Fish Tacos Recipe

National Eye Week maybe over but we are still sharing some recipe to promote healthy eyes. Today we are going for something savoury with some fish tacos. 


Serves 4

Prep 15 minutes

Cook 5 minutes


  • 600g skinless and boneless white fish fillets, cut into large chunks
  • Good pinch chilli powder
  • 1tsp ground allspice
  • 1tsp smoked paprika
  • Zest and juice 1 lime, plus wedges to serve
  • Cooking oil spray
  • 200g red cabbage, shredded
  • 1 large carrot, shredded or grated
  • 1 little gem lettuce, shredded
  • 325g can sweetcorn in water, drained
  • 1 medium red apple, finely sliced
  • Handful fresh mint or coriander leaves
  • 1tbsp extra-virgin olive oil
  • 8 mini wholegrain or 50/50 tortilla wraps
  • 1 avocado, flesh sliced
  • 150g low-fat natural yogurt


  1. Pat the fish dry with kitchen paper. Combine the spices and lime zest in a medium freezer bag with a grind of black pepper. Add the fish to the bag, then seal and gently shake to coat it in the spice mixture.
  2. Spray a medium non-stick frying pan with oil. Cook the spiced fish for 2–3 min on each side until golden and the flesh flakes easily when tested with a fork.
  3. Meanwhile, combine the cabbage, carrot, lettuce, sweetcorn, apple and mint or coriander leaves in a mixing bowl. Add the lime juice and olive oil, then toss to mix. Warm the wraps according to the pack instructions, then divide among 4 plates.
  4. Top one half of each wrap with the salad, fish, avocado and a dollop of yogurt. Fold up and serve with lime wedges to squeeze over.

Blueberry Muffin Recipe

It is National Eye Health Week from Monday 18 - Sunday 24 of September. Eating a healthy diet is key to looking after your eyes. Blueberries are filled with eye-friendly nutrients so why not make a bath of these classic blueberry muffins to have as a fruity afternoon treat. 


Makes 12

Prep 10 minutes

Cook 20 minutes


  • 180g self-raising flour
  • 190g wholemeal self-raising flour
  • 90g caster sugar
  • 185ml skimmed milk
  • 125g low-fat natural yogurt
  • 3tbsp low-fat spread, melted
  • 2tbsp lemon juice
  • 1 egg, beaten
  • 125g blueberries
  • Icing sugar, to dust


  1. Preheat the oven to 190°C/fan 170°C/gas 5. Line a 12-hole muffin pan with paper cases.
  2. In a large mixing bowl, combine the flours and sugar, then make a well in the middle of the mixture.
  3. In a separate mixing bowl or jug, whisk together the milk, yogurt, melted spread, lemon juice and egg.
  4. Pour the wet mixture into the well of the flour mixture, then add the blueberries and gently stir until everything is just combined.
  5. Spoon the mixture into the cases, then bake for 20 min or until a skewer pushed into the middle of the muffins comes out clean. Transfer to a wire rack to cool, then dust with a little icing sugar.


What Is Macular Degeneration?

Macular Degeneration can lead to severe vision loss and occurs in the central part of the retina, the macular. It is most common in those over 60 however in some rare cases can occur at a younger age. It often occurs in both eyes however the progression in each eye can differ. The degeneration occurs in the retina of the eye so the peripheral vision is not effected therefore will not lead to complete blindness.


- Text appears blurry making it difficult to read

- Difficulty to recognise faces

- Colours do not appear as vibrant

Forms of Macular Degeneration:

Dry: The dry form of macular degeneration is when there are yellow deposits called drusen in the macular. As these grow and increase this is what can lead to the dimming of vision. This is often most apparent when reading. Blind spots in the center of the persons vision can also occur as well as the loss of central vision in severe cases.

