Five reasons to eat fish in winter

Winter is a tough season for those of us in the United Kingdom. The days are short and it’s frequently so miserable outside that you have little choice but to linger indoors, however much you love being outside.

Surviving the season can be even harder for those who toil in offices or other workplaces where the interior and outside temperatures can vary hugely, their immune systems besieged at every turn by bugs and bacteria determined to suck every last drop of energy out of their human prey.

With daily life either a full-on struggle or simply a pain in the neck for several months of the year, it’s no wonder most of us turn to food that takes the edge off our discomfort.

The problem is that such fare rarely provides our bodies with the nutrition we need most at this time of year, hence the almost inevitable winter weight gain and increased susceptibility to flu, colds and low mood.

Enter, then, a superfood that won’t guarantee you make it through the dark months but will definitely give you a fighting chance of entering spring with a reasonably strong constitution and a feeling of greater wellbeing than if you had simply given in to your instincts and wolfed down plate after plate of stodge for months on end.

Fish is your friend at this time of year more than any other. Here are five reasons why.

1. Eating fish protects your heart

Heart disease is one of the biggest killers in the western world and winter puts extra pressure on your heart. Offset decreased activity levels and the associated dangers to cardiovascular health such as increased blood pressure – a leading cause of heart attack and stroke – and furring of the arteries by eating fish that’s rich in omega-3 fatty acids at least twice a week. Our top three recommendations are salmon, mackerel and scallops.   

2. Eating fish protects your mental health

In the past decade or two seasonal affective disorder – or SAD – has blossomed from a theory into a reality acknowledged by doctors and psychologists. Decreased hours of daylight allied to the weakness of the sun mean most of us suffer from a deficiency of vitamin D, a major contributing factor to the low mood experienced by many people in northern Europe in winter. While you can buy vitamin D in supplement form your body absorbs far greater amounts of vitamin D when the source is fish such as salmon, tuna and mackerel, all of which are also rich in omega-3 fatty acids which not only boost cardiovascular health (see above) but are also proven to enhance emotional health.

3. Eating fish protects your lungs

There’s no doubt that the lungs are one of the most vulnerable parts of the body in winter, being prone to colds, flu and other respiratory infections. Omega-3 fatty acids help increase the airflow to the lungs, so upping your intake of fish such as salmon and mackerel will help you fight off the bugs that are all too familiar to those who either have young children or work in air-conditioned offices – or, worse still, tick both boxes.

4. Eating fish protects your skin

Cold weather plays havoc with your skin, whether directly or indirectly – for example, when you enter a warm supermarket or restaurant after walking through the streets on a cold night. Extremes of temperature are not conducive to healthy skin. That’s where smoked salmon can play a defensive role, as it’s rich in both omega-3 and omega-6 fatty acids, which are incorporated into the skin’s top layer to help build a barrier that prevents your skin drying out.

5. Eating fish helps fight symptoms of arthritis

Arthritis affects many people more in winter than in warmer months, and anyone who experiences joint or muscle pain on a regular basis knows how debilitating it can be. Our old ally omega-3 fatty acids help combat such conditions by lowering inflammation and reducing arthritis symptoms. The more salmon, mackerel, tuna and other omega-3-rich fish you eat, the stronger your defence against joint pain and inflammation. 

Of course, eating fish is also a terrific way of upping your intake of minerals such as iron, zinc, potassium, magnesium, calcium, niacin and selenium as well as vitamins A, B12 and D. And let’s not forget the high protein content of most fish.

Put simply, fish is your friend all year round, but especially so during winter. There’s no need to completely avoid your favourite comfort foods during the long, dark nights – who can resist a good stew or sticky toffee pudding? – but introducing more oily fish into your diet will help keep the worst effects of winter at bay.

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.

 

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.

 

Heart-Healthy Fish Recipes

Consuming at least one portion of oily fish per week, such as Salmon, Tuna, Mackerel, Herring or Kippers, is essential for heart health. They also have plenty of benefits that make adding this type of fish to your weekly routine worthwhile! Here are 3 easy and delicious recipes you can try!

Tuna with Peppery Tomatoes & Potatoes

Grilled Tuna Steak

Tuna with Peppery Tomatoes & Potatoes
 
A delicious dish, full of fresh flavours and easy to prepare!
Serves: 4
Ingredients
  • 4 tuna steaks
  • 1 tbsp olive oil
  • 3 garlic cloves, crushed
  • few thyme sprigs
  • 500g bag new potatoes, sliced about 1cm thick
  • 2 red peppers, cut into large chunks
  • 1 red onion, cut into eighths
  • 1 green chilli, deseeded and chopped
  • 400g can cherry tomatoes
Instructions
  1. Heat oven to 220C/fan 200C/gas 7 and put in a roasting tin to heat up. Put the tuna in a shallow dish with half the oil, two-thirds of the garlic and leaves from 1 sprig of thyme. Leave to marinate while you cook the veg.

