Oaty Fish Crumble

It’s hearty, satisfying and good for you!

Serves: 4

Prep time: 25 mins; Cook time: 45 mins

Ingredients:
12oz (350g) cod fillet, skinned
8oz (225g) smoked haddock fillet, skinned
1 tblsp (15ml) cornflour
1oz (25g) butter
1oz (25g) plain flour
½ pt (300ml) milk
5 fl oz (142ml) soured cream
2 tblsp (30ml) chopped fresh parsley
Salt and pepper
3oz (75g) frozen peas
3oz (75g) frozen or canned sweetcorn
4oz (125g) cooked peeled prawns.

Topping:
4oz (125g) butter
3oz (75g) wholemeal plain flour
2oz (50g) porridge oats
2oz (50g) red Leicester cheese, grated

Step One : Cut the fish into bite-sized pieces and toss in cornflour.

Step Two : Melt butter, stir in flour and cook for 2 minutes. Off the heat, gradually add milk, then cream, parsley, seasoning, peas and sweetcorn. Return to the heat and slowly bring to the boil, stirring. Cook for 2 minutes.

Step Three : Stir in the fish and prawns then spoon into a 2 pt (1.1 litre) ovenproof dish.

Step Four : Preheat the oven to Mark 5 / 375oF / 190oC. Rub butter into the flour and oats. Stir in cheese and sprinkle over fish mixture. Bake for 30-35 minutes, until crisp and golden.

Some other firm family favourites can be found here …

Prawn Creole

Serves: 4

Prep time: 15 mins;  Cook time: 16 mins;

Low Fat

Ingredients:
1 tblsp onion, peeled and chopped
2 tbsp green pepper, deseeded and chopped
775g can chopped tomatoes
2 tsp chicken gravy granules
1 tsp caster sugar
1 tsp dried thyme
A few drops of hot pepper sauce
2 tblsp cornflour
1 lb (450g) peeled cooked prawns
11oz (325g) freshly cooked rice
5oz (150g) chopped parsley

Step One : Place onion and green pepper in a large frying pan with 4 tblsp water. Bring to boil, then reduce heat. Cover and simmer for 3-4 mins, or until tender. Stir in tomatoes, chicken granules, sugar, thyme and pepper sauce. Simmer, uncovered for 8 mins.

Step Two : Blend the cornflour with 4 tblsp cold water and stir into pan. Cook stirring, over a medium heat until thickened. Cook for a further 2 mins.

Step Three : Add prawns to pan and heat through.

Step Four : Mix together rice and parsley and serve with prawn creole.

Other Seafood recipes can be found here …

Spiced Cod with Turmeric-Roasted Cauliflower

Recipe courtesy of Psychologies Magazine (February 2017) and taken from Clean Eating Alice Eat Well Every Day: Nutritious, healthy recipes for life on the go by Alice Living.

A diet high in cruciferous vegetables, such as cauliflower, has been linked to a reduction in the risk of cancer.  Cauliflower is also full of antioxidants and dietary fibre and is therefore a superfood that you should be including in your diet.  Paired with some heavenly baked fish and spices, this is a great weeknight supper staple.

Serves 2

Ingredients:

  • 100g Greek yogurt
  • 1 small garlic clove, peeled and minced
  • 2 sprigs each of fresh mint and coriander, leaves chopped
  • 1 tsp turmeric, plus an extra pinch
  • 1/4 tsp ground cumin
  • 2 large cod fillets
  • 1 small cauliflower, cut into florets
  • 1 tbsp coconut oil
  • Sea salt
  • Freshly ground black pepper

Step One – In a bowl, mix the yogurt and garlic with the chopped mint and coriander, a pinch of turmeric and the cumin, until completely combined.

Step Two – Add the cod, turn to coat and set aside to marinate.

Step Three – Preheat the oven to 200oC / 400oF / Gas Mark 6.

Step Four – Put the coconut oil into a roasting tray and place in the hot oven until melted.  Add the cauliflower, sprinkle over a teaspoon of turmeric and season with a little salt and pepper then toss in the oil to cover.

Step Five – Roast in the hot oven for 40 minutes, adding the fish for the final 12 minutes.  Serve immediately.

Fresh Tuna Nicoise

 

Recipe courtesy of Psychologies Magazine (Spring 2018 edition).  Recipe taken from the Feasting book.  See link below.

