Fish Recipes for Good Friday

Good Friday marks the anniversary of the crucifixion of Jesus Christ and traditionally people of faith would eat fish rather than meat out of respect. These days of course an increasing number of people are not religious but many will follow the centuries-old practice of making dinner with fish rather than beef, lamb, chicken or the flesh of other warm-blooded animals.

Ahead of Good Friday we’ve found two recipes you can ponder for the big family meal at the end of the week.

Grilled or roasted monkfish with black olive sauce and lemon mash

Monkfish has a wonderful meatiness, which really works well with crisp Mediterranean flavours.

Grilled or roasted monkfish with black olive sauce and lemon mash
 
Cook time
Total time
 
Source:
Serves: 4
Ingredients
  • Sea salt
  • 2 lemons, zest of, plus a little juice
  • 1 sprig fresh rosemary, leaves picked
  • 4 x 200g monkfish fillets
  • 2 bunches rocket, washed and drained
  • FOR THE BLACK OLIVE SAUCE
  • 2 large handfuls black olives, stoned and very roughly chopped
  • ½ fresh red chilli, deseeded and finely chopped
  • 1 small handful fresh herbs (basil, marjoram and parsley), finely chopped
  • 1 heart celery, yellow leaves chopped
  • 1 clove garlic, peeled and finely chopped
  • 1 lemon, juice of
  • Freshly ground black pepper
  • 2 slugs extra virgin olive oil
  • Balsamic vinegar
  • FOR THE LEMON MASH
  • 1kg floury potatoes
  • Sea salt
  • Freshly ground black pepper
  • Extra virgin olive oil
  • Milk
  • 1 lemon, juice of
Instructions
  1. In a pestle and mortar or Flavour Shaker, smash up 2 teaspoons of salt with the lemon zest and rosemary and rub this all over the fish fillets. Put the fillets in a dish in the fridge and let them sit there for an hour.

  2. Now make your black olive sauce by mixing all the ingredients except the vinegar together. You want the sauce to have the consistency of a coarse salsa. Then carefully balance the flavours with the vinegar to taste.

  3. If you’re roasting your monkfish, preheat your oven to 220°C/425°F/gas 7 just before the fish comes out of the fridge. Pat the fish dry with some kitchen paper and then pat it with a little olive oil.

  4. Peel and halve your potatoes. Put them into a pot of salted, boiling water and cook until tender. Then drain and mash up with 6 tablespoons of olive oil and a good swig of milk. Season to taste with salt, pepper and lemon juice. If you want to get your mash really smooth and creamy you can use a spatula to push the potato through a sieve once or twice. It doesn’t make it taste any better but it will make it silky smooth, shiny and lovely. If it needs thinning with a little extra milk, feel free.

  5. To roast the monkfish, heat a large ovenproof frying pan, add a splash of olive oil and fry the fillets in the pan for 2 minutes. Then turn them over and put the pan in your preheated oven for 6 to 8 minutes, depending on the thickness of the fillets.

  6. To grill, place the the butterflied fillets on a hot griddle pan and cook for about 3 minutes on each side, depending on the thickness. Whichever way you cook it serve the fish and the juices with a good dollop of the mashed potato, the black olive sauce and a little rocket dressed with the extra virgin olive oil, lemon juice and salt and pepper.

Giorgio Locatelli’s cod, parsley sauce and lentils

This recipe uses seasonal vegetables and will comfortably feed a family of four.

Giorgio Locatelli’s cod, parsley sauce and lentils
 
Cook time
Total time
 
Serves: 4
Ingredients
  • 4 thick skinless cod fillets, about 220g each
  • 3 tbsp vegetable oil
  • 50g unsalted butter, diced
  • FOR THE LENTILS
  • 250g brown or green lentils (preferably castelluccio)
  • 2 tbsp extra-virgin olive oil
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 celery stick, finely chopped
  • 1 small leek, finely chopped
  • 100g piece unsmoked pancetta
  • Fresh rosemary sprig
  • 2 bay leaves
  • Small bunch fresh sage
  • 1.5 litres vegetable stock
  • Small handful fresh flatleaf parsley, chopped
  • 50g unsalted butter, diced
  • FOR THE PARSLEY SAUCE
  • Small bunch fresh parsley
  • 100ml extra-virgin olive oil for the salad dressing (makes 375ml)
  • ½ tsp salt
  • 3 tbsp red wine vinegar
  • 2 tbsp white wine vinegar
  • 300ml extra-virgin olive oil
  • FOR THE BROCCOLI AND ALMOND SALAD
  • 1 broccoli, cut into small florets
  • 1 tbsp chilli oil (see tips)
  • ½ tbsp garlic oil (see tips)
  • 1 red chilli, cut into fine strips
  • 1 green chilli, cut into fine strips
  • 100g whole blanched almonds: toast in a dry pan, then roughly chop 25g (keep the rest whole)
Instructions
  1. For the lentils: put in a medium bowl and cover with cold water. Set aside for 30 minutes, then drain.

