Fish

Sea Bass Main

Braised Sea bass

Serves 4

Ingredients

2 Red peppers, halved, deseeded
2 tbsp Olive oil
2 Shallots, chopped
1 Garlic clove, finely chopped
250g Cherry tomatoes, halved
Handful capers
12 Large black olives, stoned and roughly chopped
Handful of basil leaves
50ml White wine
100ml Tomato juice
2 Whole sea bass, gutted, scaled and cleaned
Large knob butter
250g Bag spinach

Method

Heat the grill to high. Put the peppers, skin side up, on a baking tray, then place them under the hot grill for about 5-7 mins. Allow to cool and then peel away and discard the skins and roughly chop the peppers.

Heat the oil over a medium heat in a roasting tin. Add the shallots and garlic and cook for a few mins until soft. Stir in the tomatoes, peppers, capers, olives and basil leaves, then cook for a few mins more. Pour in the wine and tomato juice. Stir and gently simmer for 15 mins.

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Lay the fish on the sauce, season and cover with a lid. Leave to cook on a low heat for 15 mins.

Meanwhile, melt the butter in a large pan, then fry the spinach until wilted, season and divide the spinach between two serving dishes. Place the fish on top of the spinach and drizzle some on the sauce. 

Salmon with spring onion salsa

Spring onions contain an important substance called quercitin which has both anti-inflammatory and cancer preventing properties. They also contain substances that improve heart health by making the blood less sticky and preventing blood clots. 

Ingredients

4 salmon fillets
Drizzle of olive oil
Juice of a lemon
1 bunch spring onions
Large handful parsley leaves, chopped
½ red chilli, chopped
2 tbsp olive oil
1 tbsp sherry vinegar

 Method

Chop the spring onions finely and put into a bowl with the parsley and chilli. Stir in the oil, half the lemon juice, vinegar and chilli and season with a pinch of salt and plenty of black pepper. Heat a griddle pan until hot and brush the salmon with a little oil. Cook the salmon fillets for 4-5 mins on each side until just cooked through. Serve with the salsa and a rocket and tomato salad.

New potato and mackerel salad

Serves 2

Ingredients

150g new potatoes
2 small smoked mackerel fillets
100g mushrooms
2 spring onions
Handful of chives
2 tsp mayonnaise

Method

Bring a pan of water to the boil, add the potatoes and allow to simmer for 15 mins. Meanwhile turn on the grill to its highest setting. Slice the mushrooms and spread out on a baking tray and place under the grill for 5 mins.

Drain the potatoes and transfer into a bowl. Add the grilled mushroom and any juices. Use scissors to snip the chives and spring onions into the bowl. Then flake the mackerel from the skin and add to the bowl. Add the mayonnaise, season with plenty of black pepper and stir well together.

Oven baked halibut

You just can’t go wrong with this recipe, it really is so simple! Make sure you use the ripest tomatoes you can find so there are plenty of juices, these are retained in the foil are delicious. The halibut is a low fat fish, a good source of protein and provides important minerals such as zinc and iodine. The recipe works well with salmon or trout fillets too.

Serves 2
Per portion: 125 kcal, 2g fat, 23g protein, 54g carbohydrate
Ingredients

  1. 2 pieces skinless halibut fillet
  2. 2 tomatoes, chopped
  3. 4 spring onions, trimmed and cut on the diagonal
  4. 1 red chilli, deseeded and shredded
  5. 1 carrot, peeled and cut into julienne strips
  6. Juice of a lime
  7. 1 tbsp. soy sauce
  8. Few sprigs fresh coriander

Method
Preheat the oven to 220C/Gas Mark 8. Place each fish fillet on a sheet of kitchen foil and put both on a large baking tray. In a bowl, mix the tomatoes, spring onions, chilli and carrot, then pile half on top of each fish fillet. Drizzle half the lime juice and soy sauce over each one and wrap each fish fillet in the foil to make a parcel. Bake in the oven for 15 minutes. Once ready to serve, scatter with the coriander and enjoy with green beans.

