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Omega 3 fish cakes – (RECIPE)

A weekly target for omega 3 foods should be to consume two servings of oily fish. Many people do not, through habit, choice or lack of great recipes. This remedies the last issue.

For a little more background on why we should be including omega 3 rich foods in our diet read here

Load-shedding lighting

Load-shedding lighting

What you will need

1 tin middle cut (mackerel)
1 tin salmon
1 egg
1 Tbsp coconut cream
1 Tbsp soya sauce
15 g chopped coriander
2 tsp chopped chili
1 Tbsp minced ginger
2 cloves minced garlic
zest of 1 lime
2 Tbsp flour (I used tapioca)
salt and pepper to taste

Chilling

Chilling

What you will need to do

Mix together all the ingredients
Form into 8-10 cakes
Lightly dust with a little more flour
Chill in the refrigerator for 30 minutes (or freeze extras to cook through the week)
Heat 1 tsp coconut oil over medium heat and fry each cake for 3-4 minutes each side until brown and crispy
Serve with a side salad and a thai dressing (soya sauce, chili, garlic, lime and sugar)

Each fish cake provides about 2 g of omega 3 fats (DHA and EPA) which is the equivalent of a clinically meaningful dose. This is the sort of range that high-dose, good quality supplements aim to provide although few actually do. One fish cake per day would be a great food based supplement to your diet. You can freeze extras before or after cooking (reheat in the oven if after cooking) to have a few meaningful doses of omega 3 in your week, breakfast, lunch or dinner.

Oh, and they are delicious so that beats any supplement any day!

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