Fish Tacos Recipe

National Eye Week maybe over but we are still sharing some recipe to promote healthy eyes. Today we are going for something savoury with some fish tacos. 

Serves 4

Prep 15 minutes

Cook 5 minutes

Ingredients:

• 600g skinless and boneless white fish fillets, cut into large chunks
• Good pinch chilli powder
• 1tsp ground allspice
• 1tsp smoked paprika
• Zest and juice 1 lime, plus wedges to serve
• Cooking oil spray
• 200g red cabbage, shredded
• 1 large carrot, shredded or grated
• 1 little gem lettuce, shredded
• 325g can sweetcorn in water, drained
• 1 medium red apple, finely sliced
• Handful fresh mint or coriander leaves
• 1tbsp extra-virgin olive oil
• 8 mini wholegrain or 50/50 tortilla wraps
• 1 avocado, flesh sliced
• 150g low-fat natural yogurt

Method:

1. Pat the fish dry with kitchen paper. Combine the spices and lime zest in a medium freezer bag with a grind of black pepper. Add the fish to the bag, then seal and gently shake to coat it in the spice mixture.
2. Spray a medium non-stick frying pan with oil. Cook the spiced fish for 2–3 min on each side until golden and the flesh flakes easily when tested with a fork.
3. Meanwhile, combine the cabbage, carrot, lettuce, sweetcorn, apple and mint or coriander leaves in a mixing bowl. Add the lime juice and olive oil, then toss to mix. Warm the wraps according to the pack instructions, then divide among 4 plates.
4. Top one half of each wrap with the salad, fish, avocado and a dollop of yogurt. Fold up and serve with lime wedges to squeeze over.

Blueberry Muffin Recipe

It is National Eye Health Week from Monday 18 - Sunday 24 of September. Eating a healthy diet is key to looking after your eyes. Blueberries are filled with eye-friendly nutrients so why not make a bath of these classic blueberry muffins to have as a fruity afternoon treat. 

Makes 12

Prep 10 minutes

Cook 20 minutes

Ingredients:

• 180g self-raising flour
• 190g wholemeal self-raising flour
• 90g caster sugar
• 185ml skimmed milk
• 125g low-fat natural yogurt
• 3tbsp low-fat spread, melted
• 2tbsp lemon juice
• 1 egg, beaten
• 125g blueberries
• Icing sugar, to dust

Method:

1. Preheat the oven to 190°C/fan 170°C/gas 5. Line a 12-hole muffin pan with paper cases.
2. In a large mixing bowl, combine the flours and sugar, then make a well in the middle of the mixture.
3. In a separate mixing bowl or jug, whisk together the milk, yogurt, melted spread, lemon juice and egg.
4. Pour the wet mixture into the well of the flour mixture, then add the blueberries and gently stir until everything is just combined.
5. Spoon the mixture into the cases, then bake for 20 min or until a skewer pushed into the middle of the muffins comes out clean. Transfer to a wire rack to cool, then dust with a little icing sugar.

 

Healthy Living, Healthy Eyes

Living a healthy lifestyle can help protect your eyes. By looking after your health you are also looking after your eye health. 

Exercise Everyday - Being active can help reduce your risk of having eye disease. Research has shown that exercise may reduce the risk of sight loss. Sight loss can occur as a result of high blood pressure, diabetes and narrowing or hardening of the arteries. 

Diet - Eating a healthy, balanced diet consisting of fruit and vegetables can protect against eye problems. Obesity has been linked to eye problem so a healthy diet can help prevent this. Improving your overall health may help to keep the retina healthy. 

Stopping smoking - Getting advice on quitting smoking can not only improve your health in general it can also help prevent future eye problems. 

Drinking within the recommended limits - Heavy alcohol consumption has been associated with a risk of early age-related macular degeneration. Keeping with the recommended limits of three to four units a day and two to three units for women will help to keep your eyes healthy. 

You can not always tell if an eye disease is developing so whether you are old or young an eye test every 2 years or more is advised to help keep your eyes in check.