Man go fish

Serves 4 : Very easy : Quick

Ingredients
4 skinless hake fillets
3 – 4 Tblsp Patak’s mango chutney
2 slices stale bread, crumbed
2 tsp cumin seeds

480gm new potatoes

150gm Asian baby leaf salad
Sliced cucumber
Chopped fresh mint
Chopped spring onions

1 - 2 Tblsp balsamic vinegar
½ tsp ground cumin (or seeds)
½ tsp crushed garlic
1 tsp crushed ginger

Method
Put the potatoes on to cook in lightly salted boiling water.

Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.

Lay the fish in the oven-proof dish in a single layer.
Spread the mango chutney over the fish.
Press the breadcrumbs over the top.
Sprinkle with the cumin seeds.

Bake for 20 minutes.

Combine the vinegar, cumin, garlic and ginger to make a dressing.
Make the salad by combining the salad leaves, cucumber, mint and spring onions.
Pour over the dressing and toss well.

Serve the fish with the potatoes and salad on the side.

Fish capers

Serves 4 : Very easy : Quick

Ingredients
4 skinless white fish fillets (I used hake)

400gm cherry tomatoes, chopped
1 red onion, finely chopped
2 Tblsp capers, rinsed and finely chopped
2 Tblsp white wine vinegar
Fish seasoning
Dried tarragon

480gm new potatoes
Rocket salad

Method
Heat the oven to 200ºC.

Spray four sheets of light weight foil with non-stick cooking spray.
(Each sheet about 30cm square, depending on the length of your fish)

In a bowl, mix together the tomatoes, onion, capers and vinegar.
Share this mixture between the sheets of foil.
Place a piece of fish on top of each tomato bed.
Sprinkle with fish seasoning and a little dried tarragon.
Fold the foil around each piece of fish to make four parcels.
Place the parcels on a baking tray and bake for 20 minutes.

Boil or steam the new potatoes until cooked.
Drain and keep warm.

Lift one fish fillet onto each dinner plate.
Spoon over the tomatoes and juices from the foil.

Serve with the potatoes and a handful of rocket or other salad.

Salmon fish cakes with homemade tartar sauce

Serves 4 : Very easy : Quick

Ingredients
400gm cold mashed potato
1 large can pink salmon, drained
1 cup frozen peas, thawed
Handful of fresh mint leaves

2 Tblsp Helman’s low fat mayo
1 Tblsp tomato sauce
1 pickled gherkin, finely chopped
2 spring onions, finely chopped
1 – 2 tsp horseradish sauce (optional)

Fresh mixed salad

Method
To make the tartar sauce, combine the mayo, gherkin, onion and horseradish.
Season to taste.

Flake the salmon removing any skin.
Mash the potatoes again.
Mix together the mash, peas and mint.
Stir the salmon through the mash mixture.

Divide and shape the mixture into twelve patties.
Lightly dust with flour.

Spray both sides of the patties with non-stick cooking spray.
Spray a large frying pan with non-stick cooking spray.
Dry fry the fish cakes until golden brown both sides and heated through.

Serve with the tartar sauce and a mixed salad.

It is easier to make these with cold mashed potato; the patties are very soft and difficult to handle if you use hot mash.

Dilly saucy fish

Serves 4 : Very easy : Very quick

Ingredients
4 fillets hake, skinless
1 Tblsp olive oil
1 Tblsp snipped chives
1 tsp finely chopped basil
1 tsp dried dill

1 aubergine, peeled and sliced
2 – 3 bell peppers (red or orange)
6 spring onions, chopped
1 lemon, thinly sliced
½ - ¾ cup hot chicken (or fish) stock

½ cup fat free natural yoghurt
1 tsp dried dill

480gm new potatoes
250gm Brussels sprouts

Method
Combine the yoghurt and dried dill and set aside.

Combine the oil, chives, basil and dill.
Brush this mixture over the fish.

Steam or boil the potatoes and sprouts.
Drain and keep warm once they are cooked.

Spray a large oven proof dish with non-stick cooking spray.
The dish should be large enough to take all the fish in a single layer.

Lay the aubergine slices in the dish.
Cover with cling wrap and microwave for 3 minutes.

