Recipes - Marrfish - Wholesale Fish & Seafood Delivery

We’ve gathered some inspiration to help you create wonderful seafood meals. We aim to build a library of recipes based around all the fish we sell. We want you to be inspired to try something new and different and the more we diversify in the species we eat, the better it is for sustainability!

Creamy Fish Pie

As the nights draw in, it's the perfect time to cozy up with a wholesome, filling fish pie.

Keyword Pie Mix, Prawns

Prep Time 10

Cook Time 40

Servings 4 people

Calories 427kcal

Ingredients

1.5kg large, waxy potatoes, peeled and cut into 2cm cubes
1 large onion, chopped
1 x 250g tub Garlic & Herbs Extra-Light Soft Cheese
Marrfish Pie Mix
Marrfish Prawns
handful fresh flat-leaf parsley, chopped
milk (optional)
1 tbsp olive oil
100ml fish or vegetable stock
1 tbsp cornflour

Instructions

Preheat the oven to Gas Mark 5, 190ºC, fan 170ºC. Put the potatoes in a large pan and cover with water. Bring to the boil and cook for 10-15 minutes until cooked through. Drain and mash, adding a little milk if you wish. Season with salt and pepper.
Meanwhile, heat the oil in a large saucepan and gently cook the onion for 5-10 minutes, until softened. Add the soft cheese and the stock and combine well.
Blend the cornflour with 2 teaspoons of cold water and stir into the sauce. Cook for a few more minutes until thickened. Add the fish pie mix and cook for 2 minutes before stirring in the prawns and parsley.
Pour into an oven dish and top with the mash. Cook for 25-30 minutes until piping hot (add cheese on top if you need extra comfort).

Poached Plaice With Creamy Mushroom Sauce

A simple poached plaice with creamy mushroom sauce recipe that you will find delicious.

Prep Time 10

Cook Time 15

Servings 4 people

Calories 292kcal

Ingredients

4 skinless fillets of plaice
175ml reduced-salt fish stock
175ml white wine
sprig rosemary, leaves only
100g button mushrooms, sliced
small bag of baby spinach
2 tbsp reduced-fat crème fraiche
500g steamed new potatoes in their skins
160g steamed green beans
160g steamed asparagus

Instructions

Put the stock, wine and rosemary into a shallow saucepan, bring to the boil and simmer until it’s reduced to half the original quantity. Add the mushrooms and simmer for a further 2-3 minutes.
Loosely roll up the fillets of fish and put on top of the mushrooms. Cover with a lid and gently poach the fish for around 5-8 minutes, or until it’s cooked through.
Put the spinach in a colander then pour over a kettleful of boiling water. Drain well then divide between four warm plates. Remove the plaice from the stock and mushroom mixture and put on top of the spinach.
Add the crème fraiche to the stock and mushrooms and gently heat through (don’t allow it to boil or it may curdle) and pour over the fish.
Serve with the potatoes, asparagus and green beans.

Cod Kofta Flatbread

Bringing together Indian spices and cool coconut relish, this street-food inspired cod dish is bursting with gentle chilli heat and fresh fragrant herbs.

Cook Time 25

Servings 4 people

Calories 671kcal

Ingredients

4 cod fillets
grated zest of a lemon
2 cm piece ginger, peeled and finely grated
2 cloves garlic, crushed
1 green chilli, finely chopped
½ tsp turmeric
1 tsp ground cumin
½ tsp cumin seeds
2 cardamom pods, seeds removed and crushed
30g breadcrumbs
handful of dill, chopped
handful of coriander leaves, chopped
sea salt flakes & freshly ground black pepper
rapeseed oil, for frying

Relish

50g desiccated coconut
½ small red onion, finely diced
1 green chilli, finely chopped
juice of 1 lime
small handful of coriander leaves, chopped
small handful of mint leaves, chopped
sea salt flakes & freshly ground black pepper
pinch of caster sugar

Instructions

Roughly chop the fish into small pieces and put into a food processor with all the other kofta ingredients. Season well and pulse until combined. Mould into 20 small koftas and pop in the fridge to chill for half an hour.
Meanwhile, in a small bowl, combine all the relish ingredients and leave to one side.
Add a little oil to a frying pan and fry the koftas until cooked through – this will take about 3-4 minutes on each side.
Serve immediately on the warmed flatbreads with the coconut relish.

Coley With Mash

Enjoy this coley with mash and asparagus recipe. A superb alternative to cod or haddock.

Prep Time 12

Cook Time 20

Servings 2 people

Calories 471kcal

Ingredients

2 170g coley fillets
450g potatoes, peeled and cut into chunks
1 tbsp olive or rapeseed oil
2 tsp butter
4 tbsp semi-skimmed milk
chopped fresh parsley, to garnish
320g mixed green vegetables, steamed
lemon wedges, to serve
salt & pepper

Instructions

Place the potatoes in a pan with just enough water to cover them. Bring to the boil, then cover and simmer for 20 minutes or until tender.
While the potatoes are boiling, heat the olive oil and 1 tsp of the butter in a frying pan over a medium heat, until sizzling. Season the coley with salt and black pepper and add to the pan. Cook for 3-4 minutes on each side – when cooked, it will be white all the way through – then keep warm and set aside.
When the potatoes are cooked, bring the milk to the boil. Drain the potatoes then return to the pan with the milk and remaining butter. Mash until smooth and creamy. Season with salt and pepper to taste.
Divide the mash between two plates then top the with fish, garnished with the parsley, and serve with the green veg and lemon wedges.

Monkfish Kebabs

These meaty monkfish kebabs are so tasty, served with an Asian inspired marinade.

Prep Time 10

Cook Time 5

Servings 2 people

Calories 284kcal

Ingredients

250g monkfish tails, cut into large pieces
olive oil, for brushing
1 lime, sliced
2 tortilla wraps, warmed
1 handful shredded lettuce
2 tbsp salsa or mild chilli sauce
wooden skewers

Marinade

juice of 1 lime
15g ginger, finely diced
1 garlic clove, chopped
2 tsp Chinese rice wine
3 tbsp oyster sauce

Instructions

Make the marinade: mix together all the ingredients in a non-metallic bowl. Add the monkfish.
Preheat the barbecue or grill. Brush the rack with oil.
Thread the marinated monkfish onto the soaked skewers. Place on the barbecue or under the grill and cook for approx. 2 minutes on each side until cooked through. Place the lime slices on the barbecue (or under the grill) until griddle lines appear.
Top the tortillas with the lettuce. Slide the barbecued monkfish off the skewers into the wraps. Top with the salsa or chilli sauce and serve with the lime slices for squeezing over.

Garlic King Prawns

Want to be taken back to that delicious tapas you had whilst visiting your favourite holiday destination? Then look no further, we have you covered with these garlic king prawns.

Prep Time 5

Cook Time 7

Servings 2 people

Calories 261kcal

Ingredients

12 extra large raw king prawns
50g butter
4 large garlic cloves, peeled and finely minced
salt and black pepper
parsley, finely chopped to garnish
lemon wedges, to serve

Instructions

Melt the butter over a gentle heat in a large frying pan and then add the minced garlic. Sauté the garlic for about 1 minute.
Add the king prawns and turn up the heat. Sauté them for about 3-5 minutes, turning them constantly until they are a vivid pink. Season lightly with salt and pepper
Serve the hot king prawns with the garlic butter, scattering the chopped parsley on top of them and with lemon wedges on the side.

