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
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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
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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.

 

3 Recipes perfect for Autumn

Autumn is a fantastic season full of delicious, seasonal produce that can make for great dishes! Here are 3 recipes we love that are full of these autumnal flavours and will be perfect to warm you up on a chilly evening.

Baked Mackerel with Pine Nuts and Rosemary


Baked Mackerel with Pine Nuts and Rosemary
 
Source:
Serves: 3
Ingredients
  • 3 mackerel fillets
  • Olive oil
  • For the topping:
  • A large shallot
  • A clove of garlic, finely chopped
  • 60g fresh white breadcrumbs
  • 15 black olives, stoned
  • 50g pine nuts
  • Juice and finely grated zest of a lemon
  • 2 tbs raisins
  • A small handful of chopped parsley
  • Leaves from a couple of bushy sprigs of rosemary, chopped
  • 2 tsp capers
Instructions
  1. Heat the oven to 190C/Gas 5. Rinse the mackerel, pat them dry with kitchen paper and lay them snugly in a roasting tin.

  2. Peel the shallot and chop it finely, then let it cook slowly with a tablespoon or so of the olive oil and the garlic in a small pan till soft and translucent.

  3. Add the breadcrumbs and let them colour slightly.

  4. Chop the olives and add them to the crumbs with the pine nuts, lemon zest, raisins and chopped herbs and capers. Season with salt and pepper.

  5. Scatter the crumb mixture over the fish. Squeeze over the lemon juice and add a drizzle of olive oil then bake for 15-20 minutes till the fish is opaque and flakes easily.

Crab Linguine with Parsley and Chilli


Crab Linguine with Parsley and Chilli
 
Serves: 4
Ingredients
  • 400g dried linguine or spaghetti
  • 3 vine-ripened tomatoes, skinned, deseeded and finely chopped
  • 300g fresh crabmeat
  • 1 tbsp finely chopped fresh parsley
  • 1½ tbsp lemon juice
  • 50ml extra-virgin olive oil
  • Pinch dried chilli flakes
  • 1 garlic clove, finely chopped
Instructions
  1. Cook the pasta in a large pan of boiling, well-salted water (around 1 tsp per 600ml) for 7-8 minutes or until al dente.

  2. Meanwhile, put the chopped tomatoes, crabmeat, parsley, lemon juice, olive oil, chilli flakes and garlic into another pan and warm through over a gentle heat.

  3. Drain the pasta, return to the pan with the warmed sauce ingredients, then briefly toss together. Season to taste. Divide among 4 warmed plates and serve immediately.

Halibut with “Fall Harvest” Saute

Halibut and "Fall Harvest" Saute
 
Serves: 4
Ingredients
  • 3 tablespoons unsalted butter
  • 1 large shallot, coarsely chopped
  • 1 large garlic clove, coarsely chopped
  • 170g peeled butternut squash, diced
  • 1 medium parsnip, diced
  • 1 small turnip, diced
  • Kosher salt and freshly ground pepper
  • ½ cup dry white wine
  • 4 thyme sprigs, plus thyme leaves for garnish
  • 1 bay leaf
  • 1¼ cups chicken stock or low-sodium broth
  • 1 tablespoon extra-virgin olive oil
  • 680g skinless halibut fillets, cut into 2-inch pieces
  • 2 tablespoons all-purpose flour
Instructions
  1. In a large saucepan, melt 2 tablespoons of the butter. Add the chopped shallot and garlic and cook over moderate heat until softened (about 3 minutes). Add the squash, parsnip and turnip and cook over moderately high heat until they begin to soften (about 5 minutes). Season with salt and pepper. Add the wine, thyme sprigs and bay leaf and cook until the wine reduces by half, about 2 minutes. Add the stock, cover and simmer until the vegetables are tender (about 10 minutes).

  2. Meanwhile, in a large nonstick skillet, heat the olive oil. Season the halibut pieces with salt and pepper and dust them lightly with the flour. Add the halibut to the hot skillet and cook over moderately high heat until just golden, about 2 minutes per side.

  3. Add the fish to the vegetables and simmer for 2 minutes. Using a slotted spoon, transfer the fish and vegetables to shallow bowls. Discard the thyme sprigs and bay leaf. Swirl the remaining 1 tablespoon of butter into the broth. Season with salt and pepper and spoon over the stew. Garnish with the thyme leaves and serve.

 

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.