Remove the cling wrap and scatter over the sliced peppers and spring onions.
Lay the fish on top of the vegetables, followed by the lemon slices.
Pour in the stock.
Grind over some black pepper.
Cover with cling wrap and microwave on medium power until the fish flakes easily.

Serve the fish and vegetables with the potatoes, sprouts and dill sauce.

Scottish style hake

Serves 4 : Very easy : Quick

Ingredients
8 hake ‘medallions’
1 egg white, beaten
½ cup rolled oats
½ cup fresh breadcrumbs
¼ cup grated parmesan cheese
2 Tblsp chopped parsley

3 large carrots, julienne
2 – 3 stalks celery, julienne
8 baby corn, quartered lengthways
150gm green beans, halved

Method
Heat the oven to 190ºC.
Spray a baking sheet with non-stick cooking spray.

Mix the oats, breadcrumbs, parsley and parmesan in a shallow dish.
Roll the medallions in the beaten egg white and then in the oat mix.
Place on the prepared baking sheet.
Bake for 15 minutes or until the fish flakes easily.

Combine the prepared vegetables and steam until tender.

Make a bed of vegetables on each of four dinner plates.
Top with 2 medallions per person.

Crunchy salmon

Serves 4 : Very easy : Quick

Ingredients
250gm cherry tomatoes
2 Tblsp balsamic vinegar
4 salmon steaks

1 Tblsp soy sauce
1 Tblsp honey
3 Tblsp sesame seeds

480gm new potatoes, halved
1 head broccoli
300gm spinach

Method
Heat the oven to 180ºC.
Line a baking tray with greaseproof paper.

Boil the potatoes in lightly salted water for about 20 minutes.
Drain and keep warm.
Steam the broccoli until tender.
Keep warm.
Wilt the spinach, drain well and keep warm.

Combine the soy sauce and honey.
Brush this over the fish and then roll each fillet in the sesame seeds.
Place the coated fish on the lined baking tray.
Place the tomatoes in an oven proof dish and sprinkle with the vinegar.
Bake the salmon and the tomatoes for 20 minutes, or until the fish flakes easily.

Serve as shown in the photograph.

Salmon with asparagus

Serves 4: Very easy : Quick

Ingredients
4 salmon fillets

200gm green asparagus spears
200gm green beans, quartered lengthways
4 courgettes, sliced
100gm rocket salad, torn
1 x 400gm tin cannellini beans, rinsed and drained

1 Tblsp olive oil
2 Tblsp lemon juice
2 Tblsp chopped parsley
2 tsp wholegrain mustard

Method
Whisk together the oil, lemon juice, mustard and parsley.
Set aside.

Steam the green beans and courgettes for about 5 minutes.
Cool slightly with cold water and drain.

Tip the cannellini beans into a bowl and add the salad leaves.
Now add the green beans and courgettes.
Toss well and divide between two dinner plates.

Steam the salmon for about 5 minutes, until it changes colour.
Add the asparagus and continue steaming for another 5 minutes.

Arrange the asparagus spears on the salad.
Top with the salmon.
Spoon over the dressing.

Creamy fish with spinach and mash

Serves 4 : Very easy : Quick

Ingredients
400gm mashing potatoes
200gm butternut
1 small onion, finely chopped
125ml fat free milk
300gm spinach

480gm hake fillets (skinless)
250ml fat free milk
1 Tblsp cornflour
1tsp wholegrain mustard
Freshly ground black pepper

Method
Cut the potato and butternut into chunks.
Cook together with the onion in lightly salted boiling water.
Drain well and mash.
Beat in the 125ml milk.
Keep warm.

Steam the spinach until it wilts.
Drain off any excess moisture and keep warm.

Poach the fish in milk until it flakes easily.
Remove from the pan and break into flakes.
Add the mustard and cornflour paste to the milk along with black pepper to taste.
(You may need to add a little more milk to the pan.)
Once the sauce has thickened, tip the fish flakes back into the pan.

Make a bed of mash on each of four dinner plates.
Top with the spinach and finish with the fish.