This more sophisticated version of your average tuna salad is a great dish for entertaining.  The rest of the salad can be assembled a few hours ahead, but leave the tuna and poached eggs until last to make it restaurant quality.

Serves:  8-10

Ingredients:

250g green beans, trimmed
300g kipfler (finger) potatoes
60ml olive oil, plus extra for the tuna
80ml vinegar
4 eggs
600g yellowfin tuna fillets
2 tbsp Dijon mustard
12 baby cos lettuce leaves
200g vine-ripened cherry tomatoes, halved
Squeeze of lemon
Dill sprigs, to garnish
Edible flowers, to garnish (optional)

Black Olive Tapenade Dressing

80g black Kalamata olives, pitted and diced
1 tbsp capers in brine, drained and diced
20g flat-leaf parsley, finely shredded
1/4 red chilli, seeded and finely diced
Juice of 1/2 lemon
1 1/2 tbsp olive oil

Tuna Mayonnaise

500g mayonnaise
200g tinned tuna, drained
1 tbsp capers in brine, drained
Juice of 1/2 lemon
4 anchovy fillets

Tuna Spice Mix

1 tsp fennel seeds, freshly ground
1 tsp coriander seeds, freshly ground

Step One: Fill a saucepan with 2 litres of water and bring to the boil.  Blanch the beans for 90 seconds, then drain and refresh in cold water.  Drain again, then transfer to a plate lined with paper towels.  Put the potatoes in a saucepan and cover with cold water.  Add a pinch of salt, then bring to the boil.  Reduce the heat and simmer for 12-15 minutes, until cooked.  Drain the potatoes, then peel and cut into slices while warm.

Step Two: Heat 2 tablespoons of oil in a large non-stick frying pan over a high heat.  Fry the potatoes in batches, adding more oil as needed, until brown and crispy on both sides.  Drain on paper towels.

Step Three: Cut the tuna fillet into three pieces and rub with olive oil, then season with salt and pepper.  Heat 2 tablespoons of oil in a large non-stick frying pan over a high heat and sear the tuna for about 20 seconds on each side.  Set aside to cool.

Step Four: Make the tapenade dressing by mixing all the ingredients in a bowl.  For the tuna mayo, blend the ingredients in a food processor until smooth.

Step Five: Brush the tuna pieces with the mustard and roll in a bowl with the combined spice mix.  Slice into 1.5cm pieces.  Bring a saucepan of water to the boil, then add the vinegar.  Reduce the heat to simmer, give the water a swirl and crack in the eggs one at a time.  Cook for 3 minutes.  Remove with a slotted spoon.  Rest on paper towels.

Step Six:  To assemble, arrange some cos leaves on a plate and top with one third of the sliced tuna, beans, potatoes, tomatoes and tapenade.  Repeat with two more layers, finishing with spoonfuls of tapenade, lemon juice and the dill sprigs.  Top with eggs and edible flowers if using.  Serve with the tuna mayonnaise.

 

 

 

Thai-steamed Snapper

Brilliant for a dinner party, you can also use this versatile marinade for fish fillets.  This fish is ideal served with sticky Thai-style rice and a crisp green salad.

Thai Red SnapperIngredients:

11 whole red snapper or other whole sustainable white fish (about 2 kg), descaled, gutted and cleaned
4 limes (1 sliced)
1 bunch of fresh coriander
1 bunch of spring onions, topped and sliced (reserve tops for stuffing fish)
1 sweet potato, diced into thumbnail-sized pieces
2.5cm  / 1 in piece of ginger, sliced
5 garlic cloves, peeled
3 lemongrass stalks, outer skin removed and roughly chopped
2 red chillies, deseeded (keep the seeds of half a chilli only)
3 tbsp toasted sesame oil
4 tbsp fish sauce
3 tbsp soy sauce
1 tbsp brown sugar or palm sugar

Serves:  4

Step One:  Preheat the oven to 200oC (400oF, gas mark 6).  Cut a piece of wide baking parchment twice the length of your fish.  Fold the parchment in half and then open it, placing one half on a baking tray.  Put the fish on the diagonal on the piece of parchment on the baking tray.

Step Two:  Make slashes in the fish on the diagonal through the skin down to the bone on both sides.  Stuff the cavity with a few slices of lime, half the coriander and the tops of the spring onions.  Scatter sweet potato cubes and spring onion chunks around the fish.

