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.

3 Date Night Recipes

Whether you are celebrating something or just want to spend some time with a loved one, why not make it extra special by cooking a meal at home? There are plenty of recipes that are quite easy to make but will still taste delicious and look great too! Here are 3 recipes that we think would be perfect for a romantic meal!

Prawn Fra Diavolo For Two

Keep it simple and light with this healthier version of an Italian classic – still full of flavours and incredibly tasty! If using cooked prawns, adjust cooking time so you don’t overcook them. Serve with a side salad or your favourite greens.

Prawn Fra Diavolo For Two
 
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Serves: 2
Ingredients
  • 115g whole-wheat penne (about 1½ cups)
  • 2 tablespoons extra-virgin olive oil
  • ½ small onion, sliced
  • ½ medium fennel bulb, cored and sliced, fronds reserved
  • 2 large cloves garlic, grated or minced
  • ½ teaspoon crushed red pepper
  • ½ teaspoon Italian seasoning
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 1 can chopped tomatoes
  • 225g raw prawns, peeled and deveined
Instructions
  1. Bring a medium pot of water to a boil. Add penne and cook according to package directions. Drain, return to the pot and cover to keep warm.

  2. Meanwhile, heat oil in a medium pan over medium heat. Add onion and fennel and cook, stirring, until starting to soften, 4 to 5 minutes. Add garlic, crushed red pepper, Italian seasoning, salt and pepper and cook 1 minute more. Add tomatoes and their juice; bring to a simmer. Cook, stirring occasionally, for 10 minutes. Add shrimp and cook, stirring, until they are just cooked through, about 4 minutes.

  3. Stir about ½ cup of the tomato sauce into the pasta to lightly coat it. Divide between 2 pasta bowls and top with the remaining prawns and sauce. Serve sprinkled with chopped fennel fronds, if desired.

Honey & Orange Roasted Seabass

This simple and elegant dish is perfect if you don’t want to spend a lot of time cooking dinner but still want a satisfying meal. The recipe calls for seabass but other white fish would work well too – try cod, haddock, halibut, sea bream or lemon sole!

Honey & Orange Roasted Seabass
 
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Serves: 2
Ingredients
  • 2 sea bass fillets (or other white fish such as cod, haddock)
  • zest and juice ½ orange
  • 2 tsp clear honey
  • 2 tsp wholegrain mustard
  • 2 tbsp olive oil
  • 250g cooked Puy lentils
  • 100g watercress
  • small bunch parsley, chopped
  • small bunch dill, chopped
Instructions
  1. Heat oven to 200C/180C fan/gas 6. Place each sea bass fillet on individual squares of foil. Mix together the orange zest, honey, mustard, 1 tbsp olive oil and some seasoning, and drizzle it over the fillets. Pull the sides of the foil up and twist the edges together to make individual parcels. Place the parcels on a baking tray and bake in the oven for 10 mins until the fish is just cooked and flakes easily when pressed with a knife.

  2. Warm the lentils following pack instructions, then mix with the orange juice, remaining oil, the watercress, herbs and seasoning. Divide the lentils between 2 plates and top each with a sea bass fillet. Drizzle over any roasting juices that are caught in the foil and serve immediately.

 

Salmon & Leek Parcels

Date night is all about enjoying tasty food and spending time with your loved one – not spending all your time in the kitchen! Try this easy salmon parcels for a tasty dinner with minimal prep time.

Salmon & Leek Parcel
 
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Serves: 2
Ingredients
  • 250g leek (about 3 small ones), thinly sliced
  • 85g mascarpone
  • 1 tbsp chopped dill, plus 1 tsp
  • 2 skinless salmon fillets
  • ½ lemon, grated zest of ¼, plus a good squeeze of juice
  • 2-3 tsp capers
  • baby potatoes and wilted spinach, to serve (optional)
Instructions
  1. Heat oven to 200C/180C fan/gas 6. Place two sheets of baking parchment (large enough to wrap up each salmon fillet) on your work surface.

  2. Put the leeks in a pan with 6 tbsp water, cover and bring to the boil. Cook for 5 mins until the water has been absorbed and the leeks are almost tender. Stir in the mascarpone, 1 tbsp dill and some seasoning.

  3. Spoon half the creamy leeks into the middle of one sheet of parchment and place a salmon fillet on top, then repeat to make a second parcel. Sprinkle over the lemon zest with a squeeze of juice, then scatter over the capers and the remaining 1 tsp dill.