Tortilla wraps

Serves 4 : Very easy : Takes longer if you make the wraps

Ingredients
Tortillas:
1 cup cake (plain) flour
1 cup nutty wheat flour
1 ½ tsp baking powder
10ml vegetable oil
190ml fat free milk, lukewarm
Pinch salt
Extra flour, for rolling out
My filling:
1 x 425gm tin tuna in brine, drained
1 stick celery, sliced
90ml low fat mayo
1 lettuce, shredded
2 carrots, grated
3 tomatoes, sliced
½ red onion, cut in rings
2 eggs, hard boiled and sliced

Method
Mix the flours, salt and baking powder into a bowl.
Make a ‘well’ in the centre and pour in the milk and oil.
Work it all into a sticky dough.
Turn the dough onto a floured surface and knead for 3 minutes.
Rest the dough, covered with a damp cloth, for 10 – 15 minutes.

Divide the dough into 8 equal sized balls and rest again for 15 minutes.

Take one ball of dough at a time and roll it out to ±20cm circle.
Spray a heavy-based pan with non-stick cooking spray.
Dry fry each wrap for 3 – 4 minutes each side.
Remove from the pan and lay on a clean tea cloth; cover with a sheet of foil (to keep in the moisture).

For the filling, combine the tuna, celery and mayo.
Spread this down the centre of each wrap and top with all the other salad-y bits.
Roll up each wrap and hold closed with a toothpick.

These tortillas are far superior to the commercial ones and well worth the effort of making. They also freeze well (unfilled, of course!) – seal in plastic and freeze for up to a month. Thaw fully, wrap in foil and reheat in a warm oven before filling with whatever you like.

Salmon mousse

Serves 4 : Very easy : Extra time needed for setting

Ingredients
1 x 230gm can salmon in brine, drained
1 small onion, chopped
¼ cup Helman’s low fat mayo
¼ cup lite tomato sauce
1 tsp Worcestershire sauce

1 dessert spoon gelatin
¼ cup warm water
¼ cup white wine vinegar

Lettuce leaves
Sliced tomato and cucumber
Baby sweetcorn
Spring onions
2 hard boiled eggs, quartered

Method
Tip the salmon into a bowl and flake it.
Add the onion, mayo and sauces to the bowl.

Dissolve the gelatin in the water, then add the vinegar.
Pour this mixture into the salmon mix and stir well.

Pour into 4 individual moulds or one large one.
Allow to set in the fridge.

Lay out the salad ingredients, in rings, around each of four plates, leaving a space in the middle.
Turn out the set mousse into the centre.
Garnish with the egg quarters.

Serve with crusty bread, if desired.

Fish with lemon and herb mayo

Serves 4 : Very easy : Quick

Ingredients
4 skinless hake fillets
1 cup fine breadcrumbs
4 Tblsp grated parmesan
2 Tblsp fresh chopped parsley
Grated rind of ½ lemon

For the mayo:
3 - 4 Tblsp fat free plain yoghurt
2 Tblsp Helman’s low fat mayo
30ml lemon juice
Grated rind of ½ lemon
2 Tblsp chopped fresh basil

Method
Make the dressing by combining all the dressing ingredients and mixing well.
Set aside.

Combine the breadcrumbs, parmesan, parsley and lemon rind in a shallow dish.
Pat the fish with kitchen paper to absorb any excess moisture.
Dip the fish in the breadcrumb mixture and press gently to coat.
Gently shake off any excess crumbs.
Spray the coated fillets with non-stick cooking spray.

Spray a large pan with non-stick cooking spray.
Dry fry the fish for about 5 minutes each side, or until the flesh flakes easily.

Serve with a dollop of the dressing.

I served mixed salad leaves, cocktail tomatoes, oven chips and frozen peas with the fish – the choice of accompaniments is up to you! 

Fish and raita

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes, halved
1 large bunch spinach ±400gm

4 cooked beetroot, diced
4 Tblsp fat free plain yoghurt
2 tsp black mustard seeds
1 – 2 cloves garlic, crushed

4 skinless hake fillets
4 Tblsp cornflour
1 tsp ground coriander
1 tsp ground cumin
1 tsp fish seasoning
1 Tblsp vegetable oil

Method
Cook the potatoes in lightly salted water for about 15 minutes.
Drain and keep warm.

Steam the spinach, just until it has wilted and heated through.
Keep warm.

Combine the yoghurt, garlic and mustard seeds.
Pour over the diced beetroot, but only stir it through as you serve the raita.

