Fish

Baked, stuffed fish

Fish pie

Tuna pasta bake

Peri-peri salmon

Fish fingers

Soy salmon

Sun-dried tomato cod

Grilled salmon cutlets

Baked, stuffed fish

Serve with vegetables of your choice, for example, chopped carrots, peas or broccoli

Ingredients

8 small fillets of fish
56 g of brown breadcrumbs (2 slices)
1 onion, finely chopped
pinch of salt if desired
pepper

1 tbsp of fresh parsley, finely chopped (or 1 tsp of dried parsley) or ¼ tsp of mixed dried herbs
1 tsp of vegetable oil
1 lemon, cut into wedges

Cod, haddock, mackerel, herring or trout are all suitable for baking.

Method

Preheat the oven to 180°C / 350°F / Gas Mark 4.
Rinse the fish under cold running water and remove any bones. Dry in kitchen paper.
Mix the breadcrumbs, chopped onion, salt (if using), pepper and parsley or mixed herbs in a small bowl.
Stir the oil into the crumb mixture. Finally add a little lemon rind or juice.
Lay 4 fillets on a greased dish, skin-side down, and spoon the stuffing carefully onto each fillet. Flatten well down and cover with the other 4 fillets. Cover with foil.
Bake for 20-30 minutes, depending on size and thickness of the fish.
Lift the fish carefully on to a warmed serving dish and surround with cooked peas, lemon wedges and parsley.

Serves:

4 adults

Preparation time:

20 minutes

Cooking time:

30 minutes

Utensils needed:

Casserole dish
Mixing bowl
Chopping board
Chopping knife
Wooden spoon

Fish pie

Ingredients

675 g of filleted fish
1 onion, finely chopped
few drops of lemon juice
150 ml of water

This tasty dish is a great opportunity to try out new fish.

275 ml of low-fat milk
25 g of low-fat spread
1 dstsp of plain flour
pinch of salt if desired
pepper
8 potatoes, cooked and mashed
40 g of frozen peas
2 carrots, chopped

Method

Skin the fish and cut into 4 pieces. Wash in cold water.
Place in a saucepan with the onion and lemon juice. Add the water and milk. Cover and cook gently for 10 minutes.
Drain the fish, saving the cooking stock.
Preheat an oven to 200°C / 400°F / Gas Mark 6.
Melt the low-fat spread in a saucepan. Add the flour and cook for 2 minutes until it forms a soft ball. Remove from heat and add fish stock gradually, stirring continuously. Bring to the boil, reduce heat and cook for another 2 minutes, still stirring.
Grease a casserole dish and add a little sauce. Place fish in the dish and cover with the salt and pepper, remaining sauce, peas and carrots.
Spoon the mashed potatoes over the filling.
Place the casserole dish in the preheated oven and cook for 20 minutes or until piping hot and browned on top.

Cod, herring, trout, mackerel and salmon are all suitable for this dish.

Serves:

2 adults and 2 kids

Preparation time:

30 minutes

Cooking time:

35 minutes

Utensils needed:

Casserole dish
Saucepan
Measuring jug
Vegetable peeler
Chopping board
Chopping knife
Potato masher
Wooden spoon

Tuna pasta bake

Serve with a tossed green salad or vegetables of your choice, for example, chopped carrots, peas or sweetcorn

Ingredients

375 g of pasta
2 tins (198 g) of tuna in
brine, drained
1 onion, chopped
1 tsp of Worcestershire sauce

Tinned fish can be gently rinsed under running water to make it less salty.

pinch of salt if desired
pepper
25 g of low-fat spread
225 g fresh brown breadcrumbs (6 slices)

Method

Preheat the oven to 180°C / 350°F / Gas Mark 4.
Bring pasta to the boil and cook following the instructions on the packet (approximately 13 minutes). Drain water once cooked.
Flake the tuna into a bowl and add the chopped onion, Worcestershire sauce, salt (if using), pepper and pasta.
Pour some of the mixture from step 3 into a casserole dish and cover with a layer of breadcrumbs.
Continue layering in this way until all ingredients have been used up.
Finish with a layer of breadcrumbs on the top, dot the surface with the low-fat spread and bake in the preheated oven for 20 to 25 minutes.
Serve immediately.