  4. Bring the parchment up over the fish and join the two edges together by folding them over several times down the middle. Do the same with the ends and place the parcels, spaced apart, on a baking sheet.

  5. Bake for 12-15 mins, depending on how well done you like your fish, then carefully tear open the parcel. Serve with lemon wedges for squeezing over, baby potatoes and wilted spinach, if you like.

 

Recipes for 2 – Perfect to Treat a Loved One

Treating a loved one to a home-cooked meal is a great way to make them feel special. Of course, you don’t have to wait for Valentine’s day! Here are some recipes that would be perfect for when you feel like cooking something special for someone – whether that’s for an anniversary, Valentine’s day or just when you fancy it!

Seared Scallops, Prawns & Balsamic Strawberries

You may be thinking that pairing scallops and strawberries is an odd idea but don’t judge until you try it! The sweet flavours of the dish are well-balanced by the rocket – but if you’re not a fan of rocket use baby spinach instead. To achieve perfectly seared scallops, make sure to check our cooking guide.

Fresh Scallops

Seared Scallops & Prawns with Balsamic Strawberries
 
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Serves: 2
Ingredients
  • ¼ cup balsamic vinegar
  • ¼ cup light brown sugar
  • 3-4 large strawberries, stems removed and sliced (or quartered)
  • 1 tablespoon extra virgin olive oil
  • ½ cup thinly sliced shallots
  • 6 cups (lightly packed) rocket or spinach leaves (large stems removed)
  • 2 tablespoons grapeseed oil or light olive oil (see c ook's notes below)
  • 4-6 scallops (depending on size)
  • 6-8 uncooked prawns, peeled & deveined
  • Coarse sea salt or Kosher salt
Instructions
  1. In a bowl, stir together the vinegar and sugar until the sugar is dissolved. Fold in the strawberries, cover, and chill for at least one hour. Remove from the fridge when you're ready to start cooking.

  2. Heat the extra virgin olive oil in a large skillet over medium heat. Saute the shallots until softened, then add the leaves and turn until well mixed. Cook just a minute or two until all the leaves have wilted but are still fully green. Remove greens to a strainer and keep warm.

  3. Dry the scallops and prawns well and sprinkle with the coarse salt. Heat a frying pan over medium-high heat until quite hot. Add the grapeseed or light olive oil, let the oil heat a moment, then carefully add the scallops and prawns.

  4. Let the prawns sear for about 1 minute per side until just opaque. Remove and keep warm. Don't move the scallops until you can see a brown edge forming around the bottom (about 2 to 2½ minutes.) Carefully lift one scallop - if the surface has a nice caramelized colour, turn them over.
  5. Cook for just another minute until the scallops are springy but not quite firm. Remove the scallops and keep warm.

  6. Wipe out the pan, then add the strawberries and vinegar. Remove the strawberries after they are heated through (about 30 seconds) and let the balsamic cook down briefly until thickened to a syrupy consistency.

  7. To serve, place the greens on a plate, top with the scallops, prawns, and strawberries, then drizzle the balsamic reduction over the scallops and prawns.

Brown Butter Sole with Peas & Mussels

If you’re a fan of classic flavours, try this lemon sole and mussels dish! Perfect if you’re looking for something easy to make that looks elegant enough for a special occasion and – above all – tastes delicious!

steamed mussels

Brown Butter Lemon Sole with Peas & Mussels
 
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Serves: 2
Ingredients
  • 1 tsp sunflower oil
  • 50g butter
  • 4 lemon sole fillets
  • 200g fresh podded pea (or frozen)
  • 100g mussels washed and de-bearded
  • Small splash of dry cider (about 2 tbsp)
  • Juice ½ lemon, plus wedges to serve
  • Large handful pea shoots, to serve
Instructions
  1. Heat the oil and butter in a deep frying pan until foaming. Add the fish fillets and cook for 3-4 mins. Carefully turn over and baste with the butter, which should be nut-brown.

  2. Increase the heat and add the peas, mussels, cider, lemon juice and some seasoning. Cover with a lid and cook for another 3-4 mins until the mussels have opened – discard any that remain closed.

  3. Scatter with pea shoots and bring the pan to the table with the lemon wedges on the side.

Tikka Salmon & Jewelled Rice

If you like spicy food, try this super flavoursome salmon dish! The yogurt, pomegranate & apricot brings some sweetness to the dish, so feel free to change the recipe to balance sweetness and spiciness depending on your own preference!