Mix together the cornflour, coriander, cumin and fish seasoning and place in a long, shallow dish.
Pat the fish dry with absorbent kitchen paper then lightly coat with the cornflour and spices.

Spray the coated fillets and a large frying pan with non-stick cooking spray.
Pour the oil into the pan and place over a medium heat.

Fry the fish about 5 minutes each side until the flesh flakes easily.

Make a bed of spinach on each of 4 dinner plates.
Lay a fish fillet on top of each pile of spinach.
Spoon the raita on top of the fish.
Serve with the plain boiled potatoes.

Creamy hake

Serves 4 : Very easy : Quick

Ingredients
240gm mashing potatoes
60ml fat free milk
1 Tblsp cornflour
400ml fat free milk
2 tsp chicken stock powder
2 tsp Dijon mustard
1 small red pepper, chopped
1 small onion, chopped
200gm broccoli florets
1 cup frozen peas
400gm skinless hake fillets, cut in cubes
80gm grated fat reduced cheddar
2 Tblsp chopped fresh parsley.

Method
Cook the potatoes in lightly salted boiling water until soft.
Drain well and mash.
Beat in the 60ml of milk.
Keep warm.

In a small jug, whisk together the cornflour, mustard, stock powder and milk.

Spray a large pan with non-stick cooking spray.
Dry fry the onion, pepper, broccoli and peas for 3 to 4 minutes.
Pour in the milk mixture.
Simmer for 5 minutes until the sauce thickens, stirring all the time.

Drop in the fish chunks and simmer, covered,for another 5 minutes until the fish is cooked.
Remove the pan from the heat and stir through the cheese.

Serve the creamy fish sauce with the mash.
Garnish with freshly chopped parsley.

Spicy baked fish

Serves 4 : Very easy : Quick

Ingredients
4 hake fillets ea. ±120gm
1 Tblsp Patak’s tikka masala curry paste
2 tsp lemon juice

240gm rice
4 slices lemon

Mixed green salad, to serve

Method
Put the rice on to cook in lightly salted boiling water.
Once cooked, drain and keep warm.

Heat the oven to 200ºC.
Mix together the lemon juice and curry paste.
Spray a baking tray with non-stick cooking spray.
Lay the fish fillets on the baking tray, presentation side up.
Spread the curry paste mix over the top of each fillet.
Bake the fish for 10 to 15 minutes, or until the flesh flakes easily.
(If cooking from frozen, allow 20 minutes.)

Serve the fish alongside the rice, garnished with lemon slices.

Hake with soy bean mash

Serves 4 : Very easy : Quick
Ingredients
4 fillets of hake, each ±120gm
Juice and grated rind of 1 lemon
Fish seasoning

320gm mashing potatoes, cubed
160gm edamame (soy) beans
1 garlic clove, crushed
2 Tblsp chopped fresh basil
100ml chicken stock

24 (or more) cherry tomatoes

Method
Heat the oven to 200ºC.

Boil the potatoes for about 10 minutes.
Add the soy beans (I used frozen) and cook for another five minutes.
Drain well.
Add the garlic and basil to the potatoes and beans and mash well.
Beat in the stock, a little at a time.
Keep warm.

Lay the fish fillets, in a single layer, in a large pyrex dish.
Squeeze over the lemon juice and sprinkle with the rind and fish seasoning.
Scatter the tomatoes over the top.
Bake for 15 minutes, or until the fish flakes easily.

Serve the fish and tomatoes with the mash, and a mixed salad if desired.
This is a chunky mash, quite creamy tasting with the added benefit of extra protein from the beans.

More than potato salad

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes, quartered

1 x 200gm can tuna chunks in brine, drained
1 x 400gm can cannellini beans, rinsed and drained
1 red onion, chopped

2 Tblsp Helman’s low fat mayo
1 Tblsp sweet chilli sauce
1 Tblsp olive oil
1 Tblsp lemon juice
¼ cup fat free milk
4 Tblsp chopped parsley

Method
Whisk together the mayo, sweet chilli sauce, oil, lemon juice and parsley.
Now add the milk, a little at a time, whisking until the dressing is smooth and creamy.

Boil the potato quarters in lightly salted boiling water until cooked – about 10 minutes.
Drain well and allow to cool. (Run cold water over them if you are in a hurry.)