  2. Heat the 2 tbsp olive oil in a large pan and add the chopped onion, carrot, celery, leek and the pancetta. Cook for 10-15 minutes until the veg are soft but not coloured.

  3. Tie the rosemary, bay leaves and sage together with string and add to the pan with the lentils. Cook for 3-4 minutes, stirring, until the lentils start to stick to the base of the pan. Don’t season at this point, as salt will make the lentils harden.

  4. Add around a litre of vegetable stock (enough to cover the lentils by 2cm) and keep the rest hot on the hob in case you need it. Bring the pan to the boil, then turn down the heat and simmer for 45 minutes until the lentils are soft, adding more stock if they get too dry. Remove and discard the pancetta (see tips) and herbs, then set aside; keep the stock warm.

  5. For the parsley sauce, put the bunch of parsley and 100ml olive oil in a mini food processor and pulse to a green sauce (or pound in a pestle and mortar or finely chop by hand).

  6. For the dressing, put the salt in a bowl, then add the vinegars and stir to dissolve the salt. Whisk in the olive oil and 4 tbsp cold water until the mixture emulsifies (see make ahead).

  7. For the salad, bring a pan of salted water to the boil and cook the broccoli for 2-3 minutes, depending on the size of the florets. Drain, then put into iced water to stop the broccoli cooking and keep its bright colour.

  8. Drain the broccoli and dry on kitchen paper. Put the chilli oil and garlic oil (see tips) in a large pan over a medium heat. Add the broccoli and toss to warm, then put in a serving dish and toss with the chilli strips and 25ml of the dressing. Scatter over all the almonds.

  9. Season the fish well. Heat 2 non-stick frying pans (or use one large pan) and divide the vegetable oil between them. When smoking hot, put in the fish fillets, skin-side down; press them down with a fish slice and check underneath every now and then – the skin should turn crisp and golden. The flesh will begin to turn opaque in 4-5 minutes. When it’s white almost all the way through, turn the fish over. Add the butter to the pan(s).

  10. When the butter is foaming, put the lentils back on the heat. They should have a risotto consistency, so if necessary add a bit of the reserved hot stock or drain off some liquid. Add the chopped parsley and stir in the butter. Season.

  11. Spoon the lentils onto the plates. Tilt the fish pan(s) towards you so you can spoon the buttery juices over the fish, then put a piece on top of each serving of lentils. Drizzle with the parsley sauce, then serve with the broccoli salad.

Fancy making any of these recipes? Get all the fresh fish & seafood you need from our online shop! Find more food inspiration on our blog!

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George Hughes & Son
197 Bruntsfield Place
Edinburgh
EH10 4DQ
01236 822330

est. 1921

Fish & Seafood Soups Recipes – Perfect for Winter

Soups and stews are a tasty and healthy way of warming up on a chilly day. It’s also easy to freeze, which means you can easily cook ahead of freeze portions for a later meal. Here are 3 fish & seafood soup recipes we love.

Mussel Soup


Mussel Soup
 
This warming soup has a bit of a Provencal feeling and will get you dreaming of Summer on even the coldest day! If you're not a big fan of mussels, you could also use firm white fish such cod of halibut. The soup will be different but still very tasty!
Source:
Serves: 4
Ingredients
  • 5 tbsp olive oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1 fennel bulb, chopped
  • 1 rib celery, chopped
  • 1 bay leaf
  • Grated zest of ½ orange
  • ¼ tsp turmeric
  • 3 plum tomatoes, chopped
  • 1 cup dry white wine
  • 8½-inch slices baguette
  • 1.350kg mussels, scrubbed and debearded
  • 3 cups water
  • 1 tsp salt
  • ¼ tsp fresh-ground black pepper
  • ¾ cup heavy cream
  • 110g prosciutto or other flavourful ham, chopped
Instructions
  1. In a large pot, heat 3 tablespoons of the oil over moderately low heat. Add the onion, garlic, fennel, celery, bay leaf, orange zest, and turmeric. Cook, covered, stirring occasionally, until the vegetables are soft, about 15 minutes. Stir in the tomatoes and wine and simmer for 5 minutes.

  2. Meanwhile, heat the broiler. Put the bread slices on a baking sheet and brush both sides with the remaining 2 tablespoons of oil. Broil the bread, turning once, until golden brown, about 4 minutes in all.

  3. Discard any mussels that are broken or do not clamp shut when tapped. Add the water, salt, pepper, and mussels to the pot. Cover and bring to a boil. Cook, shaking the pot occasionally, just until the mussels open, 3 to 5 minutes.

  4. As the mussels open, remove them from the pot with a slotted spoon. When the mussels are cool enough to handle, remove them from their shells. Remove the bay leaf. Stir the cream into the soup and bring just to a simmer. Stir in the mussels and the prosciutto and serve topped with the toasted slices of baguette.