Salmon Rice

Tikka Salmon & Jewelled Rice
 
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Source:
Serves: 2
Ingredients
  • 3 tbsp tikka curry paste
  • 150ml pot natural low-fat yogurt
  • 2 salmon fillets, skinned
  • 2 tsp olive oil
  • 1 large red onion, chopped
  • 1 tsp turmeric
  • 50g soft dried apricots, chopped
  • 200g brown basmati rice
  • 100g pack pomegranate seeds
  • Small pack coriander leaves picked
Instructions
  1. Combine 1 tbsp of the curry paste with 2 tbsp yogurt. Season the salmon and smear the yogurt paste all over the fillets, then set aside.

  2. Heat the oil in a large pan (with a lid) and add the onion. Boil the kettle. Cook the onion for 5 mins to soften, and stir in the remaining curry paste then cook for 1 min more. Add the turmeric, apricots and rice, season well and give everything a good stir. Pour in 800ml water from the kettle. Bring to a boil, and simmer for 15 mins. Cover with a lid, lower the heat to a gentle simmer and cook for 15 mins more.

  3. Uncover the rice and give it a good stir. Put the salmon fillets on top of the rice and re-cover the pan. Turn the heat to its lowest setting and leave undisturbed for 15-20 mins more until the salmon and rice are perfectly cooked. Scatter over the pomegranate seeds and coriander, and serve with the yogurt.

 

Lobster Risotto

Fancy trying extra special and treat your loved one to luxurious lobster? Lobster meat is absolutely delicious, firm, meaty and has a delicate sweet taste. It’s an incredible experience that your loved one will remember! To help you out, we’ve got full cooking and preparation guides for live lobster.

Lobster Risotto

Lobster Risotto
 
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Serves: 2
Ingredients
  • 4 small or 2 large lobster tails
  • 4 tablespoons unsalted butter, divided
  • 1 sweet onion, finely chopped
  • 2 garlic cloves, minced
  • ½ cup arborio rice
  • 1 lemon, zested and juiced
  • 2½ cups seafood broth or chicken broth
  • ½ cup grated Parmesan cheese
  • 6 sprigs fresh thyme
  • Salt and freshly ground black pepper
Instructions
  1. Bring a medium pot of salted water to a boil over medium-high heat. When the water is at a rolling boil, drop in the lobster tails. Boil until the shells are bright red and the lobster meat is cooked through, 7 to 9 minutes (add 3 to 4 more minutes for large tails). Drain the tails, and then remove and discard the shells, reserving the meat. If you're using fresh live lobster, check out our cooking and preparation guides.

  2. Rinse the pot and return it to the stove. Add 1 tablespoon of the butter and melt over medium heat. Add the onion and sauté until translucent, 4 to 5 minutes. Add the garlic and sauté until fragrant, 1 minute more.

  3. Add the rice and cook, stirring constantly, for 1 to 2 minutes. Stir in the lemon zest and juice and bring to a simmer.

  4. Add the broth ½ cup at a time, bringing the mixture to a simmer and stirring constantly as the broth is absorbed. When the broth is nearly absorbed, add another ½ cup of broth and repeat. Continue until all the broth has been added and absorbed.

  5. In a medium pan, heat 2 tablespoons of the butter over medium heat. Add the thyme and cook until the butter is very fragrant, 3 to 4 minutes. Add the lobster tails and cook, tossing occasionally, until heated through, 2 to 3 minutes more.

  6. Remove the risotto pot from the heat. Stir in the final 1 tablespoon butter and the Parmesan, and then season with salt and pepper.

  7. Divide the risotto between two plates and then top each portion with two small (or one large) lobster tail and 1 to 2 teaspoons of the thyme butter. Serve immediately.

 

Last Minute Christmas Canapes with Smoked Salmon

It’s the last few days before Christmas and some of us are still planning for the big day! If you’re looking for ideas for appetisers or canapes, don’t panic, we’ve got you covered!

Smoked salmon is a tasty treat, it can be used in a wide variety of recipes and can be an ally of choice when looking for quick and easy canapes that will impress your guests this Christmas. These can also be perfect for New Year’s Eve if you’re hosting a party!

