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.

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!

 

How to cook tuna steaks

Our Tuna is a sushi-grade fish, which means it can safely be eaten raw as sushi, ceviche or tartare! However, if raw tuna is not your thing, our tuna steaks can easily be cooked using the method you prefer.

Preparing your tuna before cooking

Our Tuna steaks are cut and ready to cook. There is no need to rinse the fish before cooking, just pat dry using kitchen towels.

Grilling tuna steaks

Before tuna steaks are thick and meaty, they are perfect for cooking on the BBQ, grill or pan. Cook for about 2 minutes on each side on medium-high heat so the outside is cooked but the tuna is still fresh in the middle, just like a medium-rare steak.

Baking tuna steak

If you prefer tuna cooked through, try baking it. Wrap the steaks in foil or parchment paper along with a drizzle of olive oil, some seasoning and your favourite veggies and cook for 10-15 minutes, until just cooked through and flaking easily.

Cooking tuna steaks in sauce

To prevent steaks from drying out, you can slowly simmer steaks in a sauce of your choice, for about 10 to 15 minutes. Try a tomato-based sauce with some basil or Italian herbs!

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.

 

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!

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.

 

Fish & seafood carpaccio recipes

Sicilian Style Tuna Carpaccio

tuna-carpaccio

Sicilian style tuna carpaccio
 
Great for a starter or a light meal, this tuna carpaccio is so flavourful and very easy to make! Make sure you get excellent quality tuna for this recipe.
Source:
Serves: 2
Ingredients
  • 2 tablespoons capers
  • 4 tablespoons rosé wine
  • 1 long fresh red chilli
  • 1 x 200g tuna steak
  • 1 lemon
  • ½ a bunch of fresh basil
  • ½ a bunch of fresh dill
  • 1 small clove of garlic
  • extra virgin olive oil
  • rocket, to serve
Instructions
  1. Place the capers into a small bowl, cover with the rosé, then leave to soak for 10 minutes or so.

  2. Meanwhile, hold the chilli over a direct flame on the hob (or place under the grill) for around 5 minutes, or until blackened and blistered all over, turning occasionally. Transfer to a bowl, cover with cling film and leave to cool for around 10 minutes.

  3. If necessary, using a long sharp knife, slice off and discard the veiny stub of meat from the tuna, then thinly slice against the grain. Place on a plate and squeeze over the juice from half the lemon – the acidity will start to cook the fish.

  4. Pick and finely chop the basil, the dill, then peel and finely chop the garlic. Drain and finely chop the capers, then add the chopped ingredients to a bowl with 2 tablespoons of extra virgin olive oil. Scrape off and discard the blackened skin from the cooled chilli. Halve, deseed and finely chop most of it, then add the chopped chilli to the bowl, reserving the rest to one side. Stir well to combine.

  5. Arrange the tuna on a clean serving platter, drizzle with a little extra virgin olive oil, then spoon over the herb paste. Finely slice the reserved chilli lengthways and arrange on top, then serve with dressed rocket and lemon wedges for squeezing over.

Salmon Carpaccio with Lime

salmon-carpaccio

Salmon carpaccio with Lime
 
This lovely salmon carpaccio recipes makes for a very elegant starter and will please your guests at your next dinner party! The pink peppercorns help create a tasty and colourful dish.
Serves: 2-3
Ingredients
  • 300g fresh salmon fillets
  • 300g coarse salt
  • 100g caster sugar
  • 2 limes
  • 1 pink grapefruit
  • Ground pepper
  • Olive oil
  • Pink peppercorns
  • Fresh basil
  • Pine nuts
Instructions
  1. In a mixing bowl, place the coarse salt and caster sugar. Mix to combine.

  2. In a small recipient, spread a layer of the salt and sugar mixture. Place the salmon on top and cover with another layer of salt and sugar. Make sure the whole surface of the fish is covered.

  3. Cover the recipient with cling film and leave it to marinate in the fridge for 4 hours.

  4. In the meantime zest and squeeze the lime. Place the zest and juice in a bowl. Add a dash of olive oil and season with pepper.

  5. Peel the pink grapefruit and cut it into segments. Extract the juice from the grapefruit core and add it to the marinade. Set aside.

  6. Once the salmon has marinated for 4 hours (do not exceed this time), rinse it well sith cold water and pat dry with paper towels.

  7. Use a sharp knife to cut very thin slices of salmon, working horizontally from the top. If not serving immediately, lay down the slices on a plate and cover tightly with cling film (touching the salmon).

  8. When ready to serve, stir the marinade and cover the salmon slices with the marinade using a brush. Sprinkle with some fresh cut basil, pine nuts and pink peppercorn and arrange the grapefruit segments on the plate.