Smoked haddock with crème fraiche and chives

Smoked haddock is low in fat and calories and rich in B vitamins. This recipe has the most wonderful combination of flavours, and it takes only 15 minutes from start to finish. As the fish is smoked it is already quite high in salt, so no need to add any extra, just seaon with pepper and a squeeze of lemon juice.

Serves 2
Per portion: 262 kcal, 42g protein, 8g fat, 5g carbohydrate
Ingredients:

  1. 400g smoked haddock (about 4 fillets) skinned
  2. 2 tbsp. half fat crème fraÎche
  3. Small bunch of chives, snipped
  4. 150ml semi-skimmed milk
  5. Freshly ground black pepper

Place the fish in a frying pan and add a little freshly ground black pepper. Pour in the milk and bring to simmering point and simmer gently for 12 minutes.

Remove the fish to a plate using a fish slice, increase the heat and add the crème fraÎche. Continue to simmer for 2-3 minutes, until the sauce reduces and thickens slightly. Return the fish to the sauce and scatter in the chives, let it bubble for about 30 seconds. Serve with mashed potato and broccoli.

Main Meals

Fish tacos

Sharing and making up food is a great way to get the family sitting around the table and enjoying a meal together. Try these fish tacos, children will have fun putting them together and you can be reassured they are having a healthy meal. Eating more fish is one of the key healthy eating recommendations and whether you choose cod or halibut, both are low in fat, rich in protein and a great source of minerals such as zinc, selenium and magnesium, needed to keep you and your family healthy.

Serves 4
Per portion: 530 kcal, 48g protein, 10g fat, 67g carbohydrate
Ingredients:

  1. Handful of coriander leaves, chopped
  2. 2 tsp. paprika
  3. 1 tsp. cumin
  4. 1 red chilli, deseeded and chopped
  5. Zest of 1 lime
  6. 2 tbsp. olive oil
  7. 750g cod or halibut, cut into large goujons
  8. 8 tortillas
  9. 2 Gem lettuces, shredded
  10. Half a cucumber, diced
  11. 4 spring onions, sliced
  12. 2 limes, cut into wedges

Pre-heat the oven to 200C/gas mark 6. Place the coriander, paprika, cumin, lime zest and olive oil into a blender and blend to form a paste. Place the fish goujons in a bowl, add the paste, coat thoroughly and allow to marinate for at least 15 minutes.

Wrap the tortillas in foil and place in the oven for 5 minutes to warm them through. Meanwhile, spray a little oil into a non-stick frying pan and cook the fish goujons for 1-2 minutes on all sides, keep them moving. Place the fish on a large platter with the lime wedges and serve with the tortillas, lettuce, cucumber and spring onions. Add a dollop of low fat mayonnaise or tartare sauce if desired.

Crab cakes

Crabmeat is low in fat, high in protein and a rich source of important minerals including potassium, iron and zinc. The potassium helps to keep blood pressure in check, while the zinc boosts immunity.

Serves 4
Per portion: 334 kcal, 24g protein, 15g fat, 27g carbohydrate
Ingredients:

  1. 125g fresh breadcrumbs
  2. 400g crabmeat
  3. Pinch of cayenne pepper
  4. 1 tbsp. wholegrain mustard
  5. Splash of Worcestershire sauce
  6. 2 tbsp. reduced fat mayonnaise
  7. 4 spring onions, chopped
  8. Handful of parsley, chopped
  9. Juice of half a lemon
  10. Freshly ground black pepper
  11. Flour for dusting

Method:
Mix together in a bowl the breadcrumbs, crabmeat, cayenne pepper, mustard, Worcestershire sauce, spring onions, mayonnaise and parsley. Season and stir in the lemon juice. Place the bowl in the fridge for a few hours. Sprinkle some flour on a clean surface and on your hands and shape the mixture into 8 patties. Heat a little oil in a non-stick frying pan and when hot fry the crab cakes for 3 minutes on each side.

Costa Rican brown trout with rice and beans

Brown trout is delicious and has a superior flavour to rainbow trout. It can be hard to source but you are more likely to find it as autumn approaches when it comes into season. Trout is rich in protein and an excellent source of omega 3 fats which are important for the immune system and for keeping the heart healthy. Serve the trout with tangy Costa Rican-inspired rice and beans as a change from the more traditional potato offering, this supplies plenty of complex carbohydrate for energy and fibre for a healthy gut.