Smoked Salmon Pinwheels

Smoked Salmon Pinwheels
 
This recipe makes about 12 pinwheels.
Ingredients
  • 200g Smoked Salmon slices
  • 150g Cream Cheese
  • 1 small pack of fresh dill
Instructions
  1. On a chopping board lay out the smoked salmon slices.

  2. Spread the cream cheese over the surface of the fish.

  3. Starting from the top edge, carefully roll the smoked salmon and cheese up to make a long sausage
  4. Place into freezer-proof container and pop into the freezer for 20 minutes to firm up.

  5. With a very sharp knife gently cut – using a sawing acting – down the roll at 2 cm intervals (wiping the knife on a paper town between slices).

  6. Arrange the wheels on a serving plate and sprinkle with chopped dill.

Smoked Salmon Blinis

Smoked Salmon Blinis
 
To save time, this recipe uses shop-bought blinis but if you have more time feel free to make them yourself! This recipe makes about 20 -24 blinis.
Ingredients
  • 1 lemon, zest and juice only
  • 200g smoked salmon
  • 20-24 ready-made cocktail blinis
  • 1 small shallot, finely chopped
  • 142ml soured cream
  • small bunch fresh dill
  • freshly ground black pepper
Instructions
  1. Use a lemon zester or a peeler to remove thin strips of zest from the lemon, taking care to avoid the white pith, which tastes bitter. Put the strips to one side.

  2. To dice the salmon, pile up the slices of smoked salmon into a stack. Using a very sharp knife, cut across the stack to give you thin strips. Turn the stack 90 degrees and cut across the strips again so that end up with fine dice. Place into a bowl.

  3. Add the juice of half of the lemon, or more to taste, and season with freshly ground black pepper.

  4. Add the finely chopped shallot and mix well.

  5. To serve, spread a layer of soured cream onto each blini. Place a spoonful of the salmon mixture on top of the soured cream and garnish each with a small sprig of dill and a strip of lemon zest.

Smoked Salmon & Guacamole

Smoked Salmon & Guacamole Shots
 
Serve these canapes with your choice of crackers or grissini.
Serves: 6
Ingredients
  • 340g sliced smoked salmon
  • 100g cream cheese
  • 200ml carton crème fraîche
  • Finely grated zest of 1 lime and the juice of 2 limes
  • 2 ripe avocados
  • Small handful of chopped fresh coriander, plus extra leaves to garnish
Instructions
  1. To prepare: Put 285g smoked salmon in a food processor and whizz until finely chopped. Add the cream cheese, crème fraîche and zest and juice of 1 lime. Season with salt and freshly ground black pepper and whizz until really smooth. Transfer the salmon mousse to a bowl, cover and chill for 15 minutes.

  2. Halve and stone the avocados. Scoop the avocado flesh out into a food processor (ideally a mini one), add the juice of the remaining lime and the chopped coriander and season to taste with more salt and freshly ground black pepper. Whizz until really smooth. Cover and chill for 15 minutes.

  3. Fill 6 shot glasses three-quarters full with the salmon mousse. Smooth the surface, then top with a neat layer of the avocado mixture. Place on a tray, cover with a large sheet of cling film and pop in the fridge for 30 minutes.

  4. To serve: Remove the salmon mousses from the fridge 10 minutes before serving them. Cut the remaining smoked salmon into thin strips, then roughly fold them and place on top of each mousse. Top each with a coriander leaf and serve with crackers or grissini to spread with salmon and guacamole mousses.

 

NEW PRODUCTS! Honey & Chilli Salmon and Trout Fillets

We’re always looking to expand our range of fresh fish and seafood available online while making sure we only offer the freshest products!

We’ve recently added 2 new products to our fishy range:

Honey & Chilli Salmon Fillets

Honey & Chilli Trout Fillets

Salmon or trout, which will be your favourite? All our fillets come skinned and boned, ready for you to cook! These new products are flavoured with sweet honey and fiery chilli for a perfect balance of flavours!

A great choice if you’re getting started in the kitchen or if you want to have a healthy option in your fridge or freezer that’s quick and easy!

We also have lemon and coriander trout fillets available.

We always welcome feedback and suggestions from our customers! Don’t hesitate to get in touch if you have any questions about our delivery service!

 

Christmas Centrepiece Recipe – Two-Fish Roast

Whether you love fish and want to place it at the centre of your Christmas dinner or just want something a bit different from Turkey this Christmas, here’s just the recipe for you! This 2-fish roast is easy to make and has a real wow factor!


