Haddock rarebit

Serves 4 : Very easy : Quick

Ingredients
450gms smoked haddock fillets
400gm spinach, coarsely chopped
300gm cherry tomatoes, halved

500ml fat free milk
100gm fat reduced cheddar, grated
2 Tblsp cornflour
2 Tblsp wholegrain mustard

Method
Heat the oven to 180ºC.

Make a cheese sauce using the milk, cornflour and nearly all the cheese.
Stir in the mustard.

Spray a large oven-proof dish with non-stick cooking spray.
Cover the base of the dish with the tomato halves.
Next, distribute the spinach evenly over the tomatoes.
Lay the fish pieces on top of the spinach.
Pour over the cheese sauce, spreading with a spoon so that everything is covered.
Sprinkle on the remaining cheese.

Bake for 35 – 40 minutes until the fish flakes easily.
Brown under the grill if necessary.

Serve with crusty bread, if desired.

Baked fennel fish

Serves 4 : Very easy : Quickish

Ingredients
4 hake fillets, skin on
Fish seasoning
2 Tblsp oil
4 fennel bulbs, trimmed &quartered lengthways
1 red pepper, cut in strips
1 yellow pepper, cut in strips
4 large tomatoes, chopped
6 anchovies, chopped
2 garlic cloves, crushed

480gm potatoes
300gm green beans
Fresh chopped parsley

Method
Heat the oven to 200ºC.

Spray a large oblong pyrex dish with non-stick cooking spray.
Boil the fennel in lightly salted boiling water for about 10 minutes.
Drain well, and arrange in the pyrex dish.

Combine the tomatoes, garlic and anchovies, and pour over the fennel.
Scatter the pepper strips into the pyrex dish.
Drizzle with 1 Tblsp of oil and season with freshly ground black pepper.
Bake for 15 minutes.

Sprinkle the fish with the seasoning and place on top of the veg, skin side up.
Drizzle with remaining oil and return to the oven for another 25 minutes.

While the fish is baking, boil the potatoes until soft.
Drain well, mash and keep warm.
Boil, steam or microwave the beans until cooked, but still crispy.
Drain and keep warm.

Serve the baked fish and vegetables alongside the mashed potatoes and beans.
Garnish with fresh chopped parsley.

Fish with tartare sauce

Serves 4 : Very easy : Quick

Ingredients
4 hake fillets, skin on
Fish seasoning
480gm new potatoes, quartered
12 cherry tomatoes
Mixed salad leaves
4 sprigs of fennel
4 lemon wedges

1 Tblsp tomato sauce
3 Tblsp low fat mayo
1 gherkin, finely chopped
1 Tblsp capers, chopped
1 Tblsp lemon juice

Method
Mix together the mayo, tomato sauce, gherkin, capers and lemon juice.
Set aside.

Cook the new potatoes in lightly salted boiling water until done.
Drain and keep warm.

Spray a pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish for about 5-8 minutes per side.

Serve the fish with the potatoes, tartare sauce and salad vegetables.

Crispy fishcakes

Serves 4 : Very easy : Quick

Ingredients
500gm potatoes
400gm skinless fish fillets
350ml fat free milk
2 tsp wholegrain mustard
3 Tblsp Helman’s low fat mayo
4 spring onions, finely chopped
Grated rind of 1 lemon
3 Tblsp chopped parsley

±60gm plain flour
1 egg, beaten
±80gm dry breadcrumbs

Method
Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.

Poach the fish in the milk until the flesh flakes easily.
Drain and flake the fish.

Mix the mayo and mustard into the potato.
Stir through the parsley and lemon rind.
Gently fold in the flaked fish.
Shape the mixture into 8 fish cakes.

Dip the fish cakes first in the flour, then in the egg and lastly in the breadcrumbs.

Spray a large pan with non-stick cooking spray.
Dry fry the fish cakes for about 5 minutes each side until they are crispy and golden.

Serve 2 fish cakes per person with a fresh salad and lemon slices on the side.