 

BBQ Fish Skewers Recipes

What better way to enjoy a warm summer day than getting together with friends and family for a BBQ? Fish and seafood taste amazing when grilled on a BBQ – and it’s good for you! You can even customise the skewers with your favourite veggies! Here are some great recipes we think would be perfect for a nice summer BBQ in the garden.

Grilled Salmon Skewers


Grilled Salmon Skewers
 
Serves: 6-8
Ingredients
Instructions
  1. Heat up your barbeque so the heat is to medium to high.

  2. Cut the salmon into 1-inch cubes and slice 3 of the lemons into very thin slices either with a sharp knife or with a mandolin.

  3. Alternate threading the salmon and the lemon slices on the skewers, about 5-6 pieces of salmon per skewer. Drizzle the skewers with olive oil and season with salt and pepper.

  4. Squeeze ½ of the remaining lemon juice on top.

  5. Using a pair of tongs, carefully transfer the salmon skewers to the preheated barbeque and grill for about 3 minutes on each side until the salmon is almost fully cooked through.

  6. Remove the salmon skewers from the grill and let rest for about 5 minutes to let the salmon just continue to cook.

  7. Serve the salmon skewers with extra lemons if desired.

Mediterranean Fish Skewers


Mediterranean Fish Skewers
 
Serves: 2
Ingredients
  • 350g firm-fleshed fish such as Halibut, cut into bite size chunks
  • 1 red onion, quartered and coarsely sliced
  • 2 red bell peppers, deseeded and coarsely sliced
  • 1 lemon, cut into small wedges
  • 5 – 6 fresh bay leaves
  • 2 tbsp olive oil (for roasting the vegetables)
  • For the marinade:
  • 2 tbsp olive oil
  • Juice of ½ lemon
  • 1 – 2 teaspoon chilli flakes
  • Salt and freshly ground black pepper to taste
  • Lemon wedges to serve
Instructions
  1. Preheat your barbeque to a medium-high heat.

  2. Cut the skinned, boneless fish (halibut or any firm-fleshed fish) into bite size (about 3 cm/1.2” in.) chunks.

  3. Place the fish in a bowl and stir in the olive oil, lemon juice and chilli flakes. Season the fish with salt and ground black pepper. Gently coat the chunks of the fish with this marinade.

  4. Cover the bowl and set aside for 15 minutes to marinate and for the fish to absorb the flavours.

  5. Thread the fish onto the skewers, alternating with a wedge of lemon, red onion slice, red and green pepper slices. Thread one or two bay leaves into each skewer. Brush the kebabs with any leftover marinade.

  6. Place the skewers your barbeque grill. Cook until fish is cooked through (about 10min), turning the skewer once.

  7. Serve the fish skewers hot with roasted vegetables, potatoes or rice and a wedge of lemon by the side.

Spicy Tuna Skewers


Spicy Tuna Skewers
 
Serves: 4
Ingredients
  • 1 tablespoon turmeric
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 3.5 cm (1½ inch) piece of fresh root ginger, peeled and finely chopped
  • 2 tablespoons olive oil
  • 2 garlic cloves, crushed
  • 400g fresh tuna steak, cut into chunks
  • 200ml natural yoghurt
  • finely grated rind of 1 lemon
  • vegetable oil, for brushing
  • salt and pepper
Instructions
  1. Put the turmeric, cumin, coriander, ginger, olive oil and 1 of the garlic cloves in a bowl and stir well.

  2. Add the tuna, coating all the pieces with the mix. Cover and leave in the refrigerator to marinate for at least 1 hour.

  3. Mix the yoghurt with the remaining garlic clove and the lemon rind and season with salt and pepper.

  4. Place the tuna pieces onto skewers and sear in batches for 1 minute on 1 side and 30 seconds on the other. Remove from the barbeque and serve with the yoghurt sauce.

 

If you’re using wooden skewers, make sure to soak them in water for about 20 minutes so they don’t burn! Happy cooking!

Classic British Fish Recipes

When it comes to cooking fish, the possibilities are endless. We love experimenting with new flavours and finding original recipes we have never seen before! But there are times when only the classics will do. Whether you are trying to warm up on a chilly day or just fancy something simple, here are some recipes inspired by some of the greatest classic British classic dishes.

Fish Fingers Recipe

Fish Fingers

Making your own fish fingers are a great way to involve kids in cooking or get them to eat more fish. It’s well worth making your own as well! In this recipes, the fish fingers are served with a delicious homemade peat & mint mayonnaise. Choose your favourite bread to transform this recipe into a fish finger sandwich!