In a bowl, combine the tuna, beans, onion and potatoes together.
Pour in the dressing and turn gently.

Serve with a mixed green salad on the side, if desired.

Salmon pepperonata

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks, each ±120gm
Juice and grated rind of 1 lemon
1 red onion, sliced
1 red pepper, sliced
1 yellow/green pepper, sliced
2 Tblsp seedless raisins
1 Tblsp capers, rinsed and chopped
2 Tblsp red wine vinegar

480gms new potatoes, scrubbed and halved
500gm broccoli florets

Method
Line a baking tray with greaseproof paper.
Lay the salmon on the baking tray and sprinkle over the lemon juice and rind.
Heat the oven to ±200ºC.

Put the potatoes on to cook in lightly salted boiling water.
Cook the broccoli on a steaming rack above the potatoes.
Drain when cooked and keep warm.

Bake the salmon for about 15 minutes, or until it flakes easily.

Spray a small pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Now add the peppers, cover and cook gently for about 5 minutes.
Tip in the capers, raisins and vinegar and stir well.
Simmer gently for 5 minutes to reduce the liquid.

Serve the salmon topped with the pepperonata with the vegetables on the side.
I think the pepperonata is sweet enough with the raisins, but you can add a teaspoon of dark brown sugar, if you like.

Hot and sour fish

Serves 4 : Very easy : Very quick

Ingredients
4 skinless fillets hake, cut in sticks
4 Tblsp cornflour
2 Tblsp vegetable oil

2Tblsp dry sherry
2 Tblsp cider vinegar
2 Tblsp soy sauce
2 Tblsp sweet chilli sauce
250ml vegetable stock

240gm rice
250gm extra fine green beans

Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.

Boil, steam or microwave the beans until they are cooked but still crunchy.
Drain and keep warm.

In a jug, combine the sherry, vinegar, soy, sweet chilli and stock.

Turn the fish pieces in the cornflour to coat, shaking off any excess.
Heat the oil in a large pan and fry the fish for about 5 minutes.
Remove from the pan and drain on kitchen paper.

Pour the sauce into the pan and bring to a boil.
Drop the fish pieces into the sauce and stir gently.
Simmer for another 3 minutes.

Serve the fish on the rice with the beans on the side.
The cornflour dusting on the fish keeps it succulent and helps to thicken the sauce.

Crusted kingklip

Serves 4 : Very easy : Quick

Ingredients
±500gm kingklip fillet
2 slices bread, crumbed
1 Tblsp wholegrain mustard
1 tsp dried thyme

1 medium cabbage
4 Tblsp fat free natural yoghurt

480gm new potatoes (skin on), quartered

Method
Heat the oven to 200ºC.

Cook the potatoes in lightly salted water for 10-15 minutes.
Drain well and crush.
Keep warm.
Steam the cabbage for 10 minutes, or until tender.
Keep warm.

Combine the breadcrumbs, mustard and thyme.

Spray a grill pan with non-stick cooking spray.
Lay the kingklip in the grill pan.
Press the seasoned crumbs on the top.
Bake for 10 – 15 minutes until the flesh flakes easily.

Stir the yoghurt through the cabbage and season with lots of freshly ground black pepper.

Divide the kingklip between four warmed plates.
Serve the cabbage and potato crush alongside the fish.

Grilled fish with warm potato salad

Serves 4 : Very easy : Quick

Ingredients
450gm firm white fish fillets
Fish seasoning

480gms new potatoes, cut in chunks
6 sweet and sour peppadews, sliced
1 orange bell pepper, chopped
12 black olives, sliced
2 Tblsp Helman’s low fat mayo
2 Tblsp natural fat free yoghurt

Method
Heat the grill.

Cook the potatoes in lightly salted boiling water.
Drain well.
Add the peppadew, bell pepper and olives to the potatoes.
Mix the mayo and yoghurt together until smooth.
Pour over the potato chunks and stir to combine.

Spray the fish with non-stick cooking spray and sprinkle with fish seasoning.
Grill (or dry fry) the fish for about 10 minutes until it flakes easily. (Turn fish over after 5 mins)

Serve the fish with the warm potato salad and some mixed salad leaves on the side.


It is very easy to overcook fish and then it becomes dry and unpalatable. Be careful not to overcook, specially if your fillets are not very thick.