  2. Put the potatoes, peppers, onion and chilli into the roasting tin with the remaining oil, toss to coat, then roast for 20 mins. The potatoes should be tender or very nearly there. If not, give them another 5 mins (the cooking time can depend on the variety of potato).

  3. Add the remaining garlic and thyme to the pan, let them sizzle, stir in the tomatoes, then cook for 5 mins more until the sauce has reduced a little. Season to taste.

  4. With a few mins to go, heat a griddle or frying pan, wipe most of the garlic marinade off the fish with kitchen paper, season, then sear for 1 min each side for medium or longer if you prefer. Serve on top of the veg.

Spiced Mackerel with Shallot & Lemon Chickpeas

Mackerel Fillet

Spiced Mackerel with Shallot & Lemon Chickpeas
 
Mackerel is a very tasty fish that's super easy to cook! With this recipe ready in about 20 minutes, it's a great weeknight staple.
Serves: 2
Ingredients
  • 3 shallots
  • 2 lemons
  • 4 mackerel fillets
  • olive oil
  • ½ tsp harissa
  • 1 tsp ground cumin
  • 200g tin chickpeas, drained
  • A small bunch of coriander, chopped
  • A small bunch of mint, chopped
Instructions
  1. Peel and finely slice the shallots. Put them in a dish, squeeze over one of the lemons. Zest the remaining lemon into a bowl and then slice the pith off all over and cut the lemon segments out of the pith into the same bowl.

  2. Oil the skin-side of each mackerel fillet and lay them on a baking sheet. Mix the harissa and cumin with a little oil and brush this over the flesh-side, season with some salt. Heat a grill to high and grill the fillets until they start to blister, about 2-3 minutes.

  3. Drain the shallots and mix with the chickpeas, lemon zest and segments, herbs and a little olive oil. Serve 2 mackerel fillets per person (less/more depending on size and appetite!) with some of the chickpeas.

Sweet & Tangy Orange Salmon

Sweet glazed salmon

Sweet & Tangy Orange Salmon
 
Salmon goes very well with all citrus fruit, this sweet salmon recipe is also a hit with kids and fussy eaters! Allow more time to marinate for stronger flavours!
Source:
Serves: 4
Ingredients
  • ¼ cup fresh orange juice (about 1 medium orange)
  • 2 tablespoons honey
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • ½ teaspoon ground ginger
  • 500g salmon fillets
Instructions
  1. Whisk together orange juice, honey, soy sauce, olive oil, garlic, and ginger in a bowl. Place salmon in large resealable bag and pour marinade in with salmon. Close and allow to marinate 20 minutes to an hour.

  2. When ready to cook, preheat pan over medium heat. Brush with olive oil, remove salmon from a resealable bag and place onto the pan. Cook 2 - 5 minutes (depending on the thickness of salmon), then use tongs or a large spatula and turn salmon over to the other side to cook another 2 - 5 minutes (depending on the thickness).

  3. Remove from the pan and allow to rest about 5 minutes before serving. Serve alongside your favourite greens or some rice!

 

3 Recipes for Al Fresco Dining

Fish and seafood are perfect for dining al fresco as they can make light and elegant dishes. So whether you are hosting a sophisticated dinner or a casual get-together, these recipes are sure to please your guests!

BBQ Salmon Burgers

Salmon burger

BBQ Salmon Burger
 
These salmon burgers are easily tailored to your own taste and can be served alongside homemade coleslaw and sweet potato chips.
Serves: 4
Ingredients
  • 500g raw & skinless salmon
  • ⅓ cup panko breadcrumbs
  • 2 tablespoons bbq sauce
  • 1 tablespoon dijon mustard
  • 2 tablespoons freshly grated parmesan cheese
  • 2 garlic cloves, minced
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • ½ teaspoon onion powder
  • ½ teaspoon smoked paprika
  • 4 burger buns
Instructions
  1. Add salmon to the bowl of a food processor and pulse until it’s somewhat ground.

  2. Remove and add salmon to a bowl with remaining ingredients (except for buns!) and mix with a spoon until just combined. Form into 4 equally-sized burgers. Heat a skillet (or grill) over medium-high heat and cook burgers on each side until golden – about 3-4 minutes per side. You could also cook on a BBQ if you fancy it!