Smoked salmon and sesame seeds

Serves 4 : Very easy : Quick

Ingredients
1 litre veg stock
2 tsp grated fresh ginger
3 x 75gm 2 minute noodles
2 Tblsp peanut butter
2 Tblsp Kikoman soy sauce
250gms smoked salmon
1 tsp sesame oil
1 cucumber, halved and sliced
Bunch spring onions, sliced
2 Tblsp sesame seeds

Method
Roll the strips of salmon lengthways and slice into pin wheels.

Combine the peanut butter and soy sauce.

In a small pan, heat the sesame oil.
Toss in the spring onions and cucumber slices.
Fry lightly while you:

Break the noodles into a saucepan.
Add the stock and ginger.
Cook for 2 minutes – or according to time given on package.
Drain and return to pan.

Tip the onions, cucumber and soy dressing into the noodle pan.
Stir well to combine.
Fold through the salmon pin wheels.

Serve scattered with the sesame seeds and extra soy, if desired.

Horseradish salmon

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks
1 Tblsp lemon juice
1 tsp honey
1 Tblsp horseradish

400gm potatoes
200gm baby spinach, roughly chopped
12 cocktail tomatoes, halved

3 Tblsp low fat mayo
1 Tblsp horseradish
1 Tblsp lemon juice

Method
Combine the mayo and 1 Tblsp each of horseradish and lemon juice.
Set aside.

In a small bowl combine the honey and 1 Tblsp each of horseradish and lemon juice.
Brush this mixture all over the salmon steaks.

Cook the potatoes in lightly salted boiling water.
Add the chopped spinach for the last 5 minutes.
Drain well.
Add a good grind of black pepper and crush* the potatoes and spinach together.
Keep warm.

Spray a frying or griddle pan with not stick cooking spray.
Cook the fish for about 5 minutes each side, or until it flakes easily.

Serve one salmon steak per person, with the potato/spinach crush and tomatoes.
Top the fish with a dollop of the mayo dressing.

*Crushing involves mashing slightly so that there are still whole pieces of potato in there.

Chilli prawn pasta

Serves 4 : Very easy : Quick

Ingredients
300gm thin spaghetti
350gm deveined prawn meat
200gm spinach, roughly chopped
70gm peppadew peppers, drained and quartered
12 fresh basil leaves, shredded
400gm can chopped tomatoes
2 tsp chilli paste
1Tblsp balsamic vinegar
1 Tblsp corn flour

Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain and keep warm.

Spray a large pan with non-stick cooking spray.
Heat the pan and add the tomatoes.
Cook, stirring, for 3 minutes.
Now add the prawns and peppers and continue cooking until the prawns start to turn pink.
Add the garlic and chilli paste and cook for another 2 minutes.
Remove the pan from the heat and stir through the spinach, basil and vinegar.

Tip the pasta into a large serving dish and top with the prawn mixture.


(Photo shows 4 servings – lift pasta through the topping to mix as you serve.)

 

Griddled fish with potatoes and spring onions

Serves 4 : Very easy : Quick

Ingredients
4 large hake fillets, skin on
Fish seasoning
480gms new potatoes, quartered
Bunch spring onions, sliced
2 tsp butter

250gm green beans
2 large fennel bulbs, halved lengthways

3 Tblsp low fat mayo
Grated rind and juice of 1 lemon

Method
Mix together the mayo, lemon rind and juice.
Set aside.

Boil, steam or microwave the green beans and fennel.
Drain and keep warm.

Boil the potatoes in lightly salted boiling water until cooked.
Drain and leave in the colander.
In the same saucepan, melt the butter and gently fry the spring onions for 5 minutes.
Tip the potatoes back into the pan and turn to coat with the buttery onions.
Keep warm.

Spray a griddle pan and the fish fillets with non-stick cooking spray.
Sprinkle the fish seasoning over both sides of the fish.
Cook the fish about 8 minutes each side (skin side first), turning only once.

Serve the fish with the potatoes and vegetables, the mayo dressing separate on the side.

