healthy fish recipe OMS

Healthy Fish Recipe – Stew of Mussels, Cod and Spinach – this weeks Lotte Wild Cookbook featured recipe

Healthy Fish Recipe

Healthy food is food made from healthy, fresh ingredients and cooked in a manner that preserves the nutrients and healthy components of the food. You can have really healthy ingredients but if you let’s say fry them to a crisp, you will remove not only healthy components like vitamins etc. you might even turn them into something very unhealthy by altering the chemical composition or adding unhealthy trans-fats, too much salt, sugar or refined carbohydrates.

Healthy Fish

Fish  and seafood is a wonderful ingredients for all kinds of simple as well as fancy dinners. Sourcing fresh fish and seafood can be a bit of a challenge if you don’t live near the sea. The best place to buy fish is from a fish monger. Other good place to find fresh fish is at your local market. You are most likely to find fish that is fresh and in season in those two places. Local means it hasn’t traveled for hundreds of miles and/or days to get to you. If you are lucky enough to be living at the sea you might be able to buy your fish directly off the fishing boats in your local harbour. If that isn’t available to you, you can also buy frozen fish. Fish is best defrosted at room temperature and cooked as soon as it has thawed.

Fish and seafood in general is a great source of protein and the fats found in fish, unlike other meats, are healthy fats such as omega 3. A healthy fish recipe supports that switch to healthy fat by combining the fish with other ingredients that are low in saturated fats too. In this healthy fish recipe I am using too as a cream substitute. The tofu get’s blended in a food processor until it reaches a creamy texture. You can find the recipe for the tofu cream here. All my healthy fish recipe also make sure to prepare the fish and cook it in a way that doesn’t overheat the fish unnecessarily. It is also important to control the heat of this stew to ensure the tofu cream doesn’t start to curdle.


This Weeks Featured Healthy Fish Recipe: Stew of Mussels, Cod and Spinach

Fresh mussels are finger food, be sure to provide little hand bowls when serving this dish. If finger food is not your thing you can always remove the mussels from the shells before serving. Here the mussels are cooked in a ‘creamy’ sauce with leak, spinach and fish. The taste of the stew is divine and captures the flavour of the seafood without the distraction of too many other spices.

Ingredients for 2 – 4 People:

  • 2 cloves of garlic, finely chopped
  • 1/2 leek, washed and chopped
  • 1/2 cup dry white wine
  • 1/3 cup tofu cream
  • 2 cups soya milk
  • 2 tbs corn flour dissolved in a little bit of water
  • 1 big handful of fresh spinach leaves or chard, stalk removed and chopped
  • 1/2 dried red chilli, deseeded
  • 10 oz / 300 g cod (or other white fish) cut into chunks
  • 20-30 live mussels, cleaned and beards removed
  • salt and freshly ground black pepper

Preparation – Cooking Time: 15 – 20 minutes

  1. Stir fry the leek and garlic in a little bit of water until softened.
  2. Add the wine, soya milk and bring to the boil.
  3. Add the mussels, fish, cream, spinach and chilli, cover and gently simmer for about 5 minutes until all the mussels have opened and the fish is cooked. Discard any mussels that stayed closed.
  4. Add the corn flour in a little bit of water to thicken the soup over a low heat, adjust seasoning and serve.