Sea Bream With Garlic

Simplicity at it's best - sea bream with garlic and rosemary olive oil. Healthy and delicious in one.

Prep Time 15

Cook Time 15

Servings 4 people

Calories 329kcal

Ingredients

4 prepared whole sea bream
2 garlic cloves
large handful of fresh rosemary sprigs
4 tbsp olive oil
salt and black pepper
lemon wedges, to serve

Instructions

Gently bash or chop the rosemary and garlic then place in a small dish with the olive oil. Leave for 10 minutes to allow the flavours to combine.
Preheat the grill to medium.
Slash the fish a few times with a sharp knife on one side only, making sure you don’t cut all the way through the flesh.
Remove the rosemary and garlic from the oil then brush the fish on both sides with the oil. Poke a few rosemary sprigs into the slashes and season with salt and pepper.
Grill for 5-7 minutes on each side or until cooked through. Serve with the lemon wedges.

Posh Mackerel on Toast

Push the boat with these posh sardines with toast recipe for when you are wanting to impress!

Prep Time 10

Cook Time 5

Servings 1 people

Calories 579kcal

Ingredients

3 mackerel, cleaned and gutted
1 tbsp olive oil, plus extra for brushing
1 clove garlic, roughly chopped
1 small red or green chilli, deseeded and roughly chopped
handful fresh herbs, e.g. parsley, chopped
3 slices sourdough bread, toasted
lemon wedge, to serve
black pepper

Instructions

Gently heat the oil in a non-stick frying pan and add the garlic, chilli and herbs. Fry for a few minutes.
Preheat the grill too high. Brush the sardines with a little oil and place under the grill. Cook for a few minutes on each side until cooked through.
Top the sourdough toast with the sardines then spoon over the garlic and herb mix and serve with a lemon wedge for squeezing over.

Scallops With Chorizo

This appetising scallops with chorizo recipe will really impress dinner guests.

Prep Time 10

Cook Time 20

Servings 2 people

Calories 348kcal

Ingredients

6 prepared scallops
160g frozen peas
1 tbsp butter
1 tbsp olive oil
50g chorizo, cut into even sized chunks
salt and black pepper
rocket leaves, to garnish

Instructions

Boil the peas according to the pack instructions then drain well. Add half the butter, blitz with a hand blender, and season with salt and pepper to taste. Keep warm and set aside.
Heat the oil in a non-stick frying pan, add the chorizo and gently fry until crisp. Remove from the pan with a slotted spoon.
Turn up the heat and add the remaining butter to the pan. Season the scallops with salt and pepper, then add to the pan. Move the frying pan like a clock face. When you came back to the top turn the scallops over. They only take around a minute to cook on each side (depending on how big they are).
Spoon the pea puree onto two plates, then arrange with the chorizo and scallops. Drizzle over the remaining oil from the pan and garnish with a few rocket leaves.

Salmon Niçoise

Try this summery and nutritious salad for a quick and yummy meal.

Keyword Salmon

Cook Time 18

Servings 2 people

Calories 398kcal

Ingredients

2 salmon fillets
300g green beans
2 large free range eggs
8 black olives
2 tbsp Greek yogurt

Instructions

Place the salmon skin side down in a colander over a pan of boiling salted water, covered, to steam for 8 minutes.
Line up the beans, trim off just the stalk end, then boil in the water under the salmon for 6 minutes, or until just cooked but not squeaky. Gently lower in the eggs to cook for exactly 5½ minutes, alongside.
Meanwhile, squash the olives and remove the stones, then finely chop the flesh. Mix half of the olives through the yogurt with a splash of red wine vinegar, taste and season to perfection with sea salt and black pepper.
Remove the salmon to a board, then drain the eggs and beans in the colander.
Toss the beans in the dressing and divide between your plates. Refresh the eggs under cold water until cool enough to handle, then peel and cut into quarters.
Flake over the salmon, discarding the skin, arrange the eggs on top and dot over the remaining chopped olives.
Finish with 1 teaspoon of extra virgin olive oil and a good pinch of pepper, from a height.

Monkfish With Lemon Dressing

This monkfish dish is superbly lemony and finished with almonds and coriander. Swap the dressing for rocket wilted in a little olive oil and water if you prefer

Keyword Monkfish

Cook Time 1 15

Servings 4 people

Calories 467kcal

Ingredients

4 monkfish portions
1 stalk lemongrass, bashed and finely chopped
4 lime leaves, chopped
1 tsp lemon thyme leaves
5 tbsp extra-virgin olive oil, plus extra for frying
handful wild rocket leaves, to serve

For the lemon dressing (citrus vierge)

strips of zest from 2 lemons, pith removed
25g caster sugar
6 tbsp extra-virgin olive oil
2 tsp lemon juice
½ tsp coriander seeds, toasted, then ground
½ tsp black onion seeds
2 tbsp currants
4 tbsp whole blanched almonds
2 tbsp roughly chopped coriander

Instructions

Place the monkfish in a bowl with the lemongrass, lime leaves, lemon thyme and olive oil. Cover and chill for 6 hrs to marinate.
Meanwhile, make the lemon dressing. Chop the strips of lemon zest into small dice and tip into a pan of boiling water. Bring back to the boil, then drain. In a small saucepan, cook the blanched lemon zest with the sugar in 140ml water for about 5 mins. Drain the lemon zest and mix together with the remaining ingredients and 2 tbsp water. Taste and season, if you like.
About 20 mins before you’re ready to eat, remove the monkfish from the marinade and lightly season. Heat some olive oil in a large non-stick frying pan over a medium heat and fry the monkfish medallions for 4 mins on each side until golden brown. Remove from the pan and allow to rest in a warm place for 4 mins. To serve, gently warm the dressing, adding more water if needed. Spoon it over the monkfish and around the plate, then scatter with rocket leaves.

Pan-Fried John Dory With Smoked Paprika Butter Recipe

John Dory fried in olive oil and butter is a great dish as is, but a dash of smoked paprika adds extra colour and flavour.

Keyword John Dory

Cook Time 30

Servings 4 people

Ingredients

butter, softened
½ tsp smoked paprika
1 tbsp olive oil
4 John Dory fillets
salt, to season
1 lemon, cut into wedges

Instructions

Combine the butter and paprika and set aside. Heat a large frying pan until very hot and add the olive oil. Season the fish well with salt and add the fillets to the pan, skin side down, pressing firmly with a fish press or the back of a spatula for a minute or so to stop the fillet curling.
Cook for about 2 minutes, then flip and add the paprika butter to the pan, basting the fish with it as it melts. Cook for a further 2 minutes until the fish is just cooked and the butter foamy. Remove from the pan and serve immediately with wedges of lemon.

Prawn & Sweetcorn Fritters

These little starters tick all the boxes - healthy, quick and incredibly moreish!

Keyword Prawns

Prep Time 10

Cook Time 15

Servings 4 people

Calories 399kcal

Ingredients

140g plain flour
1 tsp baking powder
2 eggs
125ml milk
2 tbsp yellow or red Thai curry paste
140g sweetcorn kernels
small bunch spring onions , chopped
small bunch coriander leaves, chopped
140g raw peeled king prawns, chopped
vegetable oil, for frying
sweet chilli sauce, to serve

Instructions

Tip the flour, baking powder and ½ tsp salt into a bowl or jug. Whisk in the eggs and milk to form a thick smooth batter. Stir the curry paste into the batter and mix until combined. Tip the sweetcorn, spring onions, coriander and prawns into another larger bowl.
Pour the batter onto the sweetcorn, mix and fold through to combine. Heat a few tbsp of oil in a large, non-stick pan until hot. Fry large spoonfuls of the batter at a time (do this is batches), for about 2 mins each side, or until golden and cooked through. You will make about 8-10. Keep warm in a low oven while you cook the rest. Serve with sweet chilli sauce.