  3. Serve with additional BBQ sauce, lettuce and red onion for topping.

Grilled Tuna Salad Nicoise

Tuna Salad Nicoise

Grilled Tuna Salad Nicoise
 
Salad Nicoise is a French classic that is best enjoyed in the summer. Using fresh tuna steaks makes it extra special!
Source:
Serves: 6
Ingredients
  • For dressing:
  • ¼ cup red-wine vinegar
  • 2½ tablespoons minced shallot
  • 2 teaspoons Dijon mustard
  • 1 large garlic clove, minced and mashed to a paste with ½ teaspoon salt
  • Rounded ½ teaspoon anchovy paste
  • 1 cup extra-virgin olive oil
  • 1½ teaspoons minced fresh thyme
  • 1½ tablespoons finely chopped fresh basil
  • For salad:
  • 350g green beans, trimmed
  • 700g small potatoes
  • 700g tuna steaks
  • Vegetable oil for brushing
  • ¼ cup drained bottled capers
  • 350g lettuce leaves separated
  • About 2 cups cherry or grape tomatoes
  • ⅔ cup brine-cured black olives
  • 4 hard-boiled large eggs, quartered
  • 3 tablespoons finely chopped fresh parsley and/or basil
Instructions
  1. Make dressing.Whisk together vinegar, shallot, mustard, garlic paste, and anchovy paste in a small bowl until combined well, then add oil in a slow stream, whisking until emulsified. Whisk in thyme, basil, and salt and pepper to taste.

  2. Cook beans in a 4- to 6-quart pot of boiling salted water, uncovered, until crisp-tender, 3 to 4 minutes, then immediately transfer with a slotted spoon to a bowl of ice and cold water to stop cooking. Add potatoes to boiling water and simmer, uncovered, until tender, 15 to 20 minutes, then drain in a colander. Halve potatoes while still warm (peel if desired) and toss with 2 tablespoons dressing in a bowl, then cool.

  3. Prepare grill for cooking. If using a charcoal grill, open vents on the bottom of grill, then light charcoal. Charcoal fire is medium-hot when you can hold your hand 5 inches above rack for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to moderately high.

  4. Brush tuna with oil and season with salt and pepper, then grill on lightly oiled rack, uncovered, turning over once until browned on outside but still pink in the center, 6 to 8 minutes total. Let tuna stand 3 minutes, then break into large (3-inch) pieces. Transfer tuna to a large platter and drizzle with 2 to 3 tablespoons dressing and top with capers.

  5. Transfer potatoes to the platter with tuna, reserving bowl. Drain beans and pat dry. Toss beans in a bowl with 1 tablespoon dressing and salt and pepper to taste, then transfer to the platter. Toss lettuce in a bowl with 2 tablespoons dressing and salt and pepper to taste, then transfer to the platter. Toss tomatoes in a bowl with 1 tablespoon dressing and salt and pepper to taste, then transfer to the platter.

  6. Arrange olives and eggs on the platter and sprinkle salad with parsley and/or basil. Serve salad with remaining dressing on the side.

Smoked Mackerel Salad on Rye Bread

Smoked Mackerel on Rye

Smoked Mackerel Salad on Rye Bread
 
A fantastic starter that only takes minutes to put together! Mackerel is a delicious fish and it's packed with heart-healthy oil.
Source:
Serves: 2
Ingredients
  • ½ a smoked mackerel
  • ½ cucumber, thinly sliced
  • 1 small red onion, finely chopped
  • 1 bunch of chives, finely chopped
  • 1 tbsp capers, rinsed and drained
  • 100 g frisée leaves
  • Salt and freshly ground pepper
  • 2 slices of rye bread
  • 5-6 radishes, chopped
Instructions
  1. Carefully remove and discard all bones and skin from the mackerel and break up the mackerel meat into small pieces.

  2. Mix the mackerel, cucumber, onion, chives, capers, egg and frisée leaves in a bowl. Season to taste with salt and pepper.

  3. Serve the mixture on rye bread, topped with chopped radishes.

 

Fish & Seafood Brunch Recipes

Who doesn’t love a weekend brunch? It’s a great opportunity to take your time and enjoy some tasty food with family or friends. Here are 3 recipes that would be perfect for that Sunday brunch! They’re easy to make, full of healthy fish & seafood and you can always modify the recipes to match your preferences!