Step Three:  In a food processor, combine the rest of the coriander, ginger, garlic, lemongrass and chilli and blitz into a paste.  Add the sesame oil, fish sauce, soy sauce, sugar and the juice of the remaining 3 limes and blitz again.

Step Four:  Rub this marinade all over the fish and fold the other half of parchment over the fish, wrapping the edges over to close tightly.

Step Five:  Cook in the preheated oven for 25-30 minutes.  To test if the fish is cooked, remove from the oven and take a peek inside a corner of the parcel, but be careful because the steam will escape.  If the eye of the fish has turned white, this means your fish is cooked.

Step Six:  Open the parcel and serve large chunks of fish on sticky Thai rice topped with a large spoonful of the cooking juices – that is where most of the umami is.

Recipe courtesy of Psychologies Magazine (December 2015) and taken from At Home with Umami by Laura Santtini.

Restaurateur and inventor of Taste #5 Umami paste Laura Santtini, is credited with making the ‘chef’s best-kept secret’ accessible to home cooks at all levels.  Umami is the savoury fifth basic taste; literally translating from the Japanese to mean ‘savoury deliciousness’, it is universal and can be used in food from every country and culture to make it extra tasty.

In Santtini’s words, umami is, ‘the ultimate expression of flavour; the extra mouthful-ness that makes us say “mmmmm”, the taste that keeps on giving long after its fellow basic tastes – sweet, salty, sour and bitter – are spent.’

In her book, At Home with Umami, Santtini talks about how she has always been fascinated by flavours and the feelings they evoke.  Chapters include ‘Fresh & Uplifting’, ‘Heady & Daring’ and ‘Mellow & Comforting’, so you can check into how you’re feeling and cook full-flavoured food to match your mood.

Whole Barbecued Fish

images6440BJNUCook time: 30 mins

Ingredients: 4 small or 2 larger whole fish, such as red or grey mullet, or red snapper, gutted; juice of 2 limes or lemons; 6 tblsp extra virgin olive oil; 6 fresh bay leaves or sprigs of marjoram, plus extra to garnish. A pinch of dried thyme.

  • Score the fish diagonally with a sharp knife. Rub inside and out with half the lime juice, salt and pepper, and 2 tbsp of the olive oil. Place the bay leaves inside the fish and sprinkle with a pinch of thyme.
  • Place the fish over the hot barbecue coals (or under a hot grill), preferably in a wire basket or wrapped in foil, and cook for about 10 minutes on each side, or longer for larger fish.
  • Sprinkle with the remaining olive oil and lemon juice, garnish with bay leaves or marjoram and serve immediately with a Greek salad.

Wire basket for cooking the fish:

Cod Fish Fingers

A Gary Rhodes recipe

This delicious dish works just as well with salmon as cod. Once you’ve made it, you’ll see the humble fish finger in a whole new light.

These really are just fillet of cod cut into fingers. I normally take 4 x 6-8oz (175-225g) fillets and cut them in strips/fingers allowing 3 per portion. This recipe can also be used for canapés. Just cut the fish, cod or salmon (both work), into 1 in (2.5cm) cubes. Then crumb and deep-fry before sitting on cocktail sticks. These are good fun and very tasty with the sour tartare sauce.

Serves : 4
Ingredients: 1 tblsp freshly chopped parsley; fresh breadcrumbs made from 10-12 slices white bread; zest and juice of 2 lemons; salt and pepper; 2 eggs, size 2; 2-3 tblsp milk; 4-6-8oz (175-225g) cod fillets, cut into fingers; plain flour for dusting; 1 dsp each chopped shallots, capers and gherkins; 5-10 fl oz (150-300ml) sour cream; oil for deep-frying

  • In a large bowl, mix ¾ of the freshly chopped parsley with the white breadcrumbs and the lemon zest. Season with salt and pepper. In a separate bowl, beat together the eggs and milk.
  • Season the fish fingers with salt and pepper and then lightly dust with flour. Dip into the egg mix then into the crumb mix. These are now ready for frying or can be re-dipped in the egg and re-crumbed to give a thicker, crunchier finish. Set aside.
  • To make a sour Tartare sauce to accompany the fish fingers, mix the chopped shallots, capers and gherkins with the remaining parsley and the sour cream. Season then add the lemon juice to taste. Pour into a small serving dish.
  • Heat the oil to 170oC/325oF in a deep-fat fryer. The fish fingers can now be deep-fried in batches for 5 minutes or until golden brown and crispy. Serve with the homemade Tartare sauce.