Cheese crust fish

Serves 4 : Very easy : Quick

Ingredients
4 skinless hake fillets ea ±120gm
1 egg, beaten
50gm stale breadcrumbs
40gm rolled oats
2 tsp grated lemon rind
20gm finely grated parmesan
2 Tblsp chopped parsley

250gm mixed broccoli & cauli
4 thick slices butternut
480gm oven chips

Method
Heat the oven to 200ºC.

Combine the oats, breadcrumbs, lemon rind, parsley and cheese.
Dip the fish fillets in the beaten egg and then in the breadcrumb mixture.

Spray 2 baking trays with non-stick cooking spray.
Place the coated fish on one baking tray, and the oven chips on the other.
Bake the fish at 200ºC for 15 – 20 minutes, until it flakes easily.
(Follow the instructions on the oven chip packaging for cooking time.)

Meanwhile, steam, boil or microwave the broccoli, cauliflower and butternut slices until tender.

Serve the fish with the vegetables and oven chips.

The hake fillets I used were long, so I cut them in half to fit on the baking tray.

 

Salmon in shrimp sauce

Serves 4 : Very easy : Quick

Ingredients
4 (±400gm) salmon steaks
2 cups milk
250gm tiny shrimp
2 tsp wholegrain mustard
1 – 2 Tblsp corn flour
1 – 2 Tblsp chopped parsley
Grated rind of 1 lemon

480gm mashing potatoes
500gm green beans

Method
Cook the potatoes in lightly salted boiling water until tender.
Drain, then mash well and keep warm.

Boil, steam or microwave the green beans for about 10 – 15 minutes.
Drain and keep warm.

Place the salmon and half the milk in a large pan.
Partially cover and simmer until the fish flakes easily.
Flake the salmon into bite-sized chunks.
Add the shrimp.

Mix the corn flour to a paste with the remaining milk, the parsley and the mustard.
Stir this mixture into the fish and continue to stir while the sauce thickens.

Serve the salmon over the mashed potato, with the beans on the side.
Garnish with the lemon rind.

Spiced fish with gingered mash

Serves 4 : Very easy : Quick

Ingredients
300gm mashing potatoes
200gm butternut
1tsp grated ginger

4 skinless hake fillets (±120gm ea)
2 tsp soft butter
1-2tsp mild curry paste
Grated rind of 1 lemon
1-2 Tblsp fresh coriander, chopped

4 sprigs of coriander to garnish

Method
Heat the oven to 200ºC.

Peel and cut the potatoes and butternut into chunks.
Cook in lightly salted boiling water for 20 minutes, or until soft.
Drain well and mash.
Add the ginger to the mash and mix well.
Keep warm.

Mix the curry paste, lemon rind and coriander into the butter.

Line a baking tray with baking paper.
Lay the fish on the baking tray and spread with the butter mixture.

Bake the fish for 10 minutes or until it flakes easily.
(Frozen fish will take 20-25 minutes.)

Serve 1 fillet per person with the gingered mash and a green vegetable of your choice.
Garnish with sprigs of coriander.

Salmon with bitter orange sauce

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks
480gm new potatoes, halved
400gm mixed baby spinach, watercress and rocket

2 heaped Tblsp bitter marmalade
Juice and shredded rind of 1 orange

Method
Place the potatoes in a pan with plenty of water.
Put the salmon steaks in a steamer over the potatoes.
Cook for 15 – 20 minutes until the potatoes are soft and the fish flakes easily.

Wilt the spinach, watercress and rocket.
Drain and keep warm.

Mix the marmalade, juice and orange rind together.
Warm gently – do not boil.

Serve the salmon beside the potatoes and greens.
Spoon the sauce over the fish.

Honey ginger fish parcels

Serves 4 : Very easy : Quick

Ingredients
4 skinless fish fillets
2 carrots, julienne
2 red chillies, julienne
4 large spring onions, sliced
1 Tblsp soy sauce
1 Tblsp honey
1 Tsp grated fresh ginger

240gm rice
150gm chopped broccoli

Sprigs of fresh coriander

Method
Heat the oven to 200ºC.

Combine the honey, soy sauce and grated ginger in a small jug.