Piri-Piri Prawns

Make sure there are extra as everyone will want one of these - and a finger bowl too - they can get messy!

Keyword Prawns

Prep Time 10

Cook Time 5

Servings 6 people

Calories 134kcal

Ingredients

4 tbsp sunflower oil
4 garlic cloves, crushed
2 red chillies, deseeded and finely chopped
¼ tsp sea salt
½ tsp paprika
18 large prawns in their shells (with the heads on if possible)
mint relish

Instructions

Mix the oil with the garlic, chilli, salt and paprika, then toss in the prawns. Marinate the prawns in the fridge for up to 1 day.
TO BARBECUE: Cook the prawns singly or thread 3 onto skewers to make portions. Barbecue for just a few mins each side until they turn from grey to pink. Serve with the mint relish (just tiny pots per portion), warm finger bowls with lime slices, napkins, and a bowl for the shells.

Asian Prawn & Pineapple Salad

This no-cook main course salad can just be tossed together and served on its own, or with steamed rice or boiled noodles.

Keyword Prawns

Prep Time 20

Servings 4 People

Calories 202kcal

Ingredients

1 small pineapple or 350g pineapple chunks
140g beansprouts
250g cooked king prawns
½ cucumber, peeled, deseeded and sliced on the angle
200g cherry tomatoes, halved
handful mint leaves, very roughly chopped
50g unsalted cashew, toasted if you like

For the Dressing

½ red chilli, deseeded and sliced
1 garlic clove
1 tsp golden caster sugar
juice 2 limes
1½ tsp fish sauce

Instructions

Mash the chilli, garlic and sugar to a paste using a pestle and mortar or small processor. Stir in the lime juice and fish sauce, then set aside.
Peel, quarter, core and slice the pineapple at an angle. Toss with beansprouts, prawns, cucumber and tomato and some of the dressing. Pile into bowls and scatter with mint and cashews. Drizzle with the rest of the dressing and serve.

Chilli Prawn Linguine

Keyword Prawns

Prep Time 5

Cook Time 25

Servings 6 People

Calories 333kcal

Ingredients

280g linguine pasta
200g sugar snap peas, trimmed
2 tbsp olive oil
2 large garlic cloves, finely chopped
1 large red chilli, deseeded and finely chopped
24 raw king prawns, peeled
12 cherry tomatoes, halved
a handful of fresh basil leaves
mixed salad leaves and crusty white bread, to serve

Lime Dressing

2 tbsp virtually fat-free fromage frais
grated zest and juice of 2 limes
2 tsp golden caster sugar

Instructions

To make the dressing, mix 2 tbsp virtually fat-free fromage frais, the grated zest and juice of 2 limes and 2 tsp golden caster sugar in a small bowl and season with salt and pepper. Set aside.
Cook 280g linguine pasta according to the packet instructions. Add 200g trimmed sugar snap peas for the last minute or so of cooking time.
Meanwhile, heat 2 tbsp olive oil in a wok or big frying pan, toss in 2 finely chopped large garlic cloves and 1 deseeded and finely chopped large red chilli and cook over a fairly gentle heat for about 30 seconds without letting the garlic brown.
Tip in 24 peeled raw king prawns and cook over a high heat, stirring frequently, for about 3 minutes until they turn pink.
Add 12 halved cherry tomatoes and cook, stirring occasionally, for 3 minutes until they just start to soften.
Drain the linguine pasta and sugar snap peas well, then toss into the prawn mixture.
Tear in a handful of basil leaves, stir, and season with salt and pepper.
Serve with mixed salad leaves drizzled with the lime dressing, and warm crusty white bread.

Honey, Sesame & Orange King Prawns

Enjoy our honey, sesame and orange king prawns as part of a Chinese feast the whole family will love. Top with spring onions and serve with rice.

Keyword Prawns

Prep Time 10

Cook Time 10

Servings 4 People

Calories 444kcal

Ingredients

2 tsp sesame oil
1 large large orange, zested and juiced
3 tbsp honey
2 tbsp low-salt soy sauce
1 tbsp rice vinegar
3 tbsp cornflour
2 tbsp sesame seeds
generous pinch of Chinese five-spice powder
300g raw king prawns
3 tbsp sunflower or vegetable oil
1 garlic clove, thinly sliced
2 spring onions, sliced
200g long-grain rice, cooked, to serve

Instructions

Mix the oil, orange zest and juice, honey, soy and vinegar in a bowl, then combine the cornflour, sesame seeds, five-spice and a pinch of salt in another bowl. Run a small knife down the back of each prawn, so they butterfly out as they cook, helping more sauce stick to them.
Toss the prawns through the cornflour mixture. Heat the oil in a large wok or frying pan. When it’s very hot, add the garlic. Sizzle for 10 secs, but don’t let it brown. Add the prawns and any flour and seeds left in the bowl. Stir-fry over a high heat for a few minutes, until the prawns are pink and the sesame seeds are golden. Tip the prawns onto a plate and pour the sauce mixture into the wok. Bubble for a few minutes until thickened. Add the prawns back to the wok and stir to coat in the sauce. Heat through for another 30 seconds. Top with spring onions and serve with rice.

Crab Curry

Use pots of white and brown crabmeat, or pick the meat from fresh crab for this tasty Sri Lankan crab curry. Tamarind adds a lovely sweet and sour note

Keyword Crab

Prep Time 30

Cook Time 15

Servings 4 people

Calories 499kcal

Ingredients

85ml oil
1 tsp fenugreek seeds
1 tsp mustard seeds
2 garlic cloves, chopped
2-3 green chillies, chopped
1 thumb-sized piece ginger, grated
10 curry leaves
2 onions , sliced
2 tsp chilli powder
1½ tsp turmeric
300ml fish stock
1½ tbsp coconut milk powder
2 tbsp tamarind pulp water
2 tomatoes , cut into chunks
10g fresh drumstick leaves (optional)
500g white crabmeat (use ready prepped or pick your own)
20g brown crabmeat (use ready prepped or pick your own)
cooked rice

115g frozen or fresh grated coconut
1 tbsp cumin seeds
1 tbsp peppercorns

Instructions

First, make the paste. Dry-roast the coconut, cumin seeds and peppercorns until golden, then pound using a pestle and mortar or blend to a smooth paste.
Heat the oil in a saucepan, add the fenugreek and mustard seeds and cook until they start to crackle. Add the garlic, green chilli, ginger, curry leaves and onion, sauté until golden, then add the chilli powder, turmeric and coconut paste. Cook for 10-15 mins, making sure the mixture doesn’t stick – add a splash of water if you need to. Add the fish stock and reduce until the mixture thickens a little.
Add the coconut milk powder, tamarind pulp and tomatoes and stir in the drumstick leaves, if using. Season with salt and cook for 10 mins. Check the seasoning, then add the mixed crabmeat and heat through, stirring gently. Serve with rice.

