New recipes for
healthy eyes from
eye care experts ICaps®
Eating a healthy and balanced diet with lots of fruit, vegetables and omega-3 fatty acids, can help maintain healthy eyes. Vegetables such as spinach, kale, broccoli and peas contain high levels of lutein[1], an ingredient which has been shown to help promote healthy vision.[2] Omega-3 fatty acids, found in oily fish, flaxseed and walnuts, have also been shown to help benefit eye health by protecting against oxidative stress.[3]
Many people don’t consume enough lutein or omega-3 in their diet, which is why ICaps® has created some tasty lutein and omega-3 rich recipes to help keep eyes in tip-top shape.
Here is the fourth delicious eye health recipe from ICaps®:
 Crispy Fish, Mushy Peas and Potato Wedges
The crispy coating on the fish is irresistible and a great change from the traditional fish and chip meal. You could serve a spoonful of mayonnaise with this too.
Serves: 4
Preparation time: 20 minutes
Cooking time: 50 minutes
Ingredients
For the wedges:
4 large baking potatoes, skin on
1 tablespoon rapeseed oil - rich in omega-3
8 x fresh skin-on mackerel fillets, pin-boned (45g each) - rich in omega-3
2 large eggs - rich in lutein
75g plain flour
130g fresh wholemeal breadcrumbs
3 tablespoons (30g) golden linseeds - rich in omega-3
2 tablespoons rapeseed oil - rich in omega-3
For the mushy peas:
500g pack frozen garden peas - rich in lutein
2 tablespoons half fat crème fraiche
2 tablespoons chopped mint leaves
Method
- Pre-heat the oven to 220C/200C fan/gas mark 7. Cut each of the baking potatoes into 8 big wedges and place on a silicone or baking paper lined roasting tin. Drizzle over the oil and some seasoning and bake in the oven for 50 minutes, turning occasionally, until golden.
- To coat the fish, beat the eggs in one shallow bowl. Place the flour in another shallow bowl with some seasoning. Then put the breadcrumbs mixed with the linseeds in a third shallow bowl. Set up a production line of dipping each fillet of fish first into the flour, then the egg and then the breadcrumbs – shaking off any excess. Place the coated fish on a tray until ready to cook.
- For the mushy peas, cook the frozen peas in plenty of salted water for 5 minutes, drain and then mash roughly with a potato masher. Stir in the crème fraiche and mint and test for seasoning.
- In your largest frying pan, heat the oil until hot and add each fillet of fish, skin side first. Try and pack them all into one batch, they will shrink slightly as they cook. Cook the fish for 8-10 minutes in total, turning half way through until golden and crispy on all sides.
- Serve the wedges and the minted mushy peas with the crispy mackerel.
Each serving contains:
Calories
813
(41%) |
Sugar
5.6g
(6%) |
Fat
35g
(50%) |
Sat Fat
6g
(30%) |
Salt
0.8g
(13%) |
Lutein
3.5mg* |
Omega-3 Fats
4g |
of an adult’s daily guideline amount
*You should try to eat six to 10mg of lutein a day.[4] If you are not getting enough lutein from your diet alone, this is where ICaps® may help.
|
[1] www.healthyeyes.com
[2] www.luteininfo.com/
[3] www.ncbi.nlm.nih.gov/pubmed/19656915
[4] www.luteininfo.com
[5] www.webmd.boots.com/eye-health/maintaining-good-eyesight