Lay each fish fillet on a square of baking paper.
Divide the chilli, onion and carrot sticks between the fillets.
Drizzle the honey-ginger dressing over the vegetables.
Fold the paper around each fish bundle to make 4 parcels.

Spray a baking tray with non-stick cooking spray.
Place the fish parcels on the baking tray and bake at 200ºC for 15 mins.

Meanwhile, cook the rice in lightly salted boiling water until tender.
Add the chopped broccoli for the last 5 mins.

Slide the fish and juices onto 4 dinner plates. Garnish with fresh coriander.
Serve with the broccoli rice.

Salmon parcels with horseradish

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes
250gm green beans
250gm broccoli florets

4 salmon steaks
4tsp horseradish sauce
Freshly ground black pepper

Lemon slices
Extra horseradish to serve.

Method
Heat the oven to 200ºC.

Cook the new potatoes, in their skins, in lightly salted boiling water.
Steam, microwave or boil the green beans and broccoli.
Drain the vegetables and keep warm.

Place each salmon steak on a piece of baking paper about 30cm x 50cm.
Spread 1 tsp horseradish on each steak and give a grind of black pepper.
Top with a slice of lemon.
Fold each sheet of baking paper over the fish to make 4 parcels.
Place the parcels on a baking tray.
Bake the salmon at 200ºC for 15 minutes, or until the flesh flakes easily.

Serve the salmon with fresh slices of lemon and another spoonful of horseradish.

Lemon hake and soy potato mash

Serves 4 : Very easy : Quick

Ingredients
240gm mashing potatoes
240gm frozen soybeans
100ml fat free milk
2 Tblsp chopped parsley
1 Tblsp lemon juice
200gm cherry tomatoes
2 cups frozen peas
4 fillets hake, skinless
Fish seasoning
To garnish:
Zest from 1 lemon
2 Tblsp chopped parsley

Method
Peel the potatoes and cook in lightly salted boiling water until tender.
Add the soybeans and cook for a further 5 minutes.
Drain.
Mash roughly, adding the parsley, milk and lemon juice.
Keep warm.

Steam, boil or microwave the frozen peas.
Drain and keep warm.

Spray a large frying pan with non-stick cooking spray.
Toss in the tomatoes and allow them to heat through and become soft.

Sprinkle the fish seasoning over the hake.
Dry fry the hake in the same pan as the tomatoes, turning after 5-7 minutes or so.
Cook for a further 5 minutes, or until the fish flakes easily.

Serve the fillets alongside the vegetables.
Garnish with lemon zest and parsley.

Xtra crunchy fish sticks

Serves 4 : Very easy : Quick

Ingredients
4 (±480gm) skinless hake fillets
1 small egg, lightly beaten
75gm dry couscous
75gm dried breadcrumbs

480gm potatoes, peeled and chunked
250gm green beans, topped and tailed
8 courgettes, thickly sliced on the diagonal

Lemon slices or wedges
4 Tblsp Helman’s Low-Fat mayo

Method
Heat the oven to 200ºc.

Mix the breadcrumbs and couscous together.
Cut each fish fillet into sticks.
Dip the fish sticks in the beaten egg and then coat with the breadcrumbs and couscous.
Place the coated fish sticks on a baking sheet and spray with non-stick cooking spray.
Chill for 10 minutes while you:

Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.
Boil, steam or microwave the beans and courgettes.

Bake the fish for 20 minutes, turning the pieces over after 10 minutes.

Serve the fish sticks with the vegetables, lemon slices and mayo.

Haddock chowder

Serves 4 : Very easy : Quick

Ingredients
4 rashers lean bacon, chopped
1 onion, chopped
3 sticks of celery, sliced
200gm sweet potato, peeled and chopped
1 Tblsp whole grain mustard
2 Tblsp Worcestershire sauce
800ml vegetable stock
300ml milk
2 Tblsp corn flour
2 cups frozen peas
1 x ±400gm tin butter beans, rinsed and drained
400gm haddock fillets, skinned and cut in chunks

Method
Spray a large saucepan with non-stick cooking spray.
Dry fry the bacon for 2 minutes, then add the onion, celery and potato.
Cover with a lid and allow the vegetables to sweat for 5 minutes.