Pan-Fried Scallops With Lime & Coriander

For a healthy-yet-special starter, try Jo Pratt's zesty scallops

Keyword Scallops

Prep Time 10

Cook Time 2

Servings 2 people

Ingredients

6-8 scallops
1 tbsp olive oil
2 large chopped garlic cloves
1 tsp chopped fresh red chilli
juice of half a lime
roughly chopped coriander
salt and pepper

Instructions

Fry the scallops in the olive oil for about 1 min until golden, then flip them over and sprinkle over the garlic cloves and chopped fresh red chilli into the pan. Cook for about 1 min more, then squeeze over the juice of the lime.
Finish off with roughly chopped coriander and salt and pepper. Serve straight away.

Seared Scallops With Flavoured Greens

Cooking for friends? This sophisticated starter is a taste sensation with lemon, anchovies and garlic packing a punch

Keyword Scallops

Prep Time 15

Cook Time 10

Servings 6 people

Calories 146kcal

Ingredients

2 tbsp rapeseed oil
3 shallots, diced
2 garlic cloves, crushed
zest and juice 2 lemons
300g dark greens, such as cavalo nero or kale, stalks removed then shredded
50g anchovies, chopped
9 large scallops, roe removed and halved horizontally
knob of butter

Instructions

Heat half the oil in a frying pan. Add the shallots, garlic and lemon zest, and fry gently until soft. Add the greens the anchovies, and cook for 5 mins until the leaves are wilted.
Meanwhile, heat the remaining oil in a non-stick pan, then add the scallops and fry for 1-2 mins on each side. Add the butter and lemon juice to the pan and swirl until the butter melts and you have a glossy sauce. Divide the cabbage and scallops between 6 plates and serve with the pan juices spooned over.

SCALLOPS WITH WARM ENDIVE SALAD AND GRAPEFRUIT DRESSING

Try Marrfish's very own recipe for a yummy scallop dish... By Ben

Prep Time 10

Cook Time 15

Servings 2 people

Ingredients

Dressing

5 tsp honey
juice from 1 grapefruit
salt and pepper
1 tbsp red wine vinegar

Salad

12 scallops
2 endive
2 peppers
watercress
spinach
4 rashers bacon
50g butter
olive oil
salt and pepper

Instructions

Cube the bacon and fry in a little olive oil until cooked.
Cut the Endives length ways into 4 and sleeve the pepper.
Rub the Pepper and Endive in olive oil, and season with salt and pepper.
Place the pepper and endives into a oven proof dish, cover in tin foil and place bacon on top of the foil. Place in preheated oven at 180 degrees for 30 mins.
In meantime mix all ingredients together for dressing and whisk well.
When time remove the bacon, pepper and endive from the oven.
Now season the scallops, and pan fry for 2 mins one side in a hot pan, leave space between each scallop so that when they drop their water content (and they will) they don't boil each other.
Turn the scallops and begin to dress the salad.
After two minutes drop the butter into the pan, and baste all the scallops before removing from the heat.
Layer the salad and sprinkle the bacon bits on top before placing your scallops to finish.

Tandoori Spiced Sea Bream

Simple to prep but with pretty special results.

Keyword Sea Bream

Prep Time 20

Cook Time 10

Servings 2 people

Calories 225kcal

Ingredients

drizzle olive oil, for frying
2 sea bream fillets

For the tandoori butter

1 tsp garlic paste (blend lots of peeled garlic with a little vegetable oil, then freeze in ice cube trays)
1 tsp 1 tsp ginger paste (made as above)
2 green chillies
¼ tsp red chilli powder
½ tsp turmeric
½ tsp garam masala
juice ½ lime
100g unsalted butter

Instructions

Mix the tandoori butter ingredients, plus some seasoning, in a small food processor or with a hand-held blender until smooth. Scrape onto cling film, then use the cling film to help you roll it into a cylinder. Twist the ends to seal in the butter and chill until firm. The butter will last in the fridge for a week, or in the freezer for up to 3 months.
Heat a heavy-based frying pan with a drizzle of oil until really hot. Season the fish, then place in the pan, skin-side down, and cook for 4-5 mins until crisp and almost cooked through. Carefully turn over, add a good tbsp of tandoori butter to the pan and spoon it over the fish as it melts. Serve straight away with the Crushed saffron potatoes and Green beans with coconut (recipes below), with any pan juices poured over.

Sea Bream With a Courgette Salad With Fresh Mint and Rocket

Mediterranean flavours pack in punch here and would work just as well with sea bass or tuna.

Keyword Sea Bream

Prep Time 30

Cook Time 30

Servings 4 people

Calories 551kcal

Ingredients

4 sea bream fillets
1 lemon, juice only
6 tbsp extra virgin olive oil, plus extra for drizzling
2 garlic cloves, finely chopped
1 tbsp capers
4 anchovies
200ml white wine
300g cherry tomatoes, halved, de-seeded
salt and freshly ground black pepper
150g black olives, pitted
1 handful parsley, finely chopped
1 pinch oregano

For the courgette salad

125ml extra virgin olive oil
4 balsamic vinegar
1 garlic clove, finely chopped
handful fresh mint, finely chopped
4 small courgettes
2-3 handfuls of rocket leaves

Instructions

For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes.
Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved.
Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly.
Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes.
Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking.
Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside.
Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices.
Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes.
Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad.

Warm Tuna & Lentil Niçoise Salad

The simplest of salads that's two of your 5 a day. With just 4 ingredients you can create a hearty lentil lunch to keep you going 'til dinner

Keyword Tuna

Prep Time 3

Cook Time 7

Servings 2 people

Calories 554kcal

Ingredients

2 medium eggs
1 pouch lentils
1 mixed olive and veg antipasti
2 tuna steaks

Instructions

Cook the eggs in a pan of boiling water for 7 mins, then set aside in cold water. Tip the lentils into a saucepan and gently warm. Stir through the mixed antipasti in their oil, along with the tuna steaks broken into large flakes. Season to taste. Gently peel the eggs and slice them in half. Spoon the warm lentils into bowls and top each one with the halved eggs and black pepper.

Moroccan-Spiced Tuna

Jazz up tuna with Moroccan spices for a super fast meal

Keyword Tuna

Cook Time 10

Servings 4 people

Calories 623kcal

Ingredients

20g pack coriander (leaves and stalks)
3 garlic cloves
½ tsp each paprika, ground cumin and chilli powder
1 tbsp lemon juice
150ml extra-virgin olive oil
4 tuna steaks

Instructions

Put the coriander, garlic, spices and lemon juice into a blender and blitz to a purée. With the motor running, slowly add the olive oil until you get a smooth, thick sauce. Set aside.
Sit the tuna steaks in a non-metallic dish and cover with two-thirds of the sauce. Cover with cling film, then leave to marinate in the fridge for about 20 mins (or for up to 4hrs).
Heat a griddle pan or grill. Shake off any excess marinade, season the tuna steaks, then cook for 2-4 mins, depending on thickness for medium rare, turning once (cook 2 mins more for well done). Drizzle over the remaining sauce paste to finish. Try serving with new potatoes; for a Moroccan twist, toss melted butter, harissa spice mix and chopped coriander leaves through the potatoes.

Grilled Halibut With Chunky Avocado Salsa

Add some oomph to halibut with salsa and avocado - it'll remind you of Mediterranean nights

Keyword Halibut

Cook Time 15

Servings 2 people

Calories 423kcal

Ingredients

1 ripe avocado
2 ripe plum tomatoes, each chopped into 6
1 small red onion, finely sliced
3 olive oil, plus some for drizzling
juice half a lemon or 1 lime
small bunch coriander, leaves only
2 halibut portions

Instructions

Halve and stone the avocado and use a teaspoon to scoop chunks of the flesh into a bowl. Gently mix all the other ingredients, except the fish, in with the avocado, then set aside.
Heat a griddle pan until very hot. Season the fish with pepper, and salt if you want, then drizzle with a little olive oil. Griddle the fillets for 2-3 mins on each side until charred and cooked through. Serve with the avocado salad.