Wet: The wet form of macular degeneration is when there is a growth of abnormal blood vessels underneath the macular. The vessel begin to leak blood and fluid into the retina which is what causes the distortion of vision. Side effects include straight lines appearing wavy and blind spots which give a loss of vision. Eventually scarring can happen which will lead to permanent vision loss.

Dry macular degeneration is the most common out of the two forms, however dry macular degeneration can lead to the wet form. Research has found only 10% will develop the wet form and these make up for the majority of those who will suffer from serious vision loss.

Macular degeneration can change over time so it is key that those who suffer from either form monitor their eyesight and have regular eye examinations. 

3D OCT Screening Diagnoses

What is OCT?

OCT – Ocular Coherence Tomography – is an advanced eye scan for people of all ages. Similar to an ultrasound, OCT uses light rather than sound waves to illustrate the different layers that make up the back of the eye. The OCT machine captures both a fundus photograph and a cross-sectional scan of the back of the eye at the same time.

It is a new, completely painless and highly advanced screening system that checks for potentially serious conditions such as glaucoma, diabetes, age-related macular degeneration, vitreous detachments and more.

Your optometrist will take both a digital photograph and a three dimensional cross sectional scan of the back of your eye in one sitting. The scan is non-invasive, painless, simple and quick.

Step 1 – Book an appointment with your optometrist.

Step 2 – The optometrist will scan your eyes using the 3D OCT camera.

Step 3 – The high resolution 3D images are examined by the optometrist using specialist built-in analysis tools.

Step 4 – The results are presented to you.

Step 5 – Any future scans can be compared with previous ones for comparative diagnosis.

What can the scan check for?

1. Age Related Macular Degeneration

OCT can identify this condition and it's type (both wet and dry) and also monitor its progress, for example if you are undergoing treatment for sure a condition.

2. Diabetes

In the UK, more than two million people have been identified as having diabetes. OCT examination enables early detection, which greatly improves the success rate of treatment.

3. Glaucome

Around two in every 100 people over the age of 40 are affected by some form of glaucoma. The danger with chronic glaucoma is that there is no pain and your eyesight will seem to be unchanged, but your vision is being damaged. An OCT examination will confirm if you are at risk or what stage of glaucoma you may have.

4. Macular Holes

A small hole In the macular – the part of the retina which is responsible for our sharp, detailed, central vision. There are many causes of macular holes, one is caused by vitreous detachment, when the vitreous pulls away from the back of the eye and sometimes it does not 'let go' and eventually tears the retina, leaving a hole. Extreme exposure to sunlight can also be another cause.

5. Vitreous Detachments

As people get older the vitreous jelly that takes up the space in our eyeball can change. It can become less firm and move away from the back of the eye towards the centre, in some cases parts do not detach cause 'pulling' of the retinal surface. The danger of this detachment is that there is no pain and your eyesight may remain the same but the back of the eye could be damaged.

What does OCT cost?

There may be an additional charge of the OCT scan, but the benefits are obvious. You can enjoy the peace of mind knowing your eyes are in great condition. 

Healthy Living, Healthy Eyes

Living a healthy lifestyle can help protect your eyes. By looking after your health you are also looking after your eye health. 

Exercise Everyday - Being active can help reduce your risk of having eye disease. Research has shown that exercise may reduce the risk of sight loss. Sight loss can occur as a result of high blood pressure, diabetes and narrowing or hardening of the arteries. 

Diet - Eating a healthy, balanced diet consisting of fruit and vegetables can protect against eye problems. Obesity has been linked to eye problem so a healthy diet can help prevent this. Improving your overall health may help to keep the retina healthy. 

Stopping smoking - Getting advice on quitting smoking can not only improve your health in general it can also help prevent future eye problems. 

Drinking within the recommended limits - Heavy alcohol consumption has been associated with a risk of early age-related macular degeneration. Keeping with the recommended limits of three to four units a day and two to three units for women will help to keep your eyes healthy. 

You can not always tell if an eye disease is developing so whether you are old or young an eye test every 2 years or more is advised to help keep your eyes in check.