Fish Recipes For The Elderly
As people get older, they lose enthusiasm for cooking, yet good nutrition and preparing fish recipes are essential for healthy ageing. Older folks may not cook dishes they used to enjoy due to medication side effects, changed taste buds, physical hardship, or dining alone. Burnout from decades of making the same family recipes is another primary reason seniors shun the kitchen. There are many easy fish recipes suitable for our elderly friends who prefer not to spend hours cooking over the stove.
Fish pie with potatoes for carbohydrates and vegetables for vitamins and minerals, this fish pie is a well-balanced dinner. Whitefish is high in protein, while oily fish like salmon is high in omega-three fats, which doctors prescribe for their heart-healthy characteristics. To reduce the fat level of the sauce, replace the cheese with chopped parsley.
A packet of fish or a variety of chopped smoked haddock, cod, and salmon (330g approx.)
Milk (450 mL)
One chopped leek
75 grams of butter
One tbsp all-purpose flour
One tablespoon chives, chopped
50 g grated cheddar cheese
Pour the milk over the fish in a shallow saucepan. (If the fish has skin on, place its skin side up to avoid sticking.) Bring to a boil, then reduce to low heat and cook for five minutes. Remove the pan from the heat and set it aside to cool.
Peel and cut the potatoes, then boil for 20–25 minutes. Drain the potatoes and mash them with a bit of extra milk or butter once they’ve been cooked—Cook the leeks for seven minutes.
Once the fish is cooked
When the fish has cooled, strain the milk into a bowl or measuring jug, then flake the fish into a shallow dish, eliminating any skin or bones. Toss in the leeks. In a saucepan, melt the butter and add the flour. Cook for a few minutes over low heat, stirring constantly, then gradually add the milk used to cook the fish, a bit at a time, until it thickens.
Add chives and pepper to taste. Remove the pan from the heat and add half of the shredded cheese. Cook for 20 minutes at the gas mark 4/180°C/350°F, or until the top is golden.
Salmon and vegetables in a single pan
It has flaky, pink salmon, a low-calorie protein source rich in heart-healthy omega-3 fatty acids and energy-boosting B vitamins.This non-recipe can be used in a variety of ways. Replace salmon with tilapia or trout, which are both flaky fish. Replace the vegetables or add potatoes for a heartier supper.
One zucchini or squash, sliced into rounds1/2 onion, peeled and cut into wedgesOne cup grape or cherry tomatoesOne sliced bell pepperThree tablespoons extra virgin olive oilOne tsp. Cajun seasoning or your favourite fish-seasoning mixTwo-three salmon fillets, each weighing about 4 ouncesOne lemon, if desired
Preheat the oven to 450 degrees Fahrenheit and prepare a baking sheet with parchment paper or foil (not wax paper). If you don’t have these, coat the pan thoroughly with vegetable oil. Toss the vegetables with two tablespoons of oil and seasoning in a large mixing bowl, then spread them out on the baking sheet in a single layer.
Place the salmon fillets between the vegetables, skin side down. Brush with the remaining olive oil and serve with two thin lemon slices on top of each plate. Roast the salmon for 12-15 minutes until flaky and largely opaque. To make a healthy and filling lunch, top each dish with one salmon fillet and a generous amount of roasted vegetables.