recipes for a healthy life

Tag: fish

Spiced Halibut

This is such a simple way to serve fish and any firm white fish will work equally well. Baking and basting the fish in melted butter adds a delicious richness to it and the heat from the Harissa is a perfect balance. I used Haddock and it stood up to the flavour very well. A simple supper dish which could be on the table in 30 minutes.

