continues to attend training and lectures on a regular basis through various bodies including The Institute of Functional Medicine and The Institute of Health Sciences. These trainings help her to gain increased expertise in the ever advancing field of nutrition.
This frittata recipe is both a nutritious family favourite and easy to prepare. It stores incredibly well in the fridge so you can enjoy it during the week for lunch. I’m using some of the most delicious summer vegetables, asparagus and peas. There are so many benefits to eating in season from fresh and cheaper vegetables to supporting local Irish producers. Seasonal eating also provides variety throughout the year, so you benefit from a wide range of nutrients delivered as nature intended!
To serve: leafy greens such as rocket, watercress, baby spinach, lambs lettuce
Preheat oven to 200 C (390 F). Crack 8 whole eggs into a bowl, season with salt and pepper and whisk to combine. Set aside.
Heat 1 teaspoon of coconut oil on a griddle pan and add the trimmed asparagus spears. Fry on a medium heat until slightly charred (about 3-5 minutes). Remove from the pan and set aside to cool.
Heat the remaining oil in a deep cast iron (ovenproof, non-stick) skillet over a medium heat and and add the finely diced shallots. Fry gently to soften before adding the peas (no need to defrost frozen peas if using).
Arrange the asparagus spears on top of the pea and shallot mixture and crumble over half of the feta cheese.
Pour the egg mixture evenly over the top of the vegetables and cook over a medium heat until the mixture begins to ‘catch’ the edges of the pan.
Crumble over the remaining feta cheese and transfer the pan to the oven. Cook for 8-10 minutes (fan ovens will take less time – approx. 8 minutes).
The frittata is ready when the centre of the mixture jiggles very slightly to touch. The residual heat will continue to cook the eggs.
Allow to cool slightly before serving. Transfer to plates and serve with seasonal leafy greens such as rocket or watercress.
How time flies when you’re having fun (and eating great food)… can you believe it’s our 12th and final week of recipes by nutritional therapist Pamela! We hope you’ve enjoyed it as much as we have. But fear not, you can still find more amazing recipes on Instagram @the_healthonist and at www.thehealthonist.com
This weeks recipe is (Golden) Milk & Cookies, enjoy!
Turmeric. The golden spice associated with Indian cuisine has been used for centuries, particularly in Ayurveda (the ancient healing system of India) for its powerful healing properties. It’s no surprise then, that scientists soon became interested in the seemingly magical medicinal properties of this golden root.
Curcumin – the main bioactive compound found in turmeric root is probably one of the most heavily researched compounds in the world in relation to its potent anti-inflammatory effects. This compound has been proven effective in treating inflammation, diabetes, cardiovascular disease, Alzheimer’s disease, cognitive decline and multiple sclerosis as well as being effective in preventing the progression of some cancers. I love when science and ancient wisdom agree!
As curcumin is not easily absorbed into cells on its own, it is often taken with black pepper and coconut oil or milk to enhance absorption so the recipes here optimise the bioavailability of curcumin. Whats more, golden milk is a particularly effective tonic for balancing female hormones and may be an effective in reducing the pain and inflammation associated with PMS, PCOS, Uterine Fibroids and Endometriosis and for balancing blood sugars. This is my version of milk & cookies – no dairy, gluten or refined ingredients….
Turmeric & Ginger Cookies (Makes about 12)
125g ground almonds
100g organic gluten free oats, ground into a coarse flour using a food processor
1/3 cup organic maple syrup
2 teaspoons organic ground turmeric
1 teaspoon organic ground ginger
Line a baking tray with parchment and pre-heat the oven the 180 degrees celsius.
In a bowl combine all the ingredients to form a crumbly dough that sticks together easily when pressed.
Take heaped tablespoons of mixture and shape it into balls using your hands. Place onto the baking tray and press down lightly with the base of a small glass.
Bake in the oven for 12-15 minutes until the cookies are golden. Remove from the oven and leave to cool on a wire wrack. As the cookies cool they will become more crunchy.