Add a little low-fat grated cheese to the brown breadcrumbs for the top of the dish.

Serves:

4 adults

Preparation time:

10 minutes

Cooking time:

25 minutes

Utensils needed:

Saucepan
Casserole dish
Mixing bowl
Wooden spoon
Chopping board
Chopping knife

Peri-peri salmon

Serve with rice or potatoes and salad

Ingredients

400 g of salmon fillets (4 fillets)
1 tsp of vegetable oil
1 tbsp of peri-peri spice mix

Method

Preheat the grill for 10 minutes at a medium heat.
Rub a little vegetable oil over each salmon fillet.
Then add the peri-peri spice to the salmon and leave to marinate in the fridge for 5 minutes.
Cook the salmon gently for 8-10 minutes, turning occasionally.

Serves:

4 adults

Preparation time:

5 minutes

Cooking time:

10 minutes

Utensils needed:

Baking tray

Fish fingers

Serve with mashed potatoes and peas

Ingredients

25 g of plain flour
½ tsp salt
pinch of black pepper
1 egg

40 g of breadcrumbs
40 g of oats
250 g of cod, cut into 2 cm strips
10 ml of vegetable oil

Method

Preheat the oven to 200°C / 400°F / Gas Mark 6.
Set up 3 bowls, the first with flour and a little salt and pepper to season, the second with the eggs beaten, the third with the breadcrumbs and oats.
Chop the fish into thumbsized strips.
Dip the fish strips into flour, then egg, then the breadcrumb and oat mixture.
Spread the oil over the baking tray and then lay the fish fingers on the tray and cook in the oven for 15 to 20 minutes, turning over half-way through.

Serves:

2 adults

Preparation time:

15 minutes

Cooking time:

20 minutes

Utensils needed:

3 x mixing bowls
Chopping board
Chopping knife
Baking tray

Soy salmon

Serve with wholegrain rice and crunchy broccoli

Ingredients

1 tsp of melted butter
55 ml of soy sauce
2 salmon fillets

Method

Preheat oven to 200°C / 400°F / Gas Mark 6.
Place butter in a small saucepan on medium heat and melt.
Add the soy sauce and combine with the melted butter.
Tear a large piece of aluminium foil and place on a baking tray.
Place salmon fillets on the foil, gently fork into the salmon creating little holes and pour the soy sauce mixture over.
Cover with foil and place in oven for 15 minutes.

Serves:

2 adults

Preparation time:

10 minutes

Cooking time:

15 minutes

Utensils needed:

Saucepan
Baking tray
Wooden spoon

Sun-dried tomato cod

Serve with potatoes and sugar snap peas or your favourite green vegetables

Ingredients

2 x 200 g of cod fillets
2 tsp of sun-dried tomato pesto

Method

Preheat oven to 180°C / 350°F / Gas Mark 4.
Place cod fillets in tin foil, top with sun-dried tomato pesto, wrap and place on a baking tray in the oven for 20 to 30 minutes until cooked through.
Serve and enjoy.

Serves:

2 adults

Preparation time:

5 minutes

Cooking time:

30 minutes

Utensils needed:

Baking tray
Wooden spoon

Grilled salmon cutlets

Serve with potatoes and vegetables

Ingredients

400 g of salmon fillets (4 fillets)
1 lemon, cut into wedges

Method

Preheat the grill for 10 minutes on a medium heat.
Line the grill pan with foil.
Place the salmon under the grill for 3-4 minutes each side.
Serve with a lemon wedge on the side.

Serves:

4 adults

Preparation time:

10 minutes

Cooking time:

15 minutes

Utensils needed:

Chopping board
Chopping knife