Fish Fingers Recipe
 
Serves: 4
Ingredients
  • For the fish fingers:
  • 600g of haddock fillet, cut into fingers (try it with cod, halibut or even salmon!)
  • 100g of plain flour, for coating
  • 2 medium free-range eggs, beaten
  • 100g of breadcrumbs
  • sunflower oil, for deep-frying
  • sea salt
  • black pepper
  • For the pea and mint mayonnaise:
  • 2 egg yolks
  • 100g of peas, fresh or frozen
  • 1 tsp English mustard
  • 5 tsp malt vinegar
  • 2 tbsp of fresh mint, chopped
  • 300g of sunflower oil
  • sea salt
  • black pepper
Instructions
  1. Begin by making the mayonnaise. Place the egg yolks, peas, mustard, vinegar and half of the mint into a blender and blitz for 30 seconds. Leaving the motor running, add the oil in a slow, steady stream through the funnel until the mixture is fully emulsified.

  2. Stop the machine and add the remaining mint and some salt and pepper, then blend for a further 30 seconds. Transfer the mayonnaise to a tub, check the seasoning and refrigerate until needed.

  3. Set up three bowls: one with the flour, one with beaten eggs and one with breadcrumbs. Pass the fish, one piece at a time, though the flour and pat off any excess, then through the egg, and finally through the breadcrumbs. Place the breaded fish on a plate.

  4. Preheat a deep-fryer or large recipient to 180°C. Fry the fish fingers for 4 minutes until golden and crisp, turning as necessary to colour evenly. When the fish is ready, drain on a plate lined with kitchen paper and season well with salt and pepper.

  5. Serve with any of your favourite vegetables with the mayonnaise on the side.

 

Healthier Fish & Chips Recipe

Fish & Chips Tartare Sauce

It’s very hard not to love fish & chips. A great classic that many of us enjoy on a regular basis. This recipe suggests a healthier version by using a light batter, cutting down on calories and fat but certainly not taste! Why not treat your family to this fantastic dish?

Healthier Fish & Chips Recipe
 
Serves: 4
Ingredients
  • For the chips:
  • 800g Maris piper potatoes, scrubbed and chopped into 1½–2cm chips
  • 2 tsp sea salt
  • 1 tbsp olive oil
  • For the fish:
  • 1 medium free-range egg
  • 250ml ice-cold water
  • 70g plain flour
  • ½ tsp baking powder
  • Finely grated zest of 1 lemon, plus wedges to serve
  • Sunflower oil for frying
  • 4 x 150g white fish fillets, such as haddock, cod or even lemon sole
Instructions
  1. Preheat the oven to 220°C/fan200°C/gas 7. Cook the chips in a pan of boiling water for 7-10 minutes until just tender, then drain and pat dry with kitchen paper. Put the chips in a roasting tin, then toss with the salt and olive oil. Roast the chips for 15 minutes, turn, then cook for another 20-25 minutes until golden.

  2. Meanwhile, make the fish batter. Whisk the egg in a medium bowl with the water until frothy. Sift the flour and baking powder into another mixing bowl, then gradually whisk in the egg mixture. Stir through the lemon zest and season well.

  3. Pour the sunflower oil into a wide, deep pan until half full, then heat to 180-200°C (a piece of bread dropped into the oil will turn golden in 30-40 seconds). Dip the fish fillets into the batter to coat, then use a slotted spoon to lower them into the hot oil (you may need to do this in batches). Fry for 5 minutes, keeping the oil at 180-200°C, or until golden and cooked through. Remove with a slotted spoon and drain on kitchen paper. Serve with the chips and lemon wedges for squeezing.

 

 

 

Smoked Haddock Chowder Recipe

Smoked Haddock Chowder

There’s nothing like a warm bowl of haddock chowder to warm you up on a cold day. It’s great comfort food and is easy to make! If you are using frozen ingredients, you can follow the recipe but make sure that you cook everything long enough so that all ingredients are cooked through.

Smoked Haddock Chowder Recipe
 
Serves: 4
Ingredients
  • 25g butter
  • 1 tbsp sunflower oil
  • 1 medium onion, chopped
  • 20g plain flour
  • 400ml semi-skimmed milk
  • 400ml just-boiled water
  • 2 medium potatoes (approximately 200g each), peeled, cut into roughly 2cm cubes
  • ¼ tsp salt
  • freshly ground black pepper
  • 100g sweetcorn kernels
  • 125g sliced leeks
  • 4 x 90g smoked haddock fillets
  • 4 large free-range eggs (optional)
  • handful roughly chopped fresh flatleaf parsley leaves, to garnish (optional)
Instructions
  1. Heat the butter and oil in a large, non-stick frying pan over a medium heat. Add the onion and fry for 3 minutes, stirring regularly, until completely softened but not coloured. Sprinkle over the flour and stir the onions well.

