Alpha to omega
Omega 3s. What, exactly are they? Some kind of nutrient thing that’s good for your brain, that’s as far as I’ve got, but how do they work? Why are they good, that’s what I want to know. If you happen to be an expert in such things, do let us all know in the comments, please. Thank you.
Now, this site is not the place where you will find fancy salads, detoxing smoothies or preaching on healthy eating. Far from it. Butter is my favourite ingredient and I simply don’t see the point in low-fat yoghurt or half-fat cream (though I do drink semi-skimmed milk, something to do with the taste I think). That said I do try to maintain a varied diet, which as we are so often told is one of the most important ways to get enough nutrients. This meal came out of some random internet browsing and was designed originally to be a very omega-heavy meal. Fish, avocado, nuts, all good brain food and right now my brain is feeling much in need of food. There’s also a nice variety of foods there, as well as different colours so all in all a good healthy meal, filling and tasty too. And before you run away at the mention of healthy, I did use butter. Quite a lot of butter, given it’s not a cake. And the results were delicious.
Salmon with avocado and pecan rice
Adapted from Perry’s Plate
2 salmon fillets
150g brown rice
1 shallot, diced
Large handful of pecans, chopped
1 avocado, peeled and chopped
1 birdseye chilli, if you like spicy food
Juice and zest from half a lemon
1. Boil the rice until it is well cooked; drain and set aside.
2. In a large frying pan fry the shallot and the garlic in a splash of oil for 3 to 4 minutes, until lightly browned. Tip them out into a bowl and set aside.
3. Put 30g of butter in the frying pan and place over a high heat until sizzling. Wash the salmon fillets and pat dry, score the skin to prevent it curling up when cooked, then season both sides liberally with salt and pepper. Place skin side up in the frying pan for 2 to 3 minutes, or until nicely browned when turned over. Turn them over, sear for another 2 to 3 minutes skin side down on high heat, then turn the heat down to medium and leave to cook for another 6 to 8 minutes, depending on how thick the fillets are.
4. Whilst the salmon is cooking finely chop the pecans, cube the avocado and finely chop the chilli, if using. Stir into the cooked rice, along with the shallots and garlic. Add the lemon juice and zest, and season to taste.
5. Serve the salmon alongside the rice with a crisp glass of white wine.