Healthy comfort food

a bowl of food on a table: Fried rice with a difference.

FISH, especially oily fish such as sardine, tuna and mackerel should always be included in our diet.

Oily fish are a rich source of Omega 3 fatty acids and are known to have many health benefits, including lowering the risk for heart disease.

A balanced diet should include at least two servings of fish, especially oily fish, each week.

Here are some simple ways to include this nutritious fish into everyday meals with recipes courtesy of Ayam Brand.

Sardines and Prawn Fried Rice

Prep time: 10 minutes

Cooking time: 10 minutes

Serving: 2 pax

Fried rice is such a versatile dish and a must-have comfort food. This recipe only needs eight ingredients – A can of Ayam Brand Sardines in Extra Virgin Olive Oil, prawns, eggs, soy sauce, red bell pepper, sweet corn, cooked rice and oil.

Beat eggs with a pinch of salt, and fry. While frying, prep and cut the prawns into strips. No prawns? You can replace it with chicken or meat strips. Or you can just have sardines as the sole protein.

Heat up more oil, stir fry all the remaining ingredients until cooked through, and thoroughly combined.

Mackarel Paratel

Prep time: 5 minutes

Cooking time: 10 minutes

Serving: 4 pax

For curry lovers, paratel, a dry-ish curry with just a hint of gravy is a quick and tasty meal because it can be whipped up faster than regular curries.

What you need is a can of Ayam Brand Mackarel in Tomato Sauce, curry leaves, sliced red onions, chili, chili powder, lime and salt.

Heat oil, saute the onion, curry leaves and red chili until fragrant. Add in the mackerel with the tomato sauce, mash lightly. Add lime juice and chili powder, and salt to taste. Let it cook until slightly dry, serve with rice or bread or chapati.

Saba Pinwheel Pastry

Prep time: 10 minutes

Cooking Time: 20 minutes

Serving: 12 pax

Start with a base of pre-made puff pastry, spread a mix of two cans of Ayam Brand Saba or Ayam Brand Tuna in Chili, corn, curry powder, cheese and coriander and roll up to form a log. Cut into 2cm wide slices, place on a tray lined with baking sheets, brush egg wash and bake until golden brown.

[email protected]