  2. In a measuring jug, mix the milk and water. Gradually add 700ml/1¼ pints of the liquid to the onions, stirring after each addition.

  3. Add the potatoes and salt to the pan and season generously with freshly ground black pepper. Bring the mixture to the boil, then reduce the heat until the mixture is simmering. Simmer, stirring regularly, for 10-12 minutes, or until the potatoes are almost tender. Stir in the sweetcorn and leeks and return the mixture to a gentle simmer.

  4. Place the smoked haddock fillets on top of the chowder and continue to simmer for 10-15 minutes, or until the fish flakes easily when prodded with a knife. (This will depend on the thickness of each fillet.) Turn the fish twice as the fillets simmer, without allowing them to break up if possible.

  5. Carefully remove the cooked smoked haddock fillets from the chowder using a slotted spoon and set aside in a warm place. Stir the remaining milk and water into the pan and return to a simmer, stirring.

  6. If using the eggs, fill a wide saucepan half full with boiling water. Reduce the heat until the water is barely simmering. Carefully crack the eggs into the water one at a time, spacing them well apart. Poach very gently for 3-4 minutes, or until the whites have set but the yolks remain runny. Remove the poached eggs from the pan using a slotted spoon

  7. To serve, spoon the chowder into warm bowls, seasoning with salt and pepper, if necessary. Top each serving with one of the haddock fillets and a poached egg (if using). Garnish with parsley, if using. Serve with slices of crusty bread.

 

Fish Pie Recipe

Fish Pie

Fish pie might just be the ultimate comfort food (or are we slightly biased?). Combining creamy mashed potatoes and delicious fish, it’s easy to make and any leftovers can easily be frozen to eat later. This recipe uses salmon, smoked haddock and cod. To make your life easier we have a fish pie mix available!

Fish Pie Recipe
 
Source:
Serves: 8
Ingredients
  • 1.5 kg floury potatoes
  • 4 large free-range eggs (optional)
  • 50 g unsalted butter
  • 50 g plain flour
  • 2 fresh bay leaves
  • 350 ml quality fish stock
  • 350 ml semi-skimmed milk, plus an extra splash
  • 50 g Cheddar cheese
  • ½ a lemon
  • 1 heaped teaspoon English mustard
  • a few sprigs of fresh flat-leaf parsley (optional)
  • 300 g skinless, boneless white fish, such as haddock, cod or sole
  • 200 g skinless boneless salmon
  • 200 g skinless, boneless undyed smoked haddock
  • 200 g baby spinach
  • extra virgin olive oil
  • 1 whole nutmeg, for grating
Instructions
  1. Preheat the oven to 200ºC/400ºF/gas 6.

  2. Peel the potatoes and cut into 2cm chunks, then boil for around 15 minutes, or until tender. Add the eggs for the last 8 minutes (if using).

  3. Meanwhile, make the sauce. Melt the butter in a heavy-bottomed pan over a low heat and stir in the flour. Add the bay, then bit by bit, add the stock and the milk, stirring after every addition until you have a smooth, silky sauce. Bring to the boil, then reduce to a simmer and cook for 10 minutes, or until thickened.

  4. Stir in the mustard, grate in half the cheese, then squeeze in the lemon juice. Pick, finely chop and stir in the parsley (if using), then keep stirring until the cheese is melted. Season with a little black pepper, then remove from the heat.

  5. Get yourself a 25cm x 30cm baking dish. Slice the fish fillets into 2.5cm chunks and spread them evenly over the base of the dish.

  6. Wilt and add the spinach, then peel, quarter and add the eggs (if using). Remove the bay leaves, then pour over the white sauce and allow to cool slightly.

  7. Drain the potatoes well and mash with a little extra virgin olive oil, a splash of milk and a few scrapings of nutmeg. Spoon the potatoes over the pie and scuff up the surface with a fork.

  8. Grate the remaining Cheddar over the top and bake in the oven for 45 minutes, or until the fish is cooked through, the sauce is bubbling up at the sides and the top is golden.

 

3 Ways to Cook White Fish

White fish is a lean source of protein and should be part of the recommended two portions of fish per week. The options to cook white fish are endless and you can choose any of your favourite fish such as haddock, cod, monkfish, halibutseabass, sea bream or lemon sole!