Crab & Sweetcorn Soup

Crab & Sweetcorn Soup
 
A simple Chinese dish that is even popular with kids thanks to its naturally sweet taste!
Source:
Serves: 4
Ingredients
  • 1.2l chicken stock
  • 2 fresh corn cobs
  • 225g fresh white crabmeat
  • 5 tsp cornflour
  • 1 tsp very finely chopped fresh root ginger
  • 2 spring onions, cut into 1-inch pieces and finely shredded lengthways
  • 1 tbsp light soy sauce
  • 1 tbsp Chinese rice wine or dry sherry
  • 1 egg white, lightly beaten
Instructions
  1. Bring the chicken stock to the boil in a pan. Meanwhile, stand the corn cobs up on a board and slice away the kernels with a large sharp knife. Add the corn to the stock and simmer for 5 minutes.

  2. Check over the crabmeat for any little pieces of shell, keeping the meat in the largest pieces possible. Mix the cornflour to a smooth paste with a little cold water, stir it into the soup and simmer for 2 minutes.

  3. Stir in the crabmeat, ginger, spring onions, soy sauce, rice wine or sherry, 1 teaspoon of salt and some pepper to taste. Simmer for 1 minute.

  4. Now give the soup a good stir, remove the spoon and slowly trickle in the beaten egg white so that it forms long, thin strands in the soup. Simmer for about 30 seconds and then serve immediately.

 

Cod & Chorizo Stew

Cod & Chorizo Stew
 
Prep time
Cook time
Total time
 
Cod and chorizo are a match made in heaven, but you could also use a firm white fish such as halibut. This delicious stew is easy to freeze so you could make a big batch so you always have a tasty meal on hand when you're too busy to cook.
Serves: 4
Ingredients
  • 1 tbsp olive oil
  • 120g sliced cooking chorizo
  • 1 large onion
  • 1 tsp hot smoked paprika
  • A pinch of chilli flakes
  • 75ml white wine
  • 400g can chopped tomatoes
  • 100g sliced roasted peppers
  • 200g tinned chickpeas (drained and rinsed)
  • 450g skinless cod fillets
  • A handful of chopped fresh flatleaf parsley
Instructions
  1. Heat the olive oil in a frying pan, add the chorizo and fry until just starting to crisp. Remove with a slotted spoon to a bowl and set aside.

  2. Finely the onion then, in the same pan, soften it for 8 minutes over a low heat. Stir in the paprika and the chilli flakes and cook for 2 minutes more. Add the white wine, chopped tomatoes, roasted peppers and chickpeas. Season well, mix and bring to a simmer.

  3. Chop the cod fillet into large chunks and add to the pan along with the crisp chorizo. Bubble gently for 3 minutes or until the cod is just cooked through. Taste and adjust the seasoning, if need be. Sprinkle over a handful of chopped fresh flatleaf parsley and serve with creamy mash or garlic bread.

 

Healthy Fish Recipes to Kick-Start the Year

Cooking healthy meals that taste great doesn’t have to be time-consuming or be difficult. If you find yourself reaching for convenient options when short on time, try one of these 3 recipes. These meals can be ready in under 30 minutes, are delicious, filling AND healthy! Great options for lighter meals after a busy Festive period.

White Fish with Spiced Lentils

White Fish with Spiced Lentils
 
Prep time
Cook time
Total time
 
A flavoursome dinner that can be ready in under half an hour. Feel free to adjust the spice level to your taste! You can use any white fish you like, we've included a few options in the recipe.
Source:
Serves: 4
Ingredients
  • 1 lime, cut into quarters
  • 3 tbsp sunflower or vegetable oil
  • 1 onion, chopped
  • 1 tbsp medium curry powder
  • 1 tbsp tomato purée
  • 400g can green or brown lentils, drained, rinsed, then drained again
  • 2 tbsp mango chutney, plus extra to serve
  • 4 x 140g white fish fillets such as cod, haddock, halibut, lemon sole or seabass
Instructions
  1. Finely chop one of the lime quarters, including the skin.

  2. Heat 2 tbsp oil in a medium saucepan then fry onions over a medium heat for 5 mins until softened and starting to colour. Add the curry powder and tomato purée then fry for another minute.

  3. Tip in 200ml water, lentils, mango chutney and the chopped lime then bring to the boil. Simmer for 5 mins or until thickened.

  4. Heat remaining oil in a frying pan. Season the fish with salt and pepper to taste then fry for 5 mins, turning halfway, until golden and cooked through.