Red Wine Poached Halibut With Bacon & Mushrooms

An ultra-indulgent fish dish using fresh halibut, streaky bacon, wild mushrooms and a flavourful sauce made from the simmered-down poaching liquid

Keyword Halibut

Prep Time 10

Cook Time 30

Servings 2 people

Calories 447kcal

Ingredients

200ml red wine
100ml chicken stock
3 thyme sprigs
3 black peppercorns
2 halibut portions
2 rashers streaky bacon
1 tbsp oil
2 tbsp butter
100g wild mushrooms (or a large king oyster mushroom, cut in half lengthways)
½ lemon juiced
115g spinach

Instructions

Heat oven to 160C/140C fan/gas 3. Put the wine, stock, thyme, peppercorns and a pinch of salt in a deep-sided frying pan and bring to just below the boil. Drop in the halibut, turn down the heat and poach for 8 mins or until flaking apart. While the fish is poaching, fry the bacon in a hot frying pan for 2 mins each side until crispy. Remove from the pan, cover with foil and keep warm in the oven.
In the same frying pan, heat the oil and 1 tbsp butter until foaming. Add the mushrooms and cook until you get a lovely golden colour. (If using a king oyster mushroom, turn over to get an even colour on both sides.) Once cooked, add the lemon juice to taste and sprinkle with a little salt.
Lift the cooked fish from the pan, lay on a plate, cover with foil and keep warm in the oven. Turn the heat up on the poaching liquid, reduce by two-thirds, then pour through a fine sieve.
Wash the spinach in cold water and add to the mushrooms. Season, add more butter if needed, and cook for about 3 mins, stirring until wilted. Divide the spinach and mushrooms between two plates and serve the halibut on top. Spoon over the reduced sauce and top with a rasher of crispy bacon.

Masala Mackerel

The strong flavour of mackerel can handle some spice, so we’ve paired it with aromatic cumin, coriander and fennel, fiery ginger and tangy pickled onions

Keyword Mackerel

Prep Time 20

Cook Time 15

Servings 4 people

Calories 783kcal

Ingredients

4 mackerel fillets
drizzle of rapeseed oil, vegetable oil or sunflower oil
rice, to serve (optional)

1 tsp cumin seeds
½ tsp coriander seeds
½ tsp fennel seeds
2 tsp garam masala
1 roasted red pepper, from a jar
2 garlic cloves
thumb-sized piece ginger, peeled and roughly chopped
1 small onion, halved
1 tbsp tomato purée
2 tbsp desiccated coconut

For the green yogurt

250g pot natural yogurt
small bunch coriander, plus a few leaves to serve
2 limes, 1 zested, ½ juiced, 1 cut into wedges to serve
1 tsp sugar
2 spring onions

For the pickled onions

1 red onion, thinly sliced
½ lime, juiced
½ tsp sugar

Instructions

First make the masala paste. Tip the seeds into a dry frying pan, toast for 1-2 mins until aromatic, then tip into the small bowl of a food processor. Add the remaining paste ingredients, season with salt and whizz until everything is finely chopped and well combined. Add a splash of water and combine well.
Slash each mackerel a few times on each side. Rub the paste all over each fish, making sure you get into the slashes. Cover with cling film and chill for 1 hr, or overnight if you like.
For the yogurt, combine the ingredients in the small bowl of your food processor, season well and chill until ready to serve. Put the ingredients for the pickled onions in a bowl. Massage the lime juice and sugar into the onion rings for 1-2 mins, then cover and set aside at room temperature to pickle for 30 mins, or overnight if you prefer.
If serving with rice, make sure you have this on the go. Heat the grill to high. Put the mackerel on a baking tray lined with foil. Drizzle with a little oil and grill for 5-6 mins each side, or until the flesh is cooked through – it should easily slide away from the bones when pushed with a knife.
To serve, arrange the fish on a platter. If the yogurt has thickened, loosen it with a drizzle of water – it should be like single cream. Drizzle it over the fish, then top with pickled onions, coriander leaves and lime wedges. Serve the rice on the side, with extra green yogurt sauce.

Warm Mackerel & Beetroot Salad

A simple but flavoursome salad that's easily made for two or more people

Keyword Mackerel

Prep Time 10

Cook Time 15

Servings 4 people

Calories 645kcal

Ingredients

450g new potato, cut into bite-size pieces
3 smoked mackerel fillets, skinned
250g cooked beetroot
100g bag mixed salad leaves
2 sticks of celery
50g walnut pieces

For the dressing

6 tbsp good-quality salad dressing
2 tsp creamed horseradish sauce

Instructions

Boil the potatoes for 12-15 mins until just tender. Meanwhile, flake the mackerel fillets into large pieces and cut the beetroot into bite-size chunks.
Drain the potatoes and cool slightly. Mix the salad dressing and horseradish sauce together in a salad bowl and season. Tip in the potatoes – they should still be warm.
Add the salad leaves, mackerel, beetroot, celery and walnuts, and toss gently. Serve with crusty bread.

Langoustines With Lemon & Pepper Butter

This langoustines recipe is perfect for dinner parties – quick, a bit showy and totally delicious

Keyword Langoustine

Cook Time 35

Calories 610kcal

Ingredients

1 kg langoustines
400 ml white wine , or water
50 g fresh breadcrumbs
olive oil
2 lemons

LEMON & PEPPER BUTTER

100 g butter , softened
2 tsp coarse black pepper
1 lemon

Instructions

For the lemon and pepper butter, simply mix the butter, black pepper and the lemon zest with a pinch of sea salt and set aside.
Heat a grill to high. Combine the langoustines and wine or water in a pan. Bring to the boil, cover, then lower the heat and simmer for 5 minutes. Remove and cool slightly.
Place your langoustines, belly-side down, on a chopping board and cut in half lengthways, discarding the black vein in the tail.
Place, flesh-side up, on a baking tray, top with the lemon butter, sprinkle over the breadcrumbs and drizzle with oil.
Finely grate the zest from 1 lemon into a bowl and set aside, then halve both lemons. Place the lemon halves on the tray. Grill for 5 to 10 minutes, or until golden – keep an eye on it.
Serve the langoustines sprinkled with zest and with the grilled lemon.

Grilled Langoustine with Aioli Mayonnaise

However you serve your langoustines they should always be the star of the show so make sure not to over power them in any dish, this simple recipe allows the sweetness of these beautiful creatures to shine right through. Cooking time is minimal but take your time to prepare the Langoustines.

Servings 4 people

Ingredients

12 Langoustine
1 clove of Garlic peeled
Pinch of salt
4 tbsp good brand Mayonnaise
Dried oregano to taste
Rapeseed oil

Instructions

Pre-heat grill to high. Whilst this is heating split your langoustine. To do this lay an individual langoustine on its back, and using a sharp knife and pivoting on the point, press the blade down its middle, starting from the head end towards its tail. Be firm but don't go right through its shell. Now using your fingers pull them open so you end up with a butterfly effect one claw on each side. If u feel the need rinse out the head cavity but don't use too much water.
Lay all the split Langoustine onto a baking tray and then put two or three droplets of rapeseed oil in the middle of each one, being careful not to saturate them.
Sprinkle approx 1 /5 of a teaspoon of dried oregano over the flesh of each Langoustine, put to one side until needed.
Now place your garlic and salt into a pestle and mortar and crush the garlic into the salt until it becomes a thin paste. At this point mix in your mayonnaise making sure to blend the two well.
Now place your baking tray under the grill for 4 mins or until the flesh turns white all the way through.