Here we have selected three methods of cooking: baked, pan-fried and poached. All these recipes are easy to make and are perfect for weeknight dinners when you want something simple but still flavourful.

Roasted White Fish with Bacon, Asparagus & Lemon Mayonnaise


Roasted White Fish
 
The strong flavours of the bacon are well balanced with the delicate flavours of white fish. This dish can be ready in 30 minutes and is very easy to make! You can choose the type of fish and bacon you prefer, so don't hesitate to try different combinations.
Source:
Serves: 4
Ingredients
  • 4 x 150 g white fish fillets, such as cod, haddock, halibut or monkfish
  • 2 sprigs of fresh rosemary, leaves picked and very finely chopped
  • 2 lemons, zest and juice of
  • freshly ground black pepper
  • 12 rashers thinly sliced, smoked streaky bacon or pancetta
  • olive oil
  • 4 tablespoons mayonnaise
  • 2 large bunches of asparagus, trimmed
Instructions
  1. Preheat your oven to 200ºC/400ºF/gas 6. Season your beautiful fish fillets with the rosemary, finely grated lemon zest and pepper. Lay your rashers of bacon or pancetta on a board and one by one run the flat of a knife along them to thin them and widen them out. Lay 3 rashers together, slightly overlapping, put a fish fillet on top and wrap the rashers around it.

  2. Lightly heat a large ovenproof frying pan, add a splash of olive oil and lay your fish in the pan. Fry for a minute, then place the pan in your preheated oven for 10 to 12 minutes, depending on the thickness of the fish, until the bacon is crisp and golden.

  3. While the fish is cooking, you can make your simple lemon mayonnaise. Do this by mixing quality mayonnaise with the juice of half a lemon and pepper. You want to add enough lemon juice to make the flavour slightly too zingy. This is because, when you eat it with the asparagus and the fish, it will lessen slightly in intensity. And don’t worry if the mayo looks a little thinner than usual when you’ve added the lemon juice – think of it as more delicate.

  4. The asparagus is a great accompaniment because, like the fish, it also loves bacon. You can either boil or steam it; either way it’s light and a nice contrast to the meatiness of the fish. When cooked, toss it in the juices that come out of the fish. Simply serve the fish next to a nice pile of asparagus, drizzled with the lemon-spiked mayonnaise. And if you’re feeling very hungry, serve with some steaming-hot new potatoes.

Pan-Fried White Fish


Pan-Fried White Fish
 
Pan-fried fish is probably the quickest way to cook fish! For this method, make sure you don't overcook your fish and serve with rice, potatoes or any vegetables to make a healthy and tasty dinner ready in no time!
Serves: 4
Ingredients
  • 4 white fish fillet, like cod, halibut, monkfish or haddock
  • 1 cup whole wheat or any flour
  • sprinkle or two sea salt and freshly ground pepper
  • 1 tbsp paprika
  • 1 tbsp any dried herb or spice
  • 1 zest and juice of a lemon
  • large splash vegetable oil
  • 2 tablespoons Butter
Instructions
  1. Preheat your largest, heaviest pan or skillet over medium-high heat. A heavier pan will distribute the heat more evenly than a thin one.

  2. Whisk together the flour, salt and pepper, paprika, herb and lemon zest.

  3. Pour the seasoned flour into a shallow dish large enough to hold 1 or 2 fish fillets. Depending on the size of the fillets, and your guests’ inclination to share, cut the fish into individual portions or leave whole.

  4. Dredge fillet pieces in the seasoned flour until they are evenly coated. Rest on a pan or plate but don’t stack them on top of one another.

  5. Pour a large splash of vegetable oil into the pan, enough to cover the pan’s bottom in a thin film. Add the butter to the centre of the oil. The oil will protect the delicate butter from burning, and the butter will add flavour. When the butter begins to brown and sizzle, swirl it around the pan and quickly add the fish fillets. Turn up the heat, adjusting it as needed to keep the pan sizzling hot.

  6. Cook the fish in batches so they will all brown evenly. Cook the first side of the fillets for a few minutes until they’re golden brown and beautiful. Carefully flip them and continue with the other side. You may find it useful to add a bit more butter after you flip the fish over.

  7. Continue until the fish cooks through. Add the lemon juice and swirl the pan. It will sizzle and form a quick sauce with the butter and coat each fillet. Serve immediately.

