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Happy Easter! And here’s a lovely recipe to help you celebrate!
April 04th, 2023
Omega 3 and Couscous
This is a Jamie Oliver recipe and he starts by admitting it is a silly name! However nutritionally it get’s straight to the point: a recipe rich in the healthy oils called Omega 3’s. Compared to the French, Spanish and Italians we don’t eat a lot of fish and that is a shame because omega 3 oils are so important for our health. Scientists have known for a long time that they can help prevent heart disease and more recently there is research to show they have protective effects against cognitive decline.
Couscous is a source of wheat.; if you can’t tolerate wheat, substitute it with Quinoa. Cook this according to the instructions on the packet. (It can’t just be soaked in boiling water like Couscous)
700g Red mullet and/or sardines. (Scaled, filleted and bones removed )
2 red onions, peeled and finely chopped
1 bulb of Fennel (herby tops removed and reserved and bulb finely chopped)
1 fresh red chilli, finely chopped
1 tsp fennel seeds
1 bay leaf
500g ripe tomatoes
2 anchovy fillets, chopped
Salt and pepper
2 lemons zested and halved
8 tblsp natural yoghurt
A small handful of fresh mint, torn
First of all lay your fish out in one layer on your work top to give you an idea of how much you are dealing with. Next get yourself a pan with a lid – ideally one that’s the right size for the fish to be spread out in one layer. This is so that it can all cook at the same time. Put your pan on the heat, add 4 or 5 tblsp of olive oil and slowly fry your onions, fennel, chilli, fennel seeds and bay leaf with the lid on until nice and softened. This should take about 10 minutes.
Meanwhile put your couscous in a bowl and just cover it with salted boiling water. Put it to one side to soak for about 5 minutes. When the onions are sweet and soft, add the tomatoes and anchovies, stir together and season to taste. Shake the pan so that the onions and tomatoes cover the bottom of the pan evenly. Dress the couscous lightly with a little olive oil and the juice and zest of one of the lemons. Sprinkle the couscous over the top of the onions and tomatoes in one even layer. Then place the fish over the top of that and finish off with a drizzle of olive oil. Place the lid on top and simmer slowly for about 12 minutes.
Meanwhile season the yoghurt with salt, pepper and the remaining lemon juice and sprinkle over the reserved fennel tops and mint. Serve the fish in the middle of the table with a bowl of yoghurt and let everyone help themselves. Lightly stir the fish up, check the seasoning and eat straight away.
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