Egg-in-the-hole Smoked Salmon & Avocado Toastie


Egg-in-the-hole Smoked Salmon & Avocado Toastie
 
Source:
Serves: 1
Ingredients
  • knob of butter
  • 2 slices white bread
  • ½ ripe avocado
  • ½ lemon, plus a wedge to serve
  • handful watercress
  • 1 large egg
  • few slices smoked salmon
Instructions
  1. Heat a large frying pan over a medium heat. Butter both sides of each slice of bread, then cut a large circle (or another shape) out of the centre of one slice using a knife or biscuit cutter. Place the slices of bread, including the cut-out piece, into the frying pan and cook for 2 mins until golden. While the bread is cooking, slice the avocado and squeeze over the lemon juice. Toss the watercress in a little lemon juice, too.

  2. Flip the bread over, then crack the egg into the cut-out hole. After 1-2 mins, the whole slice of bread and cut-out piece should be golden brown on both sides. Transfer to a plate (eat the cut-out as a chef’s perk, if you like!). Cover the pan with a lid, or some foil, and lower the heat. Continue cooking for a further 1-2 mins until the egg is done to your liking.

  3. Top the toasted slice of bread with the avocado, smoked salmon and watercress, and season with a twist of pepper. Put the egg-in-the-hole slice on top and serve with an extra wedge of lemon, if you like.

Smoked Mackerel & Baked Eggs


Smoked Mackerel & Baked Eggs
 
Serves: 4
Ingredients
  • 200g spinach
  • 3 tbsp crème fraîche
  • 3 tbsp snipped fresh chives
  • 1 tbsp grated horseradish from a jar (horseradish sauce works fine too)
  • 200g smoked mackerel, skin removed
  • 8 medium free-range eggs
  • Lemon wedges to serve
Instructions
  1. Heat the oven to 200°C/ 180°C fan/gas 6. Put the spinach in a colander, pour over freshly boiled water from the kettle and leave to just wilt. When cool enough to handle, squeeze out excess water and divide among 4 individual pie dishes.

  2. Mix the crème fraîche with the chives and horseradish and season well. Flake the mackerel among the dishes, then share out the crème fraîche mixture. Crack 2 eggs into each dish. Season with a little salt and plenty of pepper.

  3. Cover each dish with foil, then bake in the oven for 13-15 minutes until the whites of the eggs are set with just the faintest wobble. Stand for 2 minutes, then serve with lemon wedges for squeezing.

Prawn, Crab & Cheese Mini Quiches


Prawn, Crab and Cheese Mini Quiches
 
Serves: 8
Ingredients
  • Pastry
  • 2 cups Plain Flour
  • 125g Cold Butter
  • 2 Egg Yolks
  • Filling
  • 170g Crab Meat
  • 4 Spring Onions
  • 2 Eggs, Lightly beaten
  • 1 cup Cream
  • 1 cup Cheddar Cheese, Grated
  • 2 tbsp Dill
  • 200g Small Prawns cooked and peeled
Instructions
  1. Process the flour and butter for 15 seconds, or until crumbly. Add the egg yolks and 3-4 tablespoons of water. Process in short bursts until the mixture comes together. Add a little extra water, if needed.

  2. Turn out onto a floured surface and gather into a ball. Cover the pastry with plastic wrap and refrigerate for at least 15 minutes. Grease eight 3cm (1¼ inch) deep loose-based flan tins, measuring 8 cm (3 inches) across the base. Divide pastry into 8 equal pieces and roll out so they are large enough to fit and overlap the tins.

  3. Fit the pastry into the tins and trim off any excess using a sharp knife. Cover and refrigerate for 15 minutes.

  4. Preheat the oven to 190 degrees. Blind bake for 10 minutes, then remove your paper and weights and bake for a further 10 minutes.

  5. To make the filling, place crabmeat, spring onions, beaten eggs, cream, cheese, chopped dill and lemon rind in a bowl.

  6. Divide the prawns between the pastry shells. The crab mixture will be quite thick, so use a fork to help spread it over the prawns. Bake quiches for 15-20 minutes, or until the filling is golden brown.

 

 

Smoked mackerel starter recipe

 

Smoked Mackerel, Lemon & Herb Pate
 
Impress your guests with this tasty little starter. This is also one of the easiest recipes in the world (if not the easiest).

If you're not a fan of smoked mackerel, you could substitute it for smoked salmon.
Recipe type: Starter
Serves: 6
Ingredients
  • 250g smoked mackerel fillets, skin and bones removed, flaked
  • 200g cream cheese
  • 1 lemon, zested and juiced
  • 1-2 tbsp creamed horseradish, to taste
  • 2 tbsp each of chopped parsley and chives
  • Melba toast or slices of toasted brioche to serve
Instructions
  1. Put the smoked mackerel, cheese, lemon juice and zest in a food processor and whizz until blended.

  2. Stir in the herbs and horseradish. Chill until ready to serve.