Thursday, April 30, 2009

MEGA Omega Fish Nuggets

MEGA Omega Fish Nuggets
(makes 5 servings)

I've been really inspired lately to make foods that are nutrient dense...like, insanely nutrient dense. Jen's Smoothie is a very good example of this and is part of what is inspiring me. My other big source of inspiration is a book that Kara gave me called 101 Foods That Could Save Your Life by David Grotto. Its an A-Z book that lists 101 of the best foods for good health. While reading it I came up with the idea of making a nugget that contained 5 sources of either omega-3, 6 and 9 fatty acids. Here is a good article about why these fats are good for you and your family.

Ingredients
1 can (14oz) wild caught salmon (omega-3!)
1/2 tin (3.75oz) sardines packed in olive oil, drained (omega-3!)
1 Tbsp olive oil reserved from sardines (omega-9!)
1 egg (omega-6)
3 Tbsp. mayonnaise
2 Tbsp. flax meal (omega-3!)
1/2 c. seasoned or unseasoned bread crumbs (I used seasoned)
8-10 chives, minced (or cut into very small pieces using kitchen shears)
1 Tbsp. fresh lemon juice
1 Tbsp. lemon zest
1/2 Tsp. Old Bay seasoning
1/4 tsp. fresh ground pepper
Olive oil spray

1. Remove the skin and bones from the salmon.
2. In a medium bowl mash the salmon and sardines to a smooth consistency.
3. Add the remaining ingredients and stir until well combined and mixture is of a smooth and even consistency.
4. Spray a mini-muffin pan with olive oil spray. Fill with fish mixture.
5. Bake in a 375 degree oven for 15 minutes.
6. Remove from oven, cool and serve with fresh lemon and tarter sauce!
I also froze a bunch to reheat for future lunches/dinners. To do this I arranged the nuggets on a freezer safe dish lined with wax paper and froze for 1 hour. Then I divided the nuggets into individual serving containers and put back into the freezer.









4 comments:

EandJandA said...

Most importantly, how did they taste???

Kara said...

Celeste brought some over to us, and Abby and Lizzy both just wolfed them down for dinner! (unlike their mom, my kids like fish. I try, but just cannot develop a taste for it!)

Celeste said...

Kara-so glad they liked them!! Neko and I had them for lunch yesterday and both liked them a lot. We are fish lovers so this wasnt a hard sell. I know the sardines make them sound like they are going to be disgusting but they are so mixed in to so many other ingredients that you can't tell that they are there.

adjustmentdisorder said...

My husband is a freak for Omega-3's, and these look great. I'm not much of a cook, but I might give these a shot! Thanks for sharing.