Fish Winners

NOURISH: MEAL INSPIRATION #22
Week beginning Friday 13th November 2020

Fish Winners

Fish recipes don’t have to be complicated! Fish is one of the quickest meals you can put together and if you knew that it is also:

•  A first-class protein (providing all the amino acids you need)
• A good source of omega-3 fatty acids
• One of the few dietary sources of vitamin D
• A rich source of calcium and phosphorus
• A great source of minerals, such as iron, zinc, iodine, magnesium, and potassium

…..would that persuade you to include it more often!

Here’s 4 fish recipes that I hope will be winners; please do let me know!

May x

• Baked MackerelIf you’re looking for nutritious fish recipes (I mean, really nutritious), simple and quick, then this must be on your mid-week meal repertoires. I know it’s not everyone’s favourite but with a delicious marinade and baked or grilled to a crisp (around 10mins), you’d be surprised how tasty this oily fish can be. As well as being a first-class protein, Mackerel is one of the best bio-available (in a form that the body recognises) sources of omega-3s, so you can see why I’d love this to feature more!

  Marinade:

  • Plenty of lemon juice
  • Garlic salt
  • Dried herbs
  • Salt & Pepper

• Miso Salmon and stir-fried veggies (V)
  Another oily fish, packed with omega-3s, pan-fried salmon is a delicious quick meal you can easily prepare whilst you toss a few vegetables in a wok or frying pan alongside.Marinade:

  Use the same marinade for the salmon and pour the remainder over the veggies once they’re cooked. Serve with GF soba noodles or basmati rice

  • 1 tbsp Miso paste
  • 1 tbsp Miso paste
  • 4 tbsp Sesame oil
  • 1 tsp Mirin
  • 2 tsp Soy sauce
  • 1 fresh green chilli, finely chopped (optional)
  • Juice from 1 lime (or lemon)Pan-fry the salmon in a little sesame oil for 8-10mins,  skin side down at first, turning for the last 1-2mins
  • For the vegetables:Slice a variety; onions, courgette, green beans, mangetout, carrots

    In a large wok or frying pan, heat a little sesame oil and add the vegetables. Toss through until tender but still crunchy. Serve in a bowl with the salmon and pour the remaining marinade over the vegetables and sprinkle with sesame seeds.

• Spaghetti with Prawns and Samphire
  If you’ve never used samphire, this is a good one to try it in. It’s a sea vegetable that’s rich in vitamin C as well as iodine (something we can be deficient in due to our soil quality) and much more.Fresh, zingy and salty all in one!

  Ingredients (serves 4)

  • 200g frozen RAW prawns 

  • 4 cloves garlic, peeled and chopped
  • 2 anchovy fillets (optional – these will add depth of flavour)
  • Olive oil
  • Splash of white wine
  • zest and juice of 1 lemon 

  • 300g Spaghetti
  • 100g fresh samphire
  • Chilli flakes (optional)
  • Salt & Pepper
• Bring a pan of salted water to the boil and then add the spaghetti. Cook for 8 – 10 minutes until al dente. 
• Meanwhile, in a large frying pan, heat a little olive oil and add the anchovy fillets and garlic. Sauté for 1 min until the anchovies have ‘melted”.
•  Add the wine and allow it to sizzle for a minute or so before adding the prawns. Toss them quickly until they have changed colour to red. Now add the samphire and lemon juice and continue to cook for 1 min.
• Drain the spaghetti (reserving some of the pasta water) and add to the prawns and samphire. Mix through until the well combined.
• Now add the lemon zest and chilli (if using) and a little reserved pasta water to loosen the sauce a little.
• Serve immediately
• Fish Tacos
  This is such a beautiful meal to present and underneath the colourful salsa, there’s a subtly spiced white fish fillet. This is a fun, tasty and nutritious meal!
  • 4 white fish fillets (eg cod, haddock, hake), cut into thick sections lengthways
  • Tortillas
  • Marinade for fish
    • 1 tsp Cumin
    • 2 tbsp Olive oil
    • Juice of 1 lemon juice
    • 1 tsp Garlic salt
    • Salt & Pepper
  • Salsa
    • Combination of red onion, mango and red cabbage
    • 2 tbsp Olive oil
    • Juice of 1 lemon juice
    • Chopped fresh coriander
    • Salt & Pepper
  • Dip
    • 2 tsp harissa (or more if preferred)
    • Sprinkle smoked paprika
    • A squeeze of lemon juice
    • 4 tbsp creme fraiche
    • Salt & Pepper
• Preheat the oven to 200C
• Make up the marinade and allow the fish fillets to marinate for as long as possible – a few hours is ideal if you have time.
• Now make up the salsa; combine all the vegetables along with the oil lemon juice, salt and pepper. Mix well and allow to sit until you’re ready to serve, to allow the flavours to develop.
• Arrange the fish fillets on a lined baking tray and bake for 10mins until tender but not overcooked.
• Make up the dip, playing with flavours until it suits
• To serve, spread each tortilla with a little spicy dip, then place the fish in the middle. Top with the salsa, fold and serve.