Healthy Fish and Chips

Try this super healthy version of the British classic!

Prep Time 10

Cook Time 25

Servings 2 people

Ingredients

For Chips

6 Medium potatoes
2 tbsp Turmeric
2 tbsp Vegetable oil

For Fish

2 Large haddock fillets
100g Panko Bread Crumbs
Half a bunch Coriander
1 Lemon
20g Parmesan cheese

Instructions

Peel the potatoes and cut into chips
Add the turmeric and potatoes to a medium sauce pan and add enough water to just cover the potatoes
Bring potatoes to the boil and boil for 5 mins before turning the heat off and allow them to sit in the turmeric water whilst you prepare the fish
Add the oil to a baking tray and put into an oven at 200 degrees centigrade
In a shallow dish long enough to lay the fish in put the breadcrumbs, coriander and parmesan cheese
Grate the zest of the whole lemon and add to breadcrumb, then cut the lemon in half and squeeze the juice by hand over over the mixture. Use your hands to stir all the ingredients together
Press each fillet one at a time into the breadcrumbs mixture flesh side down so that the breadcrumb sticks to the fillet, before then laying the fillet on a tray lined with baking paper, skin side down
With both fillets on the tray, use you hands to push and remaining mixture left in the dish onto the top of the fillets covering as many gaps as possible
Drain the chips and add them to the now heated tray with oil and put them into the oven for 10 mins
Remove the chips and turn them all over before returning to the oven, also add the fish to oven and cook all the ingredients until the fish begins to flake, approx 20 mins

Coco-nutty Fish Curry

This indulgent fish curry is full of gorgeous spices like fenugreek powder, cumin and red chillies. Use whatever white fish you want, but we opted for cod. We all use whole coconut milk as we love the flavour, but swap for reduced-fat if you prefer.

Keyword cod, Coley, Haddock, Hake

Prep Time 15

Cook Time 50

Servings 2 people

Ingredients

1 onion, finely diced
1 2cm piece ginger, peeled and finely diced
3 garlic cloves, finely diced
2 red chillies, seeds removed and finely diced
1 red pepper, chopped into 1cm pieces
2 tsp coriander seeds
1 tsp cumin seeds
Seeds of 3 green cardamom pods
2 tsp Fennel seeds
1 tsp Fenugreek powder
2 tsp turmeric
2 tsp mustard seeds
225g vine tomatoes, halved
60g green beans, chopped in 1cm lengths
4 tsp fish sauce
150g raw King prawns
250g white fish - cod, haddock, hake or coley
400ml coconut milk
1 lime
30g coriander, finely chopped
Jasmine rice, to serve

Instructions

In a pestle and mortar, grind together cardamom pod seeds, fennel seeds, cumin, and coriander until they’re a fine powder.
In a heavy bottom casserole dish, heat 50ml vegetable oil. Add onion, garlic and chilli. Cook for 10 min, until lightly coloured.
Add your spice mixture, turmeric, fenugreek and mustard seeds. Cook for a couple mins until fragrant.
Add coconut milk, tomatoes, green beans and red pepper. Simmer for 10 min until soft.
Add the fish and prawns to the reduced sauce and gently cook for 5 minutes until the fish is cooked through.
Stir through the juice of one lime and the fresh coriander, check seasoning.
Serve with Jasmine rice.

Curried Cod

Keyword cod

Prep Time 10

Cook Time 25

Total Time 35

Servings 4 People

Calories 296kcal

Ingredients

1 tbsp oil
1 onion, chopped
2 tbsp medium curry powder
thumb-sized piece ginger, peeled and finely grated
3 garlic cloves, crushed
2 x 400g cans chopped tomatoes
4 cod fillets
1 lemon zest
handful of coriander

Instructions

Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning.
Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over.

Cod With Bacon, Lettuce & Peas

A good source of folate and fibre, this healthy fish supper also contains two of your five-a-day

Keyword cod

Prep Time 8

Cook Time 12

Servings 2 People

Calories 430kcal

Ingredients

2 tsp sunflower oil
2 rashers rindless smoked streaky bacon, cut into small pieces
1 long shallot or small onion very finely sliced
1 garlic clove crushed
2 140g/5oz thick skinless cod fillets
140g frozen peas
200ml chicken stock fresh or made with ½ cube
2 little Gem lettuces thickly shredded
2 tbsp half-fat crème fraîche
2 thick slices crusty wholegrain bread, to serve

Instructions

Heat the sunflower oil in a medium non-stick frying pan. Add the bacon, shallot or onion, and garlic. Cook gently, stirring, for 2 mins, then push to one side of the pan.
Season the cod with ground black pepper. Fry in the pan for 2 mins, then turn over. Add the peas and stock, and bring to a simmer. Cook over a medium heat for a further 2 mins, then add the lettuce and crème fraîche. Cook for a couple mins more, stirring the vegetables occasionally, until the fish is just cooked and the lettuce has wilted. Serve with bread to mop up the broth.

Smoked Haddock & Leek Risotto

There's no tedious stirring with this one - just stick it in the oven until creamy and delicious

Keyword Haddock

Prep Time 5

Cook Time 35

Servings 4 People

Calories 444kcal

Ingredients

Small knob of butter
1 large leek, thinly sliced
300g risotto rice, such as arborio or carnaroli
700ml fish or vegetable stock
250ml full-fat milk
375g undyed smoked haddock skinned and cut into large chunks
3 tbsp crème fraîche
100g baby spinach

Instructions

Heat oven to 200C/180C fan/gas 6. Heat the butter in a large ovenproof dish over a medium heat. Cook the leek for 4-5 mins, stirring regularly, until just tender. Add the rice and stir for a further 2 mins.
Add the stock and milk, bring to the boil and bubble for 5 mins before sitting the haddock on top. Cover with a lid or foil and bake in the oven for 18 mins until the rice is tender.
Fold in the crème fraîche and spinach, season with plenty of black pepper, then cover the pan again and leave to rest out of the oven for 3 mins before serving – the steam will soften the spinach.

Haddock in Tomato & Basil Sauce

A deliciously simple and low fat fish dinner

Keyword Haddock

Cook Time 50

Servings 4 People

Calories 212kcal

Ingredients

1 tbsp olive oil
1 onion thinly sliced
1 small aubergine, roughly chopped
½ tsp ground paprika
2 garlic cloves, crushed
400g can chopped tomatoes
1 tsp dark or light muscovado sugar
8 large basil leaves, plus a few extra for sprinkling
4 haddock fillets

Instructions

Heat the olive oil in a large non-stick frying pan and stir fry the onion and aubergine. After about 4 minutes the vegetables will start to turn golden but won’t be soft yet, so cover with a lid and let the vegetables steam-fry in their own juices for 6 minutes – this helps them to soften without needing to add any extra oil.
Stir in the paprika, garlic, tomatoes and sugar with 1⁄2 tsp salt and cook for another 8-10 minutes, stirring, until onion and aubergine are tender.
Scatter in the basil leaves then nestle the fish in the sauce, cover the pan and cook for 6-8 minutes until the fish flakes when tested with a knife and the flesh is firm but still moist. Tear over the rest of the basil and serve with a salad and crusty bread.