Baked Cod Fillet with Vegetables

If you’re planning a buffet and would like to offer your guests one hot dish, this recipe works just as well hot or cold. Simply add the chickpeas, oregano and wine vinegar to the vegetable mixture while it’s still hot.

Serves: 12; Prep: 3 mins; Cook: 30 mins; Cals: 154

Ingredients: approximately 4 tsp salt for the aubergines; 2 aubergines, diced into 1 cm / 1/2 in cubes; 120ml / 4 fl oz virgin olive oil; 1.8kg/4lb thick cod fillets, skinned; 2 cloves of garlic, peeled and finely chopped; 6 courgettes, diced into 1cm / 1/2 in cubes; 2 x 400g cans whole peeled plum tomatoes, drained, seeded and roughly chopped; 1 x 420g can chickpeas, drained and rinsed; 1 x 15g pack fresh oregano leaves only, chopped; 75ml/3 fl oz red wine vinegar; salt and freshly ground black pepper

  • Preheat the oven to Mark 4/350oF/180oC. Lightly salt the aubergines, put into a colander set over a bowl and leave for about an hour. Discard any juices and gently squeeze the aubergines with kitchen paper to soak up any excess liquid.
  • Oil a roasting tin with 25ml/1 fl oz of the olive oil. Cut the cod into 7.5cm / 3in pieces, removing any bones, and place in the tin. Cover with foil and bake for about 20 mins or until the fish is just cooked. Using a fish slice, carefully transfer the fish to a serving dish. Drain off and discard any excess liquid.
  • Heat 50ml/2 fl oz olive oil in a large frying pan and add the garlic. Sauté over a medium heat for 1-2 minutes, then add the aubergines and sauté for 2-3 minutes. Remove aubergines from pan, add remaining oil and courgettes and sauté for about 2 minutes until softened. Add the tomatoes and cook for 1-2 minutes.
  • Cool mixture slightly, then stir in chickpeas and oregano. Add the vinegar and season with salt and pepper. Spoon the vegetable mixture over the fish and serve hot or just at room temperature.

Scallops in Asparagus Sauce

Cook time: 20 mins

Ingredients: 300g (10oz) young asparagus, stems trimmed; 8 large scallops; 1 tbsp butter; 200ml (7 fl oz) whipping cream

  • Cut off the top 5cm (2in) of the spears and reserve. Cut the stems into 2.5cm (1in) lengths. Add the asparagus stems to a pan of salted boiling water and cook for 5 minutes or until just tender. Remove with a slotted spoon and drain. Place the asparagus tips in the boiling water and cook for 5 minutes. Remove, drain and keep warm.
  • Meanwhile, place the scallops in buttered foil and bake in the preheated oven for 4 minutes at 190oC/375oF/Gas 5.
  • Place the cooked asparagus stems in a food processor with the cream and process to make a smooth sauce. Transfer to a small pan and heat gently, but do not allow to boil. Taste for seasoning and add salt if necessary. Arrange 2 scallops on each plate (or in a scallop shell) in a pool of sauce, and serve with some of the asparagus tips.

Some scallop plates to serve in.

A cookbook for all things scallopy.

Skate with Hazelnuts

Cook Time: 20 mins

Ingredients: 125g (4oz) butter; 2 tsp hazelnut oil; 750g (1 1/2lb) skate wings, cut into 4 pieces; 30g (1oz) flour; 2 tbsp chopped parsley; 60g (2oz) hazelnuts, roughly chopped; 2 tbsp white wine vinegar.

  • Heat the butter and oil in a large frying pan. Dust the skate pieces with flour on both sides and fry in batches for 2-3 minutes on each side, according to the thickness of the skate. Remove from the pan and keep warm on individual plates.
  • Add the parsley and the nuts to the frying pan, turn up the heat and cook until the nuts brown. Add the vinegar, stirring it in well, then pour the nutty sauce over the fish. Serve immediately.

* Accompaniment: Continue the nutty theme by serving this fish with a green salad tossed in a hazelnut oil dressing.