Sue Bedford (MSc Nutritional Therapy)
Get a good dose of vitamin ‘Sea’ with this delicious one-pot fertility-friendly supper. Fish such as cod and haddock along with seafood such as prawns and mussels are a great food choice as part of a healthy balanced diet and when trying to conceive (ensure all are cooked well). This is because they are high in protein and are low in saturated fat, they are also a good source of fertility-friendly nutrients including selenium, iodine, omega 3 fatty acids, vitamin D and choline.
Tomatoes are an excellent source of vitamin C – a powerful antioxidant that has many important functions in the body, from immune support to skin health, in the prevention of blood clots, and offering protection from prostate cancer. But when it comes to fertility, alongside the vitamin C (which helps to protect the egg and sperm from oxidative stress caused by free radical damage) tomatoes contain Lycopene. Lycopene is a naturally occurring carotenoid that helps to zap free radicals! The main food source of lycopene for many being the tomato and cooking tomatoes releases more lycopene!
Mangetout are a tasty edition to any dish and are a great source of vitamin B1 (Thiamin), Folate and Fibre – best cooked very lightly or steamed to maintain their nutritional value.
Mediterranean Fish Stew
Ingredients (makes 4 portions)
1 tbsp extra virgin olive oil
1 large onion, finely sliced
1 garlic clove, crushed
1 packet of fresh mangetout
1 tsp smoked paprika
400g tin chopped tomatoes
600ml chicken stock
450g (14 1/2oz) skinless white fish fillets, such as cod or haddock, chopped into large chunks
175g (6oz) raw peeled king prawns
200g (7oz) mussels, cleaned and debearded (discard any that don’t close when firmly tapped)
small bunch of flat-leaf parsley leaves roughly chopped
sourdough and butter, to serve (optional)
Method
Heat the oil in a large pan with a lid. Add the onion and cook for 5 mins, or until softened. Stir in the garlic and paprika, cook for 2 mins, then pour in the tomatoes and stock; season. Bring to the boil, then reduce to a simmer for 10 mins.
Add the fish chunks and continue cooking for 2 mins. Add the mangetout, prawns and mussels, then cover and cook for 3 mins. Discard any mussels that haven’t opened, then scatter over the parsley.
Spoon into bowls and serve with sour dough and butter. Enjoy!
