© British Nutrition Foundation 2006 – BNF Food Life Skills Module Number: 13 impress.

© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk

Module Number: 13

impress


Module Number: 13

aims and objectives

aim

to make a fancy main meal, with vegetables

objectives

* work in pairs

* make salmon fish fingers, roasted vegetables and herby mash

* use a kitchen equipment safely

* make 3 tasty recipes, one of which includes oily fish


Module Number: 13

setting the scene

* this module is about making a main meal fish dish that will impress

* we are all recommended to eat 2 portions of fish a week, 1 of which being oily (e.g. mackerel, sardines)

* always have plenty of vegetables – prepare them properly to retain vitamins


Module Number: 13

recipes

you will make:

salmon fish fingers

herby mashroasted vegetables


Module Number: 13

food skills and techniques

you will:

• prepare a meal safely

• peel, chop, mash, roast

• cook with oily fish

• roast vegetables in the oven

• make a fish fingers, served with vegetables and mash


Module Number: 13

shopping list

1 salmon fillet, flour, black pepper, lemon zest, wholemeal breadcrumbs, plain yogurt

1 red onion, 1 courgette, 2 tomatoes, 1 yellow pepper, oil, clove of garlic

500g potatoes, 50ml milk, parsley, black pepper

for 2 people for 10 people

5 salmon fillets, flour, black pepper, lemon zest, wholemeal breadcrumbs, plain yogurt

5 red onions, 5 courgettes, 10 tomatoes, 5 yellow peppers, oil, 5 cloves of garlic

2.5kg potatoes, 250ml milk, parsley, black pepper


Module Number: 13

plan of action

review recipes to be cooked

prepare the vegetables – start roasting

boil the potatoes for the mash

assemble the salmon fish fingers and start to bake

drain, mash and flavour the mash

serve the meal

ensure that you collect your equipment before you start to cook

weigh and measure your ingredients accurately

keep your work surfaces clean and tidy – wash up as you go


Module Number: 13

information

healthier eating

• include fish it your diet at least twice a week, one of which should be oily

• vegetables could be steamed or boiled, rather than roasted, to reduce total fat

• avoid adding fat to the mash – you could use a reduced fat cream cheese to make it creamy


Module Number: 13

information

budgeting

frozen fish can often be cheaper than fresh

make your own breadcrumbs from stale bread

freeze extra fish fingers for another night

potatoes make a substantial meal and are economical

buy seasonal vegetables – they are often cheaper


Module Number: 13

information

food safety and hygiene

ensure that the fish is cooked thoroughly

check date marks

wash fresh fruit and vegetables

use a chopping board

be careful when roasting vegetables

use oven gloves


Module Number: 13

information

cooking for the future

salmon fish fingers• cook the salmon without a coating – steaming is simple• add extra flavour to the breadcrumbs, try parmesan, herbs, black pepper, lime zest or chilli

herby mash• add interest by adding parsley, cheese or mustard• add cooked vegetables, like cabbage or Brussels


Module Number: 13

information

cooking for the future

roasted vegetables• vary the selection of vegetables to give a colourful mix at any time of the year• use left-over roasted vegetables to make a soup:

• make up some stock with hot water• blend the vegetable with stock• reheat and serve – simple!

© British Nutrition Foundation 2006 – BNF Food Life Skills Module Number: 13 impress.

Documents

Transcript of © British Nutrition Foundation 2006 – BNF Food Life Skills Module Number: 13 impress.