2-Fish Roast Recipe
 
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Serves: 8
Ingredients
  • 300g fillet smoked haddock, skinned
  • 125g softened butter
  • 5tbsp chopped flat-leaf parsley
  • 2 x 500g tail-end fillets of salmon, skin on
  • 1 lemon, sliced
  • 3 large bay leaves
  • You will also need butcher’s string.
Instructions
  1. Lightly poach the smoked haddock in simmering water for just 5 mins. Remove to kitchen paper to drain off excess water.

  2. Mix together the butter and parsley with plenty of seasoning. Cut 5-6 pieces of string around 35cm long – you can trim them later. Lay them out on a board then put one fillet of salmon, skin side down, on top. Jiggle the string so each piece is evenly spaced along the fish.

  3. Dot half the parsley butter along the centre of the salmon. Carefully put the haddock on top. Dot the remaining parsley butter along the centre then put the other salmon fillet on top, skin side up.
  4. Lay the lemon slices and bay leaves along the top then tie the string. You can now leave the fish covered in the fridge (overnight is fine as long as your salmon is spankingly fresh).

  5. Heat the oven to 200C. Put the fish into a shallow ovenproof dish and roast for 45 mins. Serve with the butter sauce. To carve, snip off the string and slice through with a very sharp knife.

Think you’ll be sticking to turkey this Christmas? Try this delicious oyster stuffing recipe!

How to Cure Salmon

Curing is a technique that is used to preserve fish or meat. The most commonly used method is a dry cure but an alternative would be to use an acidic marinade such as in a ceviche recipe. Cured fish is also sometimes known as gravlax.

gravlax

Salmon and other oily fish are better for curing due to the high-fat content. Not only does curing help preserve the fish in top quality, it can also be used to add flavour! Curing fish is very easy to do yourself and the flavour combinations are endless. Here’s how to do it.

1.Prepare the base of your curing mix by mixing sugar and salt in equal quantities. Make sure there are enough to cover all the fish fillets you want to cure.

2.Add your choice of seasonings. Make sure to grind and crush any whole dry spices you want to use. You can use things like lemon or lime zest, coriander seeds, chilli flakes…Anything you like!

3.Rub the dry cure mix all over the salmon fillets, making sure that all sides are generously covered.

Curing salmon4.Place in a dish and cover in cling film to cure in the fridge for anywhere between 1 and 24 hours. The longer you leave the salmon in the dry cure mix, the stronger the flavours will be so it’s up to how strong you would like your fish.

5.Take the salmon out of the fridge and rinse thoroughly in cold water to remove the excess mix. Pat dry and the fish is ready to be eaten as it is in thin slices, or ready to be baked, grilled or poached!

cured salmon slices

Our tip: For a simple way to enjoy cured salmon, top your favourite bread or cracker with a bit of cream cheese, fresh herbs and finish with the salmon!

Cured Salmon on Bread

3 Delicious Fish & Seafood Pizza Recipes

Seafood Week is in full swing and we’re still celebrating everything that fish & seafood have to offer! Have you entered our competition yet? You could win £50 worth of fish and seafood of your choice, delivered for free! Imagine what you could cook, what would you choose? If you fancy treating yourself and loved ones to a tasty pizza, here are 3 great recipes using prawns, salmon and scallops!

If you’re in a rush, feel free to use shop-bought dough or replace the pizza dough by flatbread or even naan bread!

Spicy Prawns Pizza Recipe

Spicy Prawn Pizza

Spicy Prawn Pizza
 
Prep time
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Serves: 4
Ingredients
  • For the dough:
  • 250g pack white bread mix
  • 2 tbsp extra-virgin olive oil, plus a bit extra
  • 150ml warm water
  • plain flour, for dusting
  • For the sauce:
  • 200g can chopped plum tomato
  • 1 tbsp tomato purée
  • 1 garlic clove, crushed
  • pinch of sugar (caster or granulated)
  • For the toppings:
  • 3 tbsp mascarpone
  • 3 tbsp (about 20g) finely grated parmesan
  • 10 cherry tomatoes, halved
  • 12 large raw prawns, peeled (frozen and defrosted is fine), patted dry
  • 2 rosemary sprigs, needles roughly chopped
  • generous pinch chilli flakes
  • handful pitted green olives, halved (or use capers)
  • small drizzle extra-virgin olive oil
Instructions
  1. Make the dough the day before. Put the bread mix in a large bowl. Combine the oil with the warm water in a jug, then tip onto the mix. Stir to a soft dough and set aside for 5 mins.

