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Please send in your favourite recipe, cooking tips or food questions marked “Ask Emma”, to EM, ESB Corporate Affairs, 27 Lr. Fitzwilliam St., Dublin 2.

WIN!!
BIM has 3 hampers worth €100 each to give away.

Each hamper contains a side of traditional smoked Irish wild salmon from Dunn’s Dublin (est. 1822), a Newbridge Cuisine salmon board and knife, and a bottle of Vina Esmeralda from the Torres winery in Spain. A fresh crisp wine that is always an excellent match for fish and seafood dishes.

Simply answer the following question to put yourself in the running, and send in your answer. People who eat fish can cut their risk for heart disease by up to:
A 30%
B 50%
C 40%

See here for details on how to enter our competition.



		Fish - At the heart of a healthy diet The versatility, tastiness and nutritional benefits of a good piece of fish are unequalled. Emma Parkin cooks up some delicious recipes from BIM using salmon and white fish. Fish – you’d have to look high and low to find a food which has so much going for it. It’s quick and easy to cook, unbelievably versatile and with so many different types to choose from, fish has a lot to offer consumers. But that’s not all: fish has an important role to play in maintaining a healthy body and balanced diet, which is important for people of all ages, from babies to the elderly. If you are planning to conceive, eating fish can help provide many of the nutrients which you and your baby will need. Fish is also full of the nutrients that help children and teenagers grow, such as vitamin A for healthy eyes and skin, and proteins, the building blocks which the body uses to grow. Did you know that fish can help prevent heart disease? People who eat fish can cut their risk by up to 50%. You need to eat fish at least once a week to get the full benefit for your heart. Oil-rich fish is an excellent source of beneficial Omega 3 oils, which can help to prevent blood clots, keep the rhythm of your heart healthy, and may also help to lower blood pressure. Spicy Salmon Great hot or cold and a great filling for sandwiches and wraps Serves 4 4 x salmon portions Cajun seasoning A little oil Rinse salmon and pat dry using kitchen paper. Dust all sides of salmon with Cajun seasoning. Heat oil and sear salmon on all sides for 1 minute. Reduce heat and continue to cook in pan for 8 minutes or transfer salmon to baking tray and place in preheated oven 200oc/gas 5 for 8 minutes. Serve with baked or boiled potatoes, vegetables or salad. Fat 16g, Carbs 1g, Energy 222kcal Protein 19g, Sodium .1g, Fibre 0g Cheesy White Fish Perfect for a mid-week dinner – try it with different white fish, such as pollack, haddock or hake Serves 4 4 x white fish portions, boned Salt and freshly milled black pepper Topping 4 dessertspoons mayonnaise 100g grated cheese 2 spring onions or bunch of chives, finely chopped 2 tomatoes, finely chopped Season fish with salt and pepper. Mix ingredients for toppingand spread over fish. Bake in preheated oven at 2000c/gas mark 6 for 15 minutes or until fish is cooked through. Or Grill fish under a medium heat for 5-6 minutes. Turn and spread with topping. Continue to grill until topping is golden and fish is cooked through. Serve with salad or potato wedges. Fat 15g, Carbs 1g, Energy 280kcal Protein 34g, Sodium .3g, Fibre .3 Tasty Topped Fish This is a simple dish that can be adapted by adding your own choice of herbs or spices to the breadcrumbs Serves 4 4 x salmon or white fish portions Topping: 8 tablespoons of breadcrumbs 1 small onion, finely chopped, or some spring onions Herbs of choice, finely chopped 2 dessertspoons of olive oil Salt and freshly milled black pepper Season fish with salt and pepper. Mix ingredients for topping and spoon on to the fish. Bake in a preheated oven at 200oc/gas mark 6 for 15 minutes or until fish is cooked through and the topping is golden brown. Or Grill fish under a medium heat for 5-6 minutes. Turn and spoon topping on to fish, continuing to grill for a further 5-6 minutes or until fish is cooked through and the topping is golden brown. Serve with salad or oven-roasted vegetables. Fat 18g, Carbs 18g, Energy 308kcal Protein 21g, Sodium .2g, Fibre 1g		Ask Emma Please send in your favourite recipe, cooking tips or food questions marked “Ask Emma”, to EM, ESB Corporate Affairs, 27 Lr. Fitzwilliam St., Dublin 2. Spicy Salmon Cheesy White Fish Tasty Topped Fish WIN!! BIM has 3 hampers worth €100 each to give away. Each hamper contains a side of traditional smoked Irish wild salmon from Dunn’s Dublin (est. 1822), a Newbridge Cuisine salmon board and knife, and a bottle of Vina Esmeralda from the Torres winery in Spain. A fresh crisp wine that is always an excellent match for fish and seafood dishes. Simply answer the following question to put yourself in the running, and send in your answer. People who eat fish can cut their risk for heart disease by up to: A 30% B 50% C 40% See here for details on how to enter our competition.