Simple Poached Fish

Poached White Fish

Simple Poached Fish
 
This is a template that you can adapt to your own tastes. Choose your favourite white fish, the poaching liquid and the vegetables you want to serve with it! A great meal for busy weeknights.
Serves: 2
Ingredients
  • 500g cod or other white fish (haddock, halibut, etc)
  • 1-2 fresh tomatoes, sliced
  • About 2 cups of liquid, for poaching (milk, coconut milk, stock etc)
  • 1 ½ – 2 tablespoons of unsalted butter
  • 1 tablespoon of fresh chives or parsley, chopped
  • Lemon
  • Salt and freshly ground pepper
Instructions
  1. Place the filets in the pan. Add liquid almost to cover the filets, and then top them with tomato slices. (If you prefer, you can remove the skin and seeds but that's up to you).

  2. Bring the liquid to a low boil, cover, turn down the heat and simmer for 3-6 minutes (depending on the thickness of the filets) until the fish flakes when tested with a fork.

  3. While the fish is cooking, melt the butter in the saucepan or ramekin. Then add up to a tablespoon of lemon juice and salt and pepper to taste. Set aside.

  4. When the fish is done, gently lift the filets out of the liquid with a spatula. Top with a bit of the butter and lemon juice mixture and the chopped parsley or chives.

  5. Serve with rice, potatoes or your favourite green vegetables.

Want to get fishmonger-fresh fish to try these recipes? We have a great range of white fish available in our shop. Simply fill your basket and we’ll deliver to your door!

 

 

Italian style white fish

This recipe is a great way to prepare white fish in a simple that is still quick, healthy and super easy! You shouldn’t need more than 30 minutes to make this recipe, so it’s great for a mid-week dinner!

Italian style white fish
 
A simple way to prepare white fish that adds wonderful flavour.
Serves: 4
Ingredients
  • 4 fillets of white fish (such as cod, halibut, monkfish or even seabass)
  • 1 tbsp olive oil
  • 500g cherry tomatoes
  • 50g black olive
  • 25g pine nut
  • large handful of fresh basil leaves
Instructions
  1. Preheat the oven to fan 180C/ conventional 200C/gas 6. Take the fish fillets with the skin on, and season with salt and pepper. Heat the olive oil in a large pan and cook the fillets skin side down for 2-3 minutes until just crisp. Transfer to a large roasting tin, skin side down.

  2. Cut the cherry tomatoes in half and scatter around the fillets. Cut the olives in half and scatter over the tomatoes, followed by the pine nuts. Season.

  3. Put the tray in the oven and bake for 12-15 minutes, until the fish is tender. Remove from the oven and scatter the tomatoes with a the basil leaves. Spoon onto four warm plates and top each with fish. Drizzle with a little extra virgin olive oil.

 

Healthy Halibut Recipe

After the festive holidays, January is usually a time when people try lighter recipes. Fish & seafood will be particularly appreciated if you have had a lot of meat during the holidays. Here is a nice recipe that would make a light meal that is still full of flavour. If you’re not big on Halibut, you can use any firm-fleshed fish for this recipe.

Roasted Halibut with Pickled Beets
 
You can make the breadcrumbs needed in this recipe up to 2 days ahead.
Serves: 8
Ingredients
  • 2 slices slightly stale whole-wheat or rye bread
  • 4 teaspoons extra-virgin olive oil, or canola oil, divided
  • ½ cup finely chopped shallot
  • ⅓ cup fresh lemon juice
  • 2 teaspoons butter
  • 1 tablespoon capers, rinsed
  • 1kg Halibut, or other firm-fleshed fish cut into 8 pieces
  • ¼ teaspoon salt
  • 450g sliced pickled beets, drained and diced
Instructions
  1. Preheat oven to 220 degrees C. Coat a 9-by-13-inch baking dish with cooking spray.

  2. To make breadcrumbs, grate bread through the large holes of a box grater; place the crumbs in a small bowl and toss with 2 teaspoons oil.

  3. Heat the remaining 2 teaspoons oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, 2 to 3 minutes. Pour in lemon juice and bring to a boil, stirring gently; remove from the heat and add butter. Swirl the pan, letting the butter melt and slightly thicken the sauce. Stir in capers.

  4. Sprinkle fish with salt and place in the prepared baking dish. Pour the pan sauce over the fish and sprinkle with the breadcrumbs.

  5. Bake the fish until it is opaque in the center, 15 to 18 minutes. Serve each portion topped with about 3 tablespoons pickled beets.