  2. Flour the work surface and your hands well, then knead the dough for 5 mins until springy and smooth. Squish some oil around in a large food bag, then pop in the dough and tie the top, leaving the dough room to grow. Leave to rise in the fridge.

  3. To make the sauce, simply stir the ingredients together. When ready to cook, heat the oven to 200 degrees Celsius. Dust a large baking sheet and the work surface with a little flour. Split the dough into 2 equal pieces. (Do not knead it or it will become too springy.) Roll the dough into large slipper shapes, about 30cm long. Lift onto the baking sheet.

  4. Spread the sauce over the pizzas, then scatter with small dollops of mascarpone, the Parmesan, cherry tomatoes, prawns, rosemary, chilli flakes, olives and plenty of seasoning. Drizzle with a little oil. Bake the pizzas for 10-13 mins until the base is crisp and golden, the prawns cooked through and the cheese bubbling. Transfer to a board and serve straight away.


 

Smoked Salmon & Goat Cheese Pizza Recipe

Salmon Pizza

Smoked Salmon & Goat Cheese Pizza
 
Prep time
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Source:
Serves: 4-6
Ingredients
  • Dough:
  • 1 cup warm water
  • 1 tablespoon honey
  • 1 tablespoon dry yeast
  • 2½ cups flour
  • 1 tsp salt
  • 4 tbsp olive oil
  • Filling:
  • 3 plum tomatoes, sliced
  • 1 cup crumbled goat cheese
  • 2 tbsp olive oil
  • salt & pepper
  • 170g sliced smoked salmon
  • rocket leaves
  • Herb Sauce:
  • 1½ cup parsley leaves
  • ¼ cup toasted pine nuts
  • olive oil
  • salt & pepper
Instructions
  1. Start with the dough. In a bowl mix water, honey, and yeast. Leave it for 5 minutes so that the yeast starts to work.

  2. Add flour, salt, and oil. Work the dough together.

  3. Cover with plastic and let it rise for 1 hour.

  4. On a baking tray press the dough out with your fingers to form a large pizza.

  5. Next, top the pizza with tomatoes and goat cheese and drizzle with oil, salt, and pepper.

  6. Bake at 200°C until golden, about 15 minutes.

  7. While it bakes, chop the parsley and pine nuts on a chopping board.

  8. Place in a bowl and add enough oil so it forms a thick sauce. Season with salt and pepper.

  9. Take out the pizza and add smoked salmon, herb sauce, and rocket.

 

Scallops & Bacon Pizza Recipe

Scallop Bacon Pizza

Scallop and Bacon Pizza
 
Prep time
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Source:
Serves: 4
Ingredients
  • 3 garlic cloves, crushed
  • ¼ cup plus 2 tbsp extra-virgin olive oil, plus more for drizzling
  • ¼ cup all-purpose flour, plus more for dusting
  • 1½ cups whole milk
  • ¼ cup freshly grated Parmigiano-Reggiano cheese
  • 2 tbsp fresh lemon juice
  • Kosher salt
  • Pepper
  • Cornflour, for dusting
  • 1 pound pizza dough
  • 4 slices thick-cut bacon (about 150g)
  • 4 large scallops (about 150g), sliced crosswise ¼ inch thick
  • 1 cup baby rocket
Instructions
  1. Preheat the oven to 250°C. In a medium saucepan, cook the garlic in ¼ cup of the olive oil over moderately low heat until it starts to sizzle, about 3 minutes. Whisk in the ¼ cup of flour until smooth and cook, whisking, until lightly golden, about 3 minutes. Slowly whisk in the milk and cook, whisking, until the béchamel is smooth and thickened, 2 to 3 minutes. Whisk in the cheese. Stir in 1 tablespoon of the lemon juice and season with salt and pepper. Transfer the béchamel to
  2. a small bowl. Discard the garlic.

  3. Lightly dust a baking sheet with cornflour. On a lightly floured work surface, using
  4. a lightly floured rolling pin, roll out the dough into a 12-inch round. Transfer to the prepared sheet. Brush the remaining 2 tablespoons of olive oil all over the dough and spread the béchamel evenly on top, leaving a 1-inch border around the edge. Bake on the bottom rack of the oven for about 18 minutes, until the dough is almost cooked through.