Scallop Carpaccio

Scallop carpaccio

Scallop Carpaccio
 
This elegant starter is perfect for your dinner parties and particularly around Christmas. It's very easy and effortless!
Serves: 4
Ingredients
  • 12 fresh scallops (only the white flesh)
  • 10 tbsp of olive oil
  • 1 bunch of fresh basil
  • 1 lime
  • 1 tsp of liquid honey
  • Salt and pepper
Instructions
  1. Slice the scallops into thin strips (To cut them more easily, put them in the freezer for ½ hour)

  2. Place the slices on the plates.

  3. Prepare a dressing with the olive oil, the juice of the lime, the honey, the chopped basil and season with salt and pepper.

  4. Drizzle the dressing on the scallop slices and put in the fridge for one hour before serving.

Carpaccio of Bream

fish-carpaccio

Carpaccio of Bream
 
A twist on a classic Italian carpaccio. Sea bream’s firm, dense flesh makes it particularly suitable for serving raw.
Serves: 2
Ingredients
  • 1 fennel bulb
  • ½-1 lemon, juiced
  • 1 tablespoon baby capers, rinsed
  • really good extra virgin olive oil
  • salt
  • freshly ground black pepper
  • 1 large fillet (or 2 small) very fresh sea bream
Instructions
  1. Lay the fish fillets on a board and remove any pin bones with tweezers. Make sure no bones remain, as they will make slicing the fish quite difficult.

  2. Now slice the fish with a very sharp knife, trying to make the slices as large and as thin as possible – no more than 1 mm thick. Cut the sea bream as you might a side of smoked salmon, working gradually down towards the skin at an angle.

  3. Lay the sea bream slices on 1 or 2 large plates, spreading them out in an even layer so they don’t overlap too much.

  4. Cut the base from the fennel bulb and peel off the tough outer layers (the fresher the bulb, the less you’ll have to discard). Slice the fennel from tip to root as finely as possible – you’re aiming for what they call ‘shaved’ fennel. Scatter the fennel slices over the fish, then squeeze over the lemon juice, trying to get a few drops on every bit of fish. Spoon over the capers, then season the whole plate with salt and pepper.

  5. Finish with a trickle of extra virgin olive oil. Unlike a ceviche, where the fish needs at least a couple of hours to ‘cook’ in the marinade, this dish is all about fresh flavours combining in the mouth. So serve, and eat, immediately.

Marinade for Fish Carpaccio

carpaccio_fish

Marinade for Fish Carpaccio
 
This simple marinade can accompany any raw fish for your carpaccio recipes! Try it with tuna or white fish! It only takes a few minutes to make and is full of flavours!
Ingredients
  • 3 tablespoons Dijon mustard
  • ¼ cup fresh lemon juice
  • ½ cup extra-virgin olive oil
  • 3 tablespoons finely minced shallots
  • sea salt
  • freshly ground black pepper
Instructions
  1. Whisk together the mustard and lemon juice in a bowl, then whisk in the olive oil.

  2. Add the shallots, whisk again and season to taste with salt and pepper.

 

 

Easy fish dips recipes – Part 2

Tuna dipLast week we’ve seen 3 recipes for fish dips that you can easily make at home. We’re finishing our small series with more recipes to inspire you, this time using Tuna, Cod and Trout.

Tuna dip
 
This tuna dip is so versatile and can be used as a spread, in a sandwich or even in a salad.
Ingredients
  • 4 whole pickles
  • 3 tablespoons pickling solution (from the jar of pickles)
  • 1 green spring onion
  • 425g tuna
  • 4 tablespoons lemon juice
  • 4 tablespoons tomato sauce/ketchup
  • 1-2 tablespoons whole egg mayonnaise
Instructions
  1. Place the gherkins and the spring onions in a small food processor and process until finely chopped. Add the rest of the ingredients and blend well together until it becomes a smooth dip consistency.


 
Cod, broad beans and artichoke dip
 
You can use any mild white fish for this recipe. Using smoked or grilled fish will add extra flavour!
Source:
Ingredients
  • 1 large garlic clove, coarsely chopped
  • 1 teaspoon chopped fresh rosemary
  • 2 tablespoons extra-virgin olive oil
  • 1 (14-ounce) can artichoke hearts, rinsed and drained
  • 1 (15-ounce) can white or navy beans, rinsed and drained
  • ⅛ teaspoon cayenne pepper
  • 1½ teaspoons lemon zest
  • 3 tablespoons fresh lemon juice
  • ½ pound cod or other mild white fish, cooked
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • Garnish: fresh lemon slices, fresh rosemary sprigs
Instructions
  1. Process garlic and 1 teaspoon rosemary in a food processor until finely chopped. Add olive oil and next 5 ingredients; process until smooth, stopping to scrape down sides. Add cod, salt, and black pepper; pulse just until well blended. Garnish, if desired.