Serves 4
Per portion: 733 kcal, 20g fat, 32g protein, 100g carbohydrate
Ingredients

  1. 4 brown trout fillets
  2. 250ml dry white wine
  3. 2 cloves garlic, sliced
  4. 2 bay leaves
  5. Freshly ground black pepper
  6. 50g unsalted butter
  7. Juice of 1 lemon
  8. 1 tbsp. olive oil
  9. ½ onion, chopped
  10. 1 bay leaf
  11. 400g rice
  12. 1 can red kidney beans
  13. 1 can white kidney (cannellini) beans
  14. 1 litre water
  15. 1 tbsp. white wine vinegar
  16. Salt and white pepper to taste
  17. Handful chopped flatleaf parsley

Method
Pre-heat the oven to 180C/gas mark 5. Place the trout fillets in a large ovenproof shallow dish and add the wine, garlic and bay leaves and leave to marinate for 30 minutes. Season with the freshly ground pepper, add a knob of butter inside each fillet and sprinkle with lemon juice. Cover the dish with baking foil and bake in the oven for 20 minutes. Meanwhile prepare the rice and beans by sweating the onion and bay leaf in the olive oil in a large pan until transparent (about five minutes). Add the rice and sauté for one minute until the rice is nicely coated. Then add the red and white beans, cover with water and simmer until all the water has been absorbed and the rice is tender. The timing depends on the type of rice you are using. If in doubt, look on the back of the packet. Season with salt and white pepper and stir in the white wine vinegar. Serve each trout fillet on a bed of the rice and beans and drizzle with a little juice from the dish and sprinkle on the parsley.

Seafood and fennel stew

This tasty seafood stew is low in fat, the fennel adds a light, fresh flavour that works especially well with seafood. Serve with crusty French bread.

Serves 2
Per portion: 194 kcal, 26g protein, 6g fat, 8g carbohydrate
Ingredients:

  1. 1 tbsp olive oil
  2. 1 small onion, peeled and finely chopped
  3. 1 bulb fennel, finely chopped
  4. 1 clove garlic, peeled and finely chopped
  5. Splash of vermouth or dry white wine
  6. 300ml chicken stock
  7. 230g can of chopped tomatoes
  8. 250g mixed seafood
  9. 150g baby leaf spinach

Method:

Heat the oil in a large pan, add the onion, fennel and garlic and cook for 5 minutes until softened. Add the vermouth and let bubble for a minute. Pour in the chicken stock and tomatoes and bring to the boil. Simmer for 15 minutes, and then stir in the seafood and spinach to heat through. Season to taste.

Mahi Mahi with saffron, pine nuts and raisins

Try something new like Mahi Mahi fish, it is naturally low in fat and rich in minerals and protein. Serve with plain couscous.

Serves 6
Per portion: 300 kcal, 30g protein, 15g fat, 10g carbohydrate
Ingredients:

  1. 2 tbsp olive oil
  2. 2 onions, peeled and thinly sliced
  3. 3 garlic cloves, peeled and thinly sliced
  4. Pinch of saffron threads, soaked in 3 tablespoons hot water (optional)
  5. 100ml white wine vinegar
  6. 300ml fish stock
  7. 2 tbsp raisins
  8. 2 tbsp toasted pine nuts
  9. 6 skinless, boneless mahi mahi fillets,
  10. 20 vine cherry tomatoes, halved
  11. Handful of fresh coriander, coarsely chopped, to garnish

Method:

Heat half the olive oil in a frying pan, add the onions and garlic and cook for 10 minutes until caramelised. Add the saffron liquid and threads to the pan with the vinegar and fish stock and simmer for 5 minutes, then add the raisins and toasted pine nuts. Remove from the heat and set aside. Heat the remaining olive oil in a large frying pan and fry the fish for 2-3 minutes on one side until just golden brown. Turn the fish, add the tomatoes and pour the onion mixture over the top. Simmer for 2 minutes until the fish is cooked through. Season to taste and garnish with the coriander.