© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
Module Number: 13
impress
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
Module Number: 13
recipes
you will make:
salmon fish fingers
herby mashroasted vegetables
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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
© British Nutrition Foundation 2006 – BNF Food Life Skills www.nutrition.org.uk
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 www.nutrition.org.uk
Module Number: 13
© British Nutrition Foundation 2006
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