 
Trout dip recipe
 
Cook some trout and use the flakes to make this dip. Alternatively, you can use smoked trout! A nice alternative to smoked salmon if you want something slightly different.
Ingredients
  • 0.5 ounces cooked trout
  • 2 ounces cream cheese
  • 1 tablespoon mayonnaise
  • 1 tablespoon minced fresh dill, plus more as garnish
  • 2 green onions, white and pale green parts only, sliced
  • Juice and zest from 1 lemon
  • 5 turns of freshly cracked pepper
  • 1 small pickle, diced
  • Splash of hot sauce
  • Butter crackers, for serving
Instructions
  1. In the bowl of a stand-up mixer, with the paddle attachment, add the cooked trout, cream cheese, mayonnaise, fresh dill, green onions, lemon juice and zest, black pepper, diced pickle and hot sauce.

  2. Turn the mixer on low and mix until completely combined. Alternatively, you could add everything to a medium bowl and mash everything up using a fork.

  3. Transfer to the fridge to chill for 1 hour. Serve alongside crackers.

 

Easy fish & seafood snack recipes

These snack or appetizer recipes are perfect for a casual get-together with family and friends, whether you’re having a relaxing day or you are supporting your favourite team! These are super easy to make and only require a few ingredients!

Mini Fish Burgers

Fish Burgers

Mini Fish Burgers
 
These mini fish burgers are a fun way to eat fish and are very easy to serve as a snack or appetizer. Very kid-friendly, all the family is sure to enjoy this recipe!
Serves: 4
Ingredients
  • 4 soft bap rolls/ brown rolls, quickly heated in the oven
  • 400g soft white fish like Hake or Monkfish
  • 1 ½ cups bread crumbs
  • 100g finely grated parmesan cheese
  • Flour, for dusting
  • 4 eggs, whisked with a pinch of salt
  • For the mushy peas:
  • 1 cup frozen peas, defrosted
  • 1 potato, diced
Instructions
  1. In a small pot, boil the potato in salted water until soft. Drain off the water, add the peas and while stirring, heat them for a further 2 minutes in the pot.

  2. Mash the potato and the peas together and season it with salt.

  3. Mix the grated parmesan with the breadcrumbs.

  4. Cut the fish fillets into goujons and coat them in flour.

  5. Dip the fish pieces in the egg mixture and then in the crumbs.

  6. Fry the fish on a medium heat in cooking oil until golden and cooked through.

  7. Cut the rolls in half and make the mini burgers with mayonnaise, the fish pieces and mushy peas on top. You can add anything you like to the burgers such as salad and vegetables.

Grilled Scallops Wrapped in Prosciutto

Scallops prosciutto

Grilled Scallops & Prosciutto
 
This recipe only has a few ingredients and is very easy to make! An elegant appetizer that will satisfy even the most delicate palates.
Serves: 12
Ingredients
  • 450g paper-thin slices prosciutto
  • 900g medium scallops (about 40)
  • Extra-virgin olive oil, for drizzling
  • 2 lemons, halved, plus wedges for garnish
  • Freshly ground pepper
Instructions
  1. Preheat grill to high. (If using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for 2 seconds.)

  2. Halve 1 slice prosciutto lengthwise. Fold in half lengthwise, and wrap around sides of 1 scallop, overlapping prosciutto ends. Repeat with remaining prosciutto and scallops. Thread several scallops on each skewer.

  3. Drizzle scallops lightly with oil, squeeze lemons over skewers, and season with pepper. Grill scallops, turning once, until just opaque, about 3 minutes per side. Serve with lemon.

Tuna Spring Rolls

Tuna Spring Rolls

Tuna Spring Rolls
 
These crispy spring rolls have a healthy twist, since tuna is full of omega-3 and low in fat. Serve with chilli sauce for a tasty snack.
Source:
Serves: 4
Ingredients
  • 100g Bean sprouts
  • 1 medium Carrot, grated
  • 2 Tbsp Coriander, chopped finely
  • 8 Spring roll wrappers
  • 1 Cup Oil
  • 185g Tuna chunks
  • 3 Tbsp Oyster sauce
  • 3 Tbsp Chilli garlic sauce
  • 3 Tbsp Chilli sauce
Instructions
  1. Combine the tuna, the oyster sauce, the chili garlic sauce, the bean sprouts, the carrot and the coriander in a bowl using a fork.