Hake With Chorizo and Potatoes

Paprika and chorizo flavour this simple one-pot fish dish from Galicia in Spain. You could try it with cod or haddock instead of hake if you prefer.

Keyword Hake

Prep Time 25

Cook Time 30

Servings 4 people

Ingredients

50ml olive oil
2 onions, sliced thinly
6 tsp garlic cloves, sliced
2 paprika
70g chorizo, cut into cubes
100g padron peppers or other tiny green peppers, sliced (or 1 large pepper, diced)
900g floury potatoes, scraped and halved lengthways
85ml dry white wine
300m water
8x100g hake portions
salt and freshly ground black pepper

Instructions

Heat the olive oil in a terracotta cazuela or a shallow flameproof casserole.
Add the onions and garlic and cook gently until soft.
Add the paprika and fry for 2-3 minutes, then add the chorizo sausage and green peppers and fry for another 3-4 minutes.
Stir in the potatoes, then pour in the wine and water, season with some salt and pepper and simmer for about 10 minutes, until the potatoes are just tender and the liquid has reduced a little.
Season the hake steaks well on both sides. Put them on top of the potatoes, cover and simmer for 8-10 minutes, until the hake is cooked through.

Pan-fried Hake, White Bean & Chorizo Broth

This gutsy soup has a Spanish tone and works with other white fish like cod - layer the flavour up with garlic and paprika

Keyword Hake

Prep Time 15

Cook Time 50

Servings 6 People

Calories 577kcal

Ingredients

450g dried white beans, such as haricot or cannellini,
4 garlic cloves 3 left whole, 1 crushed
2 bay leaves
1 tsp thyme leaf chopped, plus extra to serve
6 tbsp olive oil
100g good white bread, diced
100g cooking chorizo skinned and chopped into small chunks
1 onion, sliced
3 tsp paprika
1L chicken stock
Small handful parsley, chopped
6 hake fillets

Instructions

Drain the beans, then tip into a large pan with 2 litres of water. Simmer with the whole garlic cloves, bay leaves and thyme for 30 mins or until cooked and tender. Remove from the heat and set aside.
Meanwhile, heat 2 tbsp oil in a frying pan. Fry the bread with the remaining garlic clove. When golden and crisp, scoop out and drain on kitchen paper. Add the chorizo to the pan, fry until crisp, tip out and keep warm with the bread.
Add another 2 tbsp oil and the onion to the pan, and cook for 5 mins until softened. Stir in the paprika. Drain the beans and add to the onions with the chicken stock and 2 tsp salt. Cook for 5-10 mins. Stir through the parsley and keep warm.
Season the hake and heat the remaining 2 tbsp oil in the frying pan. Put the hake, skin-side down, in the pan and cook for 3-5 mins over a medium high heat to crisp up the skin. Flip the fish over and cook for a further 3-5 mins until cooked through. Spoon the white bean mix into bowls, place the hake on top and finish with the fried bread, chorizo and a little more thyme.

Golden Beer-Battered Fish with Chips

Cooking cod, hake or haddock in a super-crispy batter made from sparkling water steams the fish so it's really moist

Keyword Hake

Prep Time 15

Cook Time 40

Servings 2 People

Calories 1040kcal

Ingredients

50g plain flour
50g cornflour
1 tsp baking powder
turmeric
75ml lager/beer
75ml sparkling water
1L sunflower oil for frying
400g hake fillets
750g Maris Piper or Desiree potatoes peeled and sliced into thick chips
2 tbsp plain flour
2 tbsp sunflower oil

Instructions

Combine the flour, cornflour, baking powder and turmeric in a large bowl, season, then spoon 1 tbsp onto a plate and set aside. Gradually pour the beer and water into the bowl, stirring with a wooden spoon until you have a smooth, lump-free batter. Leave to rest for 30 mins while you prepare the chips.
Heat oven to 200C/fan 180C/gas 6. Boil a large pan of water, then add the chipped potatoes and boil for 2-3 mins until the outsides are just tender but not soft. drain well, then tip onto a large baking tray with the flour, oil and some salt. Gently toss together until all the potatoes are evenly coated and the flour is no longer dusty. Roast for 30 mins, turning occasionally, until the chips are golden and crisp.
To cook the fish, heat the 1 litre oil in a deep saucepan until a drop of batter sizzles and crisps up straight away. Pat the fish dry with kitchen paper, then toss it in the reserved turmeric flour mix. Shake off any excess, then dip into the batter. Carefully lower each fillet into the hot oil and fry for 6-8 mins – depending on the thickness of the fish – until golden and crisp. Using a large slotted spoon, lift out the fish, drain on kitchen paper, then sprinkle with salt. Serve with the hot chips and Homemade tomato sauce.

Trout, Avocado, Watercress and Pumpkin Seed Salad

Light summery and tasty, this is a perfect way to experience trout.

Keyword Trout

Prep Time 30

Cook Time 1 30

Servings 2 people

Ingredients

2 Trout Fillets
2 Spring Onions
1 tsp black peppercorns
2½ tsp lime juice
2 tsp sea salt

Salad

3 tbsp pumpkin seeds
100g watercress
1 tsp apple cider vinegar
1 small avocado
1 tbsp olive oil
1 tsp sea salt

Instructions

Put the trout fillets in a small frying pan and cover with cold water from the tap. Add the spring onions and peppercorns, squeeze in the lime juice and sprinkle in the salt, then bring to the boil, uncovered. When the pan is bubbling, turn the fillets over, then remove the pan from the heat and leave to stand for 7 minutes. Then take the fillets out of the liquid and leave to cool completely, which could take up to 1 hour. Once cool, the trout will be cooked through, with its flesh desirably tender and coral inside.
While the trout's cooling, make a start on the salad. Toast the pumpkin seeds by tossing them in a dry, heavy-based frying pan on the hob. They will start jumping a little, and will darken and get a smokier taste. It doesn’t take long to toast them, so don’t leave the pan and, indeed, keep giving it a quick swirl. Then transfer to a cold plate.
When you’re ready to unite trout with salad, put the watercress into a large shallow bowl, sprinkle with the vinegar, and toss. Now add the trout, removing the skin and tearing the fish into bite-sized pieces or shreddy bits, as you wish.
Halve the avocado and remove the stone, then spoon the flesh out onto the trout and watercress, or cut it into slices if you prefer. Drizzle the oil over the salad, sprinkle with the salt and half of the toasted pumpkin seeds, and toss gently to mix. Scatter the remaining pumpkin seeds on top, and eat.

Baked Trout With Chorizo Rice

What could make trout nicer? Serving it with chorizo. Bake a healthy Spanish-style dish of trout and chorizo rice.

Keyword Trout

Prep Time 30

Cook Time 30

Servings 4 people

Calories 800kcal

Ingredients

100g chorizo
1 onion, sliced
1 garlic clove sliced
200g arborio rice
4 tomatoes, roughly chopped
50g butter
1 tbsp parsley
600ml chicken stock
salt and pepper

For the Trout

4 150g trout fillets
1 lemon (juice only)

Instructions

Preheat the oven to 180C/350F/Gas 4.
Heat a heavy-based frying pan over a medium heat and fry the chorizo for 3-4 minutes, or until crisp. Remove the chorizo from the pan with a slotted spoon and set aside.
Fry the onion and garlic in the remaining oil for 3-4 minutes, or until soft.
Place the chorizo, onion, garlic, rice, tomatoes, butter and parsley into a well-buttered casserole dish. Season with salt and freshly ground black pepper.
Pour over the chicken stock, cover with a tight-fitting lid and bake in the oven for about 25-30 minutes, or until the rice is cooked.
Season the trout fillets with salt and freshly ground black pepper and squeeze over with the lemon juice.
Roast the trout pieces in the oven for 6-8 minutes, or until cooked through.
Serve the trout on top of the chorizo rice.