  5. Meanwhile, in a nonstick medium skillet, cook the bacon over moderate heat, turning, until golden and crisp, 7 to 8 minutes. Transfer to paper towels to drain. Chop the bacon.

  6. Top the pizza with the scallops and drizzle with olive oil. Bake for about 3 minutes, until the béchamel is golden and bubbling and the scallops are just opaque.

  7. In a small bowl, toss the rocket with the remaining 1 tablespoon of lemon juice. Top the pizza with the bacon and rocket and serve hot.

 

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 Easy Salad Ideas for Packed Lunches

Packed lunches are not only for kids! Bringing your lunch to work not only saves you money but you can make easy, healthy meal that will make all your co-workers jealous! It’s also a great way to use leftovers! Here are 3 recipes for tasty salads that are quick to prepare and easy to pack away.

Prawns ‘Sushi’ Bowl

Inspired by sushi, this bowl doesn’t involve raw fish but tasty prawns. This salad is super easy to make, especially if you buy cooked prawns or if you have leftover cooked rice. Enjoy cold and adjust seasoning to your preference!


Prawns 'Sushi' Bowl
 
Source:
Serves: 1
Ingredients
  • 1½ cup cooked short grain rice
  • 1 tbsp rice wine vinegar
  • 120g cooked prawns
  • 2 tsp extra-virgin olive oil
  • kosher salt
  • 1 avocado, thinly sliced
  • ⅓ cup diced cucumber
  • 1 medium carrot, peeled and sliced into matchsticks
  • 2 tbsp mayonnaise
  • 1 tbsp sriracha
  • 1 tbsp lemon juice, divided
  • Soy sauce, for serving
  • Toasted sesame seeds, for garnish
Instructions
  1. In a bowl, toss rice with rice wine vinegar. Season with salt to taste.

  2. Toss prawns with 1 tablespoon olive oil. Season with salt to taste and place on top of rice. Arrange avocado, cucumber, and carrots on top of rice next to prawns.

  3. Whisk together mayonnaise, sriracha and lemon juice and drizzle over the sushi bowl. Drizzle with soy sauce and sprinkle with toasted sesame seeds. Drizzle with soy sauce if desired.

Salmon & Lentil Caprese Salad

A super tasty salad with salmon and lentils for a health kick and mozzarella and a balsamic drizzle for a truly indulgent taste! Can be served straight away or packed and enjoyed cold the day after.


Salmon & Lentil Caprese Salad
 
Serves: 4
Ingredients
  • 350g salmon
  • salt and pepper to taste
  • 1 tablespoon freshly squeezed lemon juice
  • 6 cups tossed spring greens
  • 1 cup cooked lentils
  • 1 cup cherry tomatoes, quartered
  • ½ cup mozzarella balls
  • 2 cups balsamic vinegar
  • freshly cracked black pepper
Instructions
  1. Preheat oven to 200 degrees C and lightly grease a baking dish. Season both sides of salmon with salt and pepper, then drizzle with lemon juice. Place salmon in prepared dish and bake for 10-15 minutes until pink and flaky.

  2. While salmon is baking, prepare the balsamic reduction. In a small saucepan bring balsamic vinegar to a boil, then reduce heat and allow to simmer for about 15 minutes until slightly thickened. Remove from heat and transfer to a bowl to cool.

  3. Chop salmon into strips or cubes. In a large bowl toss together the salmon, spring greens, lentils, cherry tomatoes, and mozzarella. Just before serving, drizzle with balsamic reduction and sprinkle with black pepper.

Crab Salad

Crab is a great choice for added protein in salads! Dressed crab is widely available so you don’t have to prepare a whole crab yourself.

Crab Salad
 
Serves: 4
Ingredients
  • 450 g lump crab meat
  • 50 g mayonnaise
  • 2 tbsp Greek yogurt
  • 2 tbsp lemon juice
  • 1 tsp Worcestershire sauce
  • 50 g celery minced
  • 80 g onion minced
  • 70 g red pepper minced
  • 2 tbsp parsley minced
  • Salt pepper and hot sauce - to taste
Instructions
  1. Pick through crab meat to make sure there are no shells.

  2. Meanwhile, whisk together mayo, yogurt, lemon juice and Worcestershire sauce.

  3. Add crab and veggies to the mayo mixture and combine well.

  4. Season with salt, pepper and hot sauce to taste. Serve alongside more greens if desired.