  2. Next, lay out spring roll wrappers in a plate and use the fork to place some tuna mixture into a corner of the spring roll.

  3. Roll up and fold in the ends. Wet the edges with a little bit of water to seal the spring roll completely.

  4. Keep aside on a grease proof paper to avoid the raw rolls from sticking.

  5. Heat up oil in a large wok or frying pan on medium-high heat. Once hot, deep fry the spring rolls until golden brown colour.

  6. Remove the spring rolls from the oil and place them onto kitchen paper to drain extra oil.

  7. Arrange the spring rolls on a bed of shredded lettuce or cabbage and place a mini bowl of chili sauce for dipping. Serve immediately.

 

Superfast lunch ideas

The main excuse for not making a packed lunch is often that time is lacking. Fortunately, we have gathered a few lunch recipes that are super quick to make and that will have you look forward to lunchtime.

Crab Roll

This twist on the lobster roll is very easy to make and you can make the filling and refrigerate it for up to 1 day before eating.

Crab Roll Recipe
 
Source:
Serves: 4
Ingredients
  • ¼ cup low-fat mayonnaise
  • 1 tablespoon freshly grated lemon zest
  • 3 tablespoons lemon juice
  • 10 dashes hot sauce, such as Tabasco
  • ½ teaspoon freshly ground pepper
  • ⅛ teaspoon salt
  • ¼ cup finely chopped shallot
  • ¼ cup finely chopped celery
  • ¼ cup thinly sliced fresh chives, divided
  • 2 cups cooked crabmeat
  • 8 leaves red or green leaf lettuce
  • 4 whole-wheat hot dog buns (toasted, if desired)
Instructions
  1. Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl.

  2. Thoroughly mix in shallot, celery and 3 tablespoons chives. Mix in crab very gently so it doesn’t break up too much.

  3. Line each bun with lettuce and divide the crab filling among the buns. Garnish with the remaining 1 tablespoon chives.

 Salmon Club Sandwich

salmon-sandwich

This version of a traditional club sandwich includes the health benefits of salmon as well as a delicious flavour combination! You can use any type of thin bread you like.

Smoked Salmon Club Sandwich Recipe
 
Source:
Serves: 4
Ingredients
  • 6 Tbs. mayonnaise
  • 1 canned chipotle chile, minced
  • 2 tsp. Worcestershire sauce
  • 12 slices thin-sliced sandwich bread, toasted
  • 225g thinly sliced smoked salmon (or cooked salmon)
  • 2 medium ripe avocados, halved, pitted, peeled, and thinly sliced
  • Salt
  • 8 small lettuce leaves
  • 1 large ripe tomato, thinly sliced
Instructions
  1. Mix the mayonnaise, chipotle, and Worcestershire sauce in a small bowl. Spread one side of each piece of toast with the chipotle mayonnaise.

  2. Distribute half of the salmon and half of the avocado slices among four pieces of toast. Sprinkle the avocado lightly with salt and then top with the lettuce and 4 more pieces of toast.

  3. Distribute the remaining salmon and avocado among the four sandwiches. Sprinkle the avocado with salt, top with the tomato, and sprinkle the tomato lightly with salt. Top with the remaining toast. Cut each sandwich into halves or quarters and serve.

 Tuna Sandwich

A lovely twist on your traditional tuna-mayo sandwich. This sandwich can be enjoyed hot or cold.

Grilled Tuna Sandwich Recipe
 
Source:
Serves: 4
Ingredients
  • 8 slices whole-wheat or sourdough bread
  • 3 tablespoons canola oil
  • 2 225g tuna fillets or steaks, about 1 inch thick
  • ½ teaspoon plus 1 tablespoon chili powder, divided
  • ¼ teaspoon salt
  • ½ cup low-fat mayonnaise
  • 1 teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice
  • 3 cups watercress
Instructions
  1. Preheat grill to medium-high.

  2. Lightly brush bread slices with oil. Brush tuna with the remaining oil and sprinkle with ½ teaspoon chili powder and salt.

  3. Grill the tuna, turning once, until cooked through, 4 to 6 minutes per side. Transfer to a clean cutting board. Grill the bread, turning once, until beginning to brown, about 1 minute per side.

  4. Combine mayonnaise, lemon zest, lemon juice and the remaining 1 tablespoon chili powder in a small bowl. Thinly slice the tuna with the grain.

  5. To assemble the sandwiches, spread about 2 tablespoons of the lemon-chili mayonnaise over 4 slices of bread. Top with about ¾ cup watercress, the tuna and the remaining slices of bread.