  5. Add a squeeze of lime to the pan and to the lentils then serve together with naan bread or chapatis on the side.

Grilled Mackerel Salad

Grilled Mackerel Salad
 
Prep time
Cook time
Total time
 
Good fats are an important part of a healthy diet and oily fish such as Mackerel is a great way to get more of these! Aim for at least one portion of oily fish per week, such as salmon, mackerel, herring, kippers, trout or tuna.
Serves: 4
Ingredients
  • 4 smoked mackerel fillets
  • Olive oil for drizzling
  • 170g sourdough bread, roughly torn into pieces
  • 200g green beans
  • 4 tbsp fresh green pesto
  • Juice 1 lemon
  • 100g pitted black olives
  • 340g cherry tomatoes halved
  • 100g rocket
  • Bunch fresh flatleaf parsley, finely chopped
Instructions
  1. Heat the grill to medium. Put the mackerel fillets, skin-side up, on a large baking sheet. Brush with oil and season with salt and pepper. Add the sourdough pieces to the baking sheet, drizzle a little oil over the bread, then cook under the grill for 6-8 minutes, turning the bread once, until the mackerel is heated through and the bread is crisp and golden.

  2. Meanwhile, bring a pan of water to the boil, then add the green beans. Cook for 3-4 minutes, drain and run under cold water. In a small bowl, mix the pesto with half the lemon juice and 2 tbsp cold water.

  3. Put the bread, green beans, olives, tomatoes, pesto mix, rocket and parsley in a large mixing bowl and toss together thoroughly. Season to taste (you may want a little more lemon juice), then serve with the mackerel.

Salmon & Asparagus Frittata

Salmon & Asparagus Frittata
 
A frittata is a perfect way to feed a family with a simple and filling meal that's healthy! You can use your favourite vegetables and serve with a side salad. It's also easy to pack for lunch!
Source:
Serves: 4
Ingredients
  • 340g red potatoes, cut into ½-inch cubes
  • 6 whole eggs, lightly beaten
  • 3 egg whites, lightly beaten
  • ½ tsp salt
  • ⅛ tsp black pepper
  • 2 tsp olive oil
  • 1 cup chopped onion
  • ½ cup chopped red bell pepper
  • 1 tsp dried oregano
  • 220g asparagus, trimmed and cut into ¾-inch pieces
  • 340g salmon fillet, skin removed, cut into bite-size pieces
Instructions
  1. Bring lightly salted water to a boil in a medium saucepan. Boil potatoes until just tender, about 7 minutes; drain.

  2. Heat grill to low. Combine eggs, egg whites, salt and pepper in a bowl. Heat oil in a 12" ovenproof nonstick frying pan over medium-high heat.

  3. Cook onion, bell pepper and oregano, stirring occasionally, until vegetables are somewhat soft, about 3 minutes. Add asparagus and potatoes; cook 3 minutes. Add salmon and cook until opaque, 3 minutes.

  4. Pour egg mixture into frying pan; reduce heat to low. Cook, stirring occasionally until egg begins to set but is still wet on top, 5 minutes. Cook, without stirring, 5 minutes.

  5. Transfer pan to grill and cook until golden, 2 to 3 minutes. Remove from grill and slice into 4 wedges; serve.

 

Easy Fish Stew Recipe

Fish stew is a very comforting dish that feels hearty without being heavy – it only requires a few ingredients, taste can be adjusted to your own preferences and it’s also great if you’re trying to make healthy choices.

What fish should I use in a fish stew?

Firm white fish such as Cod, Halibut and Haddock work best in fish stew. Avoid using oily fish such as Tuna or delicate fish such as Sole. You can also use prawns, mussels, scallops and even oysters to add different flavours and textures.

Fish Stew Recipe

This recipe is super easy to make and is quick enough to be prepared on a weeknight! A healthy and tasty meal for all the family.

fish stew

Fish Stew Recipe
 
Serves: 4
Ingredients
  • 3 tbsp extra-virgin olive oil
  • 1 onion
  • 3 garlic cloves
  • 1 tsp smoked paprika
  • 400g tin chopped tomatoes
  • 750ml vegetable or chicken stock
  • 400g tin butter beans
  • 450g firm white fish, such as cod, halibut or haddock
  • 150g raw or cooked prawns
  • Fresh parsley leaves to garnish
Instructions
  1. Heat the olive oil in a large saucepan. Finely slice the onion and garlic, then add to the pan. Fry gently, covered, for 10 minutes or until softened, then stir through the smoked paprika.

  2. Add the chopped tomatoes and stock and bring to the boil. Simmer gently for 10 minutes.

  3. Drain and rinse the beans and chop the fish into large chunks. Turn down the heat and add the beans and fish to the pan.

  4. Simmer for 4 minutes or until the fish is almost cooked through, then add the prawns and cook until they turn pink. If you're using cooked prawns, add right at the end so they're just heated through.

  5. Taste and season, then ladle into bowls, scatter with parsley leaves and serve with crusty bread if desired.

 

Halloween Recipes Kids Will Love

Halloween is just around the corner and you may have started planning for the big day already! If you have kids, Halloween can be a great day filled with fun and tasty treats! If the first thing that comes to mind may be sweets and chocolate, there are different ways you could celebrate! Why not turn your Halloween dinner into a fun and spooky experience for all the family? Here are a couple of recipes we think would be great!