Mix the mustard and Worcestershire sauce into the stock, and pour into the sauce pan.
Simmer, covered, for 10 minutes until the potato is cooked through.

Add the peas, beans and fish chunks to the pan.

Mix the corn flour into the milk.
Pour into the sauce pan, stirring all the time, and allow the soup to thicken slightly.
Simmer for 5 more minutes, or until the fish flakes easily.

Serve with whole wheat rolls or toast, if desired.

Because of the beans, this chowder is filling – you don’t really need a starch with it.

Seafood coral pie

Serves 4 : Very easy : Quickish

Ingredients
240gm potatoes
240gm red sweet potatoes
1 onion, sliced
2 celery stalks, sliced
2 garlic cloves, crushed
2 anchovy fillets, chopped
1 x ±400gm tin chopped tomatoes
½ cup white wine
Grated rind of 1 lemon
300gm skinless salmon fillets, cut in chunks
200gm prawns, shelled and deveined
200gm frozen peas

Method
Peel the potatoes and sweet potatoes and cut into chunks.
Cook in lightly salted boiling water until soft.
Drain and mash well.

Meanwhile, spray a pan with non-stick cooking spray.
Dry fry the onion, celery and garlic until the onion starts to soften.
Add the anchovies, tomatoes, lemon rind and wine.
Stir well.

Nestle the salmon and the prawns into the sauce.
Cover and simmer for about 5 minutes.
Thicken the sauce with 1 Tblsp corn flour, if you wish.

Tip the fish mixture into a casserole dish.
Top with the mashed potatoes.

Bake in the oven at 200ºc for 20 minutes, until the top is slightly browned and the sauce is bubbling.

Boil, microwave or steam the frozen peas.

Serve the pie with the peas.

Fish Espagnole

Serves 4 : Very easy : Quick

Ingredients
2 cloves garlic, crushed
Grated rind & juice from 1 lemon
1 onion, finely sliced
480gm potatoes, peeled and cut into 2cm chunks
1 small aubergine, peeled and cut into 2cm chunks
1tsp paprika
100gm green beans, cut in 3cm lengths
2 anchovy fillets, finely chopped
10 cocktail tomatoes, halved
1 ±400gm tin chick peas, rinsed and drained
1 ±400gm tin chopped tomatoes
480gm skinless hake fillets, cut into big chunks
Roughly chopped parsley, to garnish

Method
Place the fish chunks in a bowl with the lemon rind and juice.
Set aside.

Spray a large pan with non-stick cooking spray.
Dry fry the onions and garlic until the onion begins to soften.
Add the potato and aubergine chunks and the paprika and stir well.
Cover and allow to cook for 5 minutes.

Add the green beans, the anchovies, cocktail tomatoes, chick peas and tinned tomatoes.
Cook, covered, for 15 minutes, adding a ½ cup of water if required, until the potatoes are cooked.

Now tip in the fish chunks and lemon, and stir to combine.
Cover again, and cook for another 10 minutes until the fish flakes easily.

Serve garnished with lots of chopped parsley.

Salmon and dill spaghetti

Serves 4 : Very easy : Quick

Ingredients
300gm spaghetti
1 small onion, thinly sliced
300 – 400gm skinless salmon steak fillets, cut in chunks
±18 – 24 small prawns, cleaned
2 cups fat free milk

3 Tblsp chopped fresh dill
1 Tblsp cornflour

Lemon zest to garnish

Method
Put the spaghetti on to cook in lightly salted boiling water.
Drain when al dente and keep warm.

Poach the onion, salmon and prawns in the milk until the fish flakes easily.
Remove the salmon and prawns from the milk.
Thicken the milk with the corn flour slackened with a little water.
Season with black pepper and the chopped dill.
Put the salmon and prawns back into the sauce and heat through.

Serve the fish over the spaghetti, garnished with grated lemon zest and a sprig of dill.
Accompany with a fresh, crisp salad.