Tangy Trout

Try this healthy trout recipe for a light summer supper

Keyword Trout

Prep Time 10

Cook Time 5

Servings 4 people

Calories 298kcal

Ingredients

4 trout portions
50g breadcrumbs
1 tbsp butter, softened
1 small bunch parsley, chopped
zest and juice of 1 lemon, plus wedges to serve
25g pine nuts, toasted and roughly chopped
1 tbsp olive oil

Instructions

Heat the grill to high. Lay the fillets, skin side down, on an oiled baking tray. Mix together the breadcrumbs, butter, parsley, lemon zest and juice, and half the pine nuts. Scatter the mixture in a thin layer over the fillets, drizzle with the oil and place under the grill for 5 mins. Sprinkle over the remaining pine nuts, then serve with the lemon wedges and a potato salad.

Sea Bass & Artichoke Salad

Serve this sea bass, couscous and artichoke salad with fresh herbs and lemon as a quick and easy supper for two. It takes just 20 minutes from prep to plate.

Keyword Sea Bass

Prep Time 5

Cook Time 15

Servings 2 people

Calories 659kcal

Ingredients

100g couscous
175g pack chargrilled artichokes, roughly chopped
½ tsp Dijon mustard
1½ tbsp olive oil
½ small pack dill, leaves finely chopped
½ small pack parsley, leaves finely chopped
1 lemon, zested and juiced
2 large handfuls watercress
2 sea bass fillets

Instructions

Cook the couscous following pack instructions, then mix with the artichokes. Whisk the mustard with the oil from the artichoke pack, along with ½ tbsp olive oil, then add it to the couscous. Toss the herbs into the salad, along with the lemon zest and juice, some seasoning and the watercress.
Heat the remaining oil in a large, non-stick frying pan over a medium-high heat. Season the sea bass skin, then place it, skin-side down, in the oil. Use the back of a fish slice to hold the fish down, as it will start to curl up a bit. Once the flesh is nearly all opaque, around 3 mins, flip over and cook for 1 min more. Divide the salad between two plates and place the fish on top.

Baked Sea Bass With Lemon Caper Dressing

This elegant, main is special enough for a dinner party, yet simple and quick to make for no fuss entertaining

Keyword Sea Bass

Prep Time 10

Cook Time 10

Servings 4 people

Calories 196kcal

Ingredients

4 sea bass fillets

For the caper dressing

3 tbsp extra virgin olive oil
grated zest 1 lemon, plus 2 tbsp juice
2 tbsp small capers
2 tsp Dijon mustard
2 tbsp chopped flat-leaf parsley, plus a few extra leaves (optional)

Instructions

To make the dressing, mix the oil with the lemon zest and juice, capers, mustard, some seasoning and 1 tbsp water. Don't add the parsley yet (unless serving straight away) as the acid in the lemon will fade the colour if they are left together for too long.
Heat the oven to 220C/200C fan/gas 7. Line a baking tray with baking parchment and put the fish, skin-side up, on top. Brush the skin with oil and sprinkle with some flaky salt. Bake for 7 mins or until the flesh flakes when tested with a knife. Arrange the fish on warm serving plates, spoon over the dressing and scatter with extra parsley leaves, if you like.

Coley Korma With Fluffy Rice

This mild, fragrant fish curry tastes so fresh and amazing – it's great for kids.

Keyword Coley

Prep Time 20

Cook Time 35

Servings 4 people

Calories 507kcal

Ingredients

2 heaped tablespoon Patak's korma paste
4 coley fillets
olive oil
4 spring onions
½-1 fresh red chilli
a few sprigs of fresh coriander
200ml light coconut milk
1 lemon

Rice

1 cup basmati rice
sea salt

Instructions

Add the rice to a small pan with 2 cups of boiling water and a pinch of sea salt. Bring to the boil on a high heat, then turn the heat down to low, cover and leave for 7 to 8 minutes.
Put a large frying pan on a medium heat. Use the back of a spoon to spread 1 heaped tablespoon of the korma paste all over the flesh side of the fish fillets. Add a lug of oil to the hot pan, then add the coley, flesh-side down. Cook for about 10 minutes, turning halfway when you’ve got some colour.
Trim and finely slice the spring onions and chilli, keeping them separate. Pick the coriander leaves, then finely chop the stalks.
Check your rice – all of the water should have been absorbed by now so fluff it up with a fork and take it off the heat. Pop the lid back on so it stays warm.
Turn the heat up to high on the fish and throw in the greener half of your sliced spring onions. Stir in the remaining korma paste, coconut milk, coriander stalks and most of the fresh chilli.
Let it bubble away for a couple of minutes until the fish starts to flake apart. Taste your sauce and add a squeeze of lemon juice if it needs it.
Divide the rice between your plates then top each portion with a piece of coley. Pour the sauce over the top, then scatter over the reserved spring onions, chilli and coriander leaves. Serve with lemon wedges on the side for squeezing over.

Coley Chilli and Coriander Fish Parcel

Baking fish is a great way to reduce calories. Give the fish extra oomph with chilli and coriander.

Keyword Coley

Prep Time 1

Cook Time 30

Servings 1 people

Ingredients

1 coley fillet
2 tsp lemon juice
1 tbsp fresh coriander leaves
1 garlic clove, roughly chopped
1 green chilli, deseeded and chopped
¼ tsp sugar
2 tsp natural yoghurt
80g mangetout, steamed, to serve

Instructions

Preheat the oven to 200C/180C Fan/Gas 6.
Place the fish in a non-metallic dish and sprinkle with the lemon juice. Cover and leave in the fridge to marinate for 15-20 minutes.
Put the coriander, garlic and chilli in a food processor or blender and process until the mixture forms a paste. Add the sugar and yoghurt and briefly process to blend.
Lay the fish on a sheet of foil. Coat the fish on both sides with the paste. Gather up the foil loosely and turn over at the top to seal. Return to the fridge for at least 1 hour.
Place the parcel on a baking tray and bake for about 15 minutes, or until the fish is just cooked. Serve with the mangetout.

Baked Dover Sole and Herb Butter

Classic dover sole in a simple healthy meal

Prep Time 15

Cook Time 25

Servings 2 people

Ingredients

Fish

2 Dover soles
125 ml White wine
20 g Butter cut into small cubes

Herb butter

75 g Butter
1 tbsp Fresh chopped Basil
1 tbsp Fresh chopped Parsley
1 tsp Fresh chopped Rosemary
Juice of half a Lemon

Instructions

Pre heat oven to 200 degrees centigrade.
Using a sharp pair of kitchen scissors cut the fin and tail off the Dover Sole, now gently score the skin at the thick end of the fish before laying them flat into a oven proof dish.
Pour over the white wine and spread the cubes of butter evenly over the fish.
Place in the oven for 15-20 minutes, the fish is done when the flesh is starting to pull away from the bone.
Meanwhile melt the butter in a pan, when melted add the herbs and lemon juice.
Remove the fish from the oven and lay onto a plate before equally portioning the herb butter sauce over the top of the fish.
Serve simply with some New Potatoes and Blanched Asparagus.