Scary ‘Maggots and Eyeballs’ Pasta

Halloween Pasta

 

Scary 'Maggots and Eyeballs' Pasta
 
A tasty dish the whole family will love! A spooky trick to get kids to eat more seafood without them even realising it!
Serves: 4
Ingredients
  • 200g cooked prawns (defrosted if frozen)
  • 200g spaghetti
  • 1tbsp vegetable oil
  • 1 onion, chopped
  • 1 clove garlic, crushed
  • 400g can chopped tomatoes
  • 1 tbsp tomato puree
  • ½ tsp mixed herbs
  • 20 mini mozzarella balls
  • 2 black olives, chopped
Instructions
  1. Cook the spaghetti in boiling water according to the pack instructions.

  2. Heat the oil in a separate pan over a medium heat. Add the onion and cook for about 5 minutes until the onion is softened. Add the garlic and cook for 1 minute. Then add the canned tomatoes, tomato puree and mixed herbs. Bring to the boil, turn down the heat and simmer gently for around 10 minutes until the sauce thickens.

  3. Add the prawns to the tomato sauce and heat through for 3-4 minutes until piping hot.

  4. Top each of the mozzarella balls with a small piece of black olive to make the ‘eyeballs’!

  5. When the spaghetti is cooked, drain and divide between 4 bowls. Pile the prawn and tomato mixture in the centre and top with the ‘eyeballs’. Tuck in…if you dare!

Spooky Witch Fingers

Halloween Fish Fingers

Spooky Witch Fingers
 
Fish fingers are often a kids' favourite! This recipe takes the classic to the next level with a fun presentation twist that should please even the fussiest eaters!
Serves: 4
Ingredients
  • 300g white fish, such as cod, haddock or sole, cut into finger-sized pieces
  • 1 tbsp rapeseed or vegetable oil plus extra to grease
  • 3 tbsp plain flour
  • 1 large egg, beaten
  • 50g breadcrumbs
  • Skin from 1 large tomato, cut into fingernail shapes
  • 4 tbsp tomato ketchup, to serve
  • Lettuce leaves, to serve
Instructions
  1. Preheat the oven to 200ºC/fan 180ºC/gas mark 6. Lightly grease a large baking tray with oil.

  2. Season the flour with a little salt and pepper and place in a wide, shallow bowl. Place the egg and breadcrumbs in separate bowls. Working in batches, coat the fish strips in the seasoned flour, then in the beaten egg and finally the breadcrumbs. Arrange the ‘fish fingers’ in a single layer on the baking tray. Drizzle with the 1 tbsp of oil and bake for about 10 minutes, turning over halfway until the fish is firm and cooked through.

  3. Serve immediately, topped with a piece of tomato skin at the end of each finger to make a nail, and served with the tomato ketchup and the lettuce.

  4. Tip: As an alternative to ketchup, try homemade tomato sauce or salsa. This goes well with oven-baked wedges or mashed potatoes and baked beans or peas.

 

3 fish dinners ready in 30 minutes or less

If every week you spend some time wondering “what can I cook for dinner?”, don’t worry you are not alone! Luckily, there are plenty of easy recipes out there that are perfect for weeknights when you get home late or simply don’t have the time to cook anything sophisticated. Here are 3 recipes we have selected that you can add to your recipe collection!

White fish with Garlic and Lemon Butter Sauce


White Fish with Garlic Lemon Butter Sauce
 
You can't go wrong with lemon, butter and garlic! It's a light yet flavourful way to prepare any firm white fish such as Halibut or Cod. Serve with your favourite veggies for a quick dinner!
Serves: 4
Ingredients
  • 4 fillets of firm white fish, such as cod fillets or halibut fillets
  • 3 Tbsp salted butter
  • 2 shallots, minced
  • 3 cloves garlic, minced
  • ⅔ cup dry white wine
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp fresh parsley, chopped
  • grated zest of 1 lemon
  • 3 Tbsp olive oil
  • kosher salt and ground black pepper
Instructions
  1. Start by making the sauce: Heat butter, shallots, and garlic in a large frying pan and cook on medium heat, stirring often for 2 min. Add wine and lemon juice and bring to a boil. Boil until sauce thickens slightly, 2-3 min. Stir in parsley and lemon zest. Season with pinches of salt and pepper to taste. Cover and keep warm.

  2. Using paper towels, pat the fish fillets dry to remove as much moisture as you can. Sprinkle a light layer of kosher salt and black pepper over both sides of each fillet. In a large nonstick frying pan over medium heat, add the olive oil. Arrange 2 fillets in the pan and cook with the lid slightly open to allow steam to escape. Cook about 3-4 min or until bottoms of fillets are browned.

  3. Flip carefully and brown the other side 3-4 min (keep in mind that if your fish is less than 1 inch thick, you'll need to adjust for shorter cooking time.) You want the fish just cooked, but not over-cooked.

  4. Repeat with other 2 fillets (unless your frying pan is large enough to cook all 4 fillets without crowding, it's best to cook in batches; otherwise, the fish will be more steamed than browned.)

    Plate the fish fillets and pour warm sauce over them. Serve immediately.

Roasted Salmon with Crispy Potatoes & Broccoli


Roasted Salmon with Crispy Potatoes & Broccoli
 
This roasted salmon recipe is a great way to get a portion of oily fish into your weekly routine and is super easy to make as it's all cooked on one tray!
Serves: 4
Ingredients
  • 1 head broccoli
  • 450 g potatoes
  • 1 large red onion
  • 3 tbsp olive oil
  • Kosher salt
  • pepper
  • 680 g skinless salmon fillet
  • ¼ cup mayonnaise
  • 1 tbsp fresh lemon juice
  • ½ clove garlic
Instructions
  1. Heat oven to 220 degrees C. On a baking sheet mix together the broccoli, potatoes, and onion with the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Spread in an even layer and roast for 15 minutes.

  2. Season the salmon with ¼ teaspoons each salt and pepper, place it among the vegetables and continue roasting until the vegetables are golden brown and tender and the salmon is opaque throughout, 8 to 10 minutes more.

  3. Meanwhile, in a small bowl, combine the mayonnaise, lemon juice, and garlic. Serve with the fish and the vegetables.

Cod with Chorizo and Tomato Sauce


Cod with Tomato and Chorizo Sauce
 
Chorizo is a great way to add some spice to a dish! This tomato and chorizo sauce is packed with flavour and makes a healthy dinner when paired with grilled cod.
Serves: 2
Ingredients
  • Olive oil
  • 1 clove garlic, sliced
  • 4 thin slices chorizo, cut into matchsticks
  • A pinch of dried chilli flakes
  • 400g tinned or fresh chopped tomatoes
  • 2 skinless cod fillets or other white fish
  • Cooked green beans to serve
Instructions
  1. Heat 1 tbsp olive oil in a pan then cook the garlic and chorizo for a few minutes.

  2. Add the chilli and tomatoes and simmer for 10 minutes until thickened, season.

  3. Meanwhile rub the fish with a little more oil, season and grill or steam until cooked through, about 4-6 minutes. Serve the fish with the sauce and green beans.

 

Healthy Fish and Chips Recipe

Who doesn’t love fish and chips? It’s an absolute classic and a popular takeaway choice! While it’s not the healthier option for eating out, it doesn’t mean you cannot enjoy this tasty treat once in a while! This healthier recipe is a lighter version of a traditional fish and chips, perfect for a tasty treat without the guilt!

This recipe is perfect with cod but can easily be replaced with haddock, hakehalibut or pretty much any firm white fish that you like. Let us know if you try it, we’d love to see your creations!

Healthy Fish and Chips Recipe
 
Source:
Serves: 2
Ingredients
  • 400g potatoes, peeled and cut into chips
  • 1 tsp vegetable oil
  • 1 large egg, separated
  • ½ lemon, zest only
  • handful fresh lemon thyme
  • 2 x 150g skinless, boneless cod loin fillets
  • 150g peas, fresh or frozen, to serve
  • 1 lemon, cut into wedges, to serve
  • salt and freshly ground black pepper
Instructions
  1. Preheat the oven to 220C/200C Fan/Gas 7. Line a baking tray with baking paper.

  2. Boil the chips for 3-4 minutes, then drain well. Pour 1 teaspoon of oil into a baking tray and heat in the oven. Add the chips in a single layer and bake for 20 minutes.

  3. Meanwhile, whisk the egg yolk, lemon zest, lemon thyme, salt and pepper together in a bowl. In a separate clean glass bowl, whisk the egg white until soft peaks form when the whisk is removed. Fold the yolk into the white.

  4. Dip the fish into the egg mixture, then transfer to the lined baking tray and bake for 15-20 minutes, or until cooked and browned.

  5. Boil the peas in water for 2-3 minutes. Serve the fish and chips with the peas and lemon wedges.

 

Baked Cod “En Papillote”

Baking fish “en papillote” simply means creating a parcel with baking paper and cooking it in the oven. It’s a foolproof method of cooking fish that helps retain moisture so it prevents the fish from drying out! You can also add vegetables and anything to go along with your fish, so that means less washing and prep time – perfect for weeknights when you’re in a rush and want something healthy and easy to make!

This recipe uses new potatoes, spinach and red pepper, but feel free to experiment with your favourite vegetables depending on what you prefer! You may need to adapt cooking time depending on the thickness of the cod – it will be cooked when the flesh flakes easily.

baked fish papillote

Baked Cod "En Papillote"
 
Source:
Serves: 4
Ingredients
  • 400g new potatoes, sliced in half
  • 4 thick cut cod steaks or cod fillets (about 120g each)
  • 100g fresh spinach
  • 1 red pepper, sliced
  • 10g fresh parsley
  • 4 slices of lemon
  • 100ml white wine
  • 20g butter
Instructions
  1. Preheat your oven to 180c / gas 4.

  2. Cut 4 large rectangular pieces of non-stick parchment paper, roughly 30cm x 25cm. Bring a pan of water to the boil and cook the potatoes for about 8 minutes, drain.

  3. Take a piece of the parchment and fold in half. Divide the potatoes, pepper and spinach between the parchment paper on one half. Place a cod steak on top then place a slice of lemon on the fish. Season with salt and pepper and scatter over the parsley.

  4. Drizzle over the wine and add a dot of butter. Wet the edges of the parchment with water and then seal all the ingredients in a bit like making a Cornish pasty.

  5. Place the parcels onto a baking sheet and cook for about 15-20 minutes depending on how thick your cod is. Place the papillotes on serving plates so you open at the table.

 

Greek Fish Recipes

Mediterranean recipes are perfect for Spring and Summer as they usually bring fresh flavours that are best enjoyed on a warm and sunny day! Here are 3 recipes using white fish that you could try. Choose your favourite fish among cod, halibut, seabass, sea bream or lemon sole.

Cod with Spinach & Artichoke Spread

Greek Fish Recipes
 
Serves: 2
Ingredients
  • Spinach Artichoke Dip:
  • 1 fresh jalapeño, seeded and diced
  • 2 cups nonfat Greek yoghurt
  • 225g reduced fat cream cheese
  • 2 tablespoons butter
  • 1 ½ cups parmesan cheese
  • 425g artichoke hearts, drained and lightly chopped
  • 285g frozen spinach, thawed and drained
  • 3 garlic cloves, diced
  • Fish Fillets:
  • 1 tablespoon olive oil
  • 2 cod fillets, fresh or thawed
  • 7 Kalamata olives, chopped
Instructions
  1. Artichoke Dip:

  2. Add diced jalapeño to a medium saucepan over medium-high heat, stirring occasionally until fragrant and a bit softer in texture.

  3. Add remaining ingredients to the pan. Cook until cheese has melted, stirring often.

  4. Once everything has blended together and has become easier to stir, allow to slightly bubble for a few minutes then remove from heat and set aside.

  5. Cod:

  6. Heat olive oil large skillet over medium-high heat.

  7. Add cod to a pan and cook for 4-5 minutes, then flip and cook for another 4-5 minutes.
  8. When the cod is finished, remove and plate.

  9. Now, take a spoonful (or as much as you’d like!) of the spinach artichoke spread and place it over the top of each cod.

  10. Sprinkle kalamata olives over each piece of fish. Serve with your favourite side.

Mediterranean Stuffed Sea Bass

Mediterranean Stuffed Seabass
 
Serves: 2
Ingredients
  • 2 whole sea bass, cleaned and gutted
  • 1 lemon, sliced
  • 1 fennel bulb, sliced
  • 1 tomato, chopped
  • 15 kalamata olives, pitted
  • 15 capers
  • 2 cloves of garlic
  • 150ml white wine
  • ½ a bunch fresh parsley, chopped
  • 1 tbsp olive oil
  • salt and freshly ground pepper
  • lemon zest for garnish
Instructions
  1. To prepare this oven baked stuffed sea bass recipe, preheat the oven to 190C and transfer the sea bass onto a baking tray lined with parchment paper or foil. (Make sure to use enough foil to cover the fish later.)

  2. Prepare the stuffing for the sea bass. Finely slice the fennel, lemon and tomato and set aside. Peel and finely chop the garlic and slice the kalamata olives into rings.

  3. Fill the cavity of each fish with 2 slices of lemon, the fennel and half the amount of the chopped tomato, olives and capers. Scatter on top of the sea bass the chopped garlic, any remaining fennel slices and the rest of the olives, tomato and capers. Pour in the white wine and season with salt and freshly ground pepper. Drizzle the sea bass with olive oil and garnish with chopped parsley.

  4. To bake the stuffed sea bass, you need to seal the fish well by folding the foil up like a parcel. This will help keep the juices and flavours in and will help your stuffed sea bass maintain tender.

  5. Bake the stuffed sea bass in preheated oven at 190C for 20-25 minutes, until cooked through.

  6. Remove the baking tray from the oven and let it rest for 3-4 minutes, then place the stuffed sea bass with the foil on a serving platter, unwrap carefully, garnish with some lemon zest and enjoy!

Psari Plaki (Gerek Style Baked Fish)

Greek Style Baked Fish
 
Source:
Serves: 4
Ingredients
  • ¼ cup olive oil
  • 3 cups sweet onion, sliced
  • 1 cup leeks, sliced cross-wise
  • 4-6 garlic cloves, minced
  • 2 400g cans diced tomatoes, drained
  • 1 teaspoon kosher salt
  • freshly ground black pepper
  • 2 teaspoons dried Greek oregano
  • 1kg cod (or other light fish, such as halibut, haddock, lemon sole)
  • 2 tablespoons fresh parsley, finely chopped
Instructions
  1. Preheat the oven to 175 degrees celsius.

  2. Preheat a wide saute pan over medium-high heat. Add in the olive oil.

  3. Add the onions and leeks and saute until soft, about five minutes.

  4. Add the garlic and saute until fragrant, one minute.

  5. Add the tomatoes, salt, pepper, and Greek oregano and cook for an additional five minutes. Remove from heat.

  6. Place the fish in a baking pan and top with the tomato mixture.

  7. Bake in the oven for 40-50 minutes or until the fish flakes easily with a fork.

  8. Top with the chopped parsley just before serving.

 

 

Spring Fish Recipes

Spring is a great time to start enjoying more light meals with fresh flavours! Here are 3 recipes we think would be perfect for a quick lunch or even a light dinner al fresco!

Tuna Croquettes

A great recipe to use leftover cooked tuna. Simply flake your cooked tuna steak before using it in the recipe! If starting with fresh tuna, make sure to cook it beforehand. These croquettes are perfect for storing in the freezer!

croquettes

Tuna Croquettes
 
Serves: 4
Ingredients
  • 1 pound potatoes peeled and cubed
  • 150g cooked tuna meat, flaked
  • 2 eggs
  • 1 tablespoon minced parsley
  • 1 cup bread crumbs
  • 2 tablespoons ketchup and extra for dipping
  • 1 cup cooking oil
  • salt and pepper to taste
Instructions
  1. Cook potatoes in salted boiling water until tender. Once cooked, mash them until smooth.

  2. Mix well the potato, tuna, 1 egg, ketchup, parsley, salt and pepper.

  3. Heat the oil in a large pan.

  4. Whisk the other egg in a bowl and in another bowl add the bread crumbs. Dip the croquettes in the egg first then the bread crumbs and pan fry till golden brown.

  5. When cooked, place croquettes on a plate lined with paper towels to drain excess oil. Serve with ketchup.

Cod with Lemon, Green Olive and Onion Relish

Make the relish ahead (up to one day before) as it needs to rest at least 4 hours. A great recipe full of zingy flavours and a great way to cook white fish!


Cod with Lemon, Green Olives & Onion Relish
 
Serves: 8
Ingredients
  • 2 lemons
  • ½ small red onion, very thinly sliced into rings
  • 1 teaspoon kosher salt plus more
  • ½ cup brined green olives (about 24), coarsely chopped
  • 2 tablespoons drained capers, chopped
  • 1¼ cups olive oil, divided
  • Freshly ground black pepper
  • 8 skinless cod fillets (approx. 170g each)
  • 2 dried red chiles, stemmed, or ¼ tsp. crushed red pepper flakes
  • ¼ cup fresh flat-leaf parsley leaves
Instructions
  1. Finely grate the zest from lemons; set aside. Using a sharp knife, cut peel and white pith from lemons; discard. Working over a medium bowl, cut between membranes to release segments into bowl and squeeze membranes to release juices; discard membranes and any seeds. Set lemon segments aside.

  2. Combine onion and 1 tsp. salt in a small bowl. Let sit 10 minutes. Squeeze onion to remove any excess liquid; add to bowl with lemon segments. Add olives, capers, reserved lemon zest, and ¾ cup oil; season with salt and pepper and toss to combine. Cover relish and chill at least 4 hours.

  3. Preheat oven to 250°. Bring relish to room temperature.

  4. Place cod in a large shallow baking dish or roasting pan and drizzle with remaining ½ cup oil. Add chiles and turn fish to coat; season with salt. Roast fish until just cooked through, 30–40 minutes.

  5. Transfer fish to a platter. Mix parsley into relish and spoon over fish.

Heart-healthy Citrus, Avocado & Salmon Salad

Not only is this salad delicious and very easy to make, it’s also full of heart-healthy ingredients such as salmon, avocado and almonds! Another great recipe to use leftover salmon, but feel free to use trout or smoked salmon!


Heart-healthy Citrus, Avocado & Salmon Salad
 
Serves: 2
Ingredients
  • Two salmon fillets
  • 1 teaspoon extra virgin olive oil
  • Juice of 1 lemon
  • salt and pepper
  • For salad:
  • 3-4 cups organic baby spinach
  • 1 large pink grapefruit, peeled and sectioned
  • 2 medium oranges, peeled and sectioned
  • 1 avocado, thinly sliced
  • ¼ to ½ cup sliced almonds
  • ¼ cup green onions, sliced
  • Juice of 1 lemon
  • 2 teaspoons extra virgin olive oil
  • salt and pepper, to taste
Instructions
  1. For salmon - Preheat oven to 180 degrees c. Line a baking sheet with parchment paper. Place salmon fillets on baking sheet. Squeeze fresh lemon over the top and drizzle with a little olive oil. Season well with salt and pepper. Bake for 20-25 minutes, or until cooked through. Remove from oven and let cool before assembling the salad.

  2. For salad - Place spinach in a bowl or on a large serving platter. Top with citrus, avocado, and cooled down salmon. Sprinkle the top with almonds and green onions. Squeeze the fresh lemon juice over the top and drizzle with the olive oil. Season with salt and pepper.