Salmon and Ricotta Phyllo Parcels: Wonder food

If there ever was a wonder food, I think salmon fits into this profile. Along with other fatty fish and seafoods, it is rich in the long chain omega-3 group of fatty acids known to have numerous health benefits:

• There is convincing evidence that eating one to two servings of fatty fish per week can lower your risk for dying from heart disease by more than one-third, by lowering blood pressure and lowering triglycerides.
• These fats are essential for the optimal development of brain and nerve development in the fetus and in infants, so it is essential if you are pregnant or breastfeeding.
• If you suffer from joint pain like rheumatoid arthritis, it can help to reduce joint tenderness and lower medication.
• Regular fish consumption may also benefit depression, Alzheimer's Disease, and is associated with lowering risk for certain cancers.

Now if you're like me and flinch at the high price of fresh salmon, don't despair as there are other ways to get your dose of omega-3's without breaking the bank. Fatty fish and seafood such as mackerel, sardines, shrimp, light canned tuna, herring, and pollock are other sources of this wonder oil. 

Don't be tempted to use flax seed oil supplements (or other plant sources of omega-3 fatty acids) as a cheaper alternative to duplicate the benefits as their health properties haven't been proven to be comparable to fish oils.

Note that shark, swordfish, king mackerel and tilefish (or golden bass/golden snapper) are high in mercury and should be avoided if you are pregnant, breastfeeding or a child.

On the other hand, you can always opt for canned salmon, which is much more affordable and is also an excellent source of calcium if you eat the soft bones. Here's a recipe idea that is great as a starter or main course that's also relatively healthy. Phyllo is much leaner that puff pastry provided you go slow on the butter or use oil instead. Ricotta cheese is generally a lower fat cheese compared to cream cheese and hard cheeses like cheddar and feta, and it's low in salt.

Salmon and Ricotta Phyllo Parcels

Ingredients

2 small heads of broccoli, broken into small florets

2 garlic cloves, finely chopped

3 sprigs scallions/green onions, chopped

1 small can pink salmon (210g), drained and flaked

250g ricotta cheese

Salt and pepper to taste

1 teaspoon lemon juice

1 teaspoon mixed dried herbs

Ready-made phyllo pastry, defrosted

Canola oil/butter for brushing

Directions

Preheat oven to 180 deg Celsius (350 deg F).

Braise the broccoli and garlic in a little oil for a minute or two, then add a little water, reducing heat to a simmer until just tender (about 3-4 minutes) then drain.

Add salmon, including mashed up bones for an excellent source of calcium.

Combine with ricotta, herbs, scallions, lemon juice, and salt and pepper to taste.

Roll out a sheet of phyllo pastry, covering the remainder with a damp paper towel to prevent drying out. On a clean work surface, brush sheet lightly with oil.

Fold sheet in half and cut it in half so that you now have two rectangles.

Spoon filling into the centre of each rectangle.

Scrunch up the edges to form a parcel, leaving the top open.

Place on a greased tray.

Brush pastry lightly with oil.

Repeat with the remaining filling and phyllo.

Place in the preheated oven for 20-25 minutes until crisp and golden.

Serve immediately with a fresh garden salad, or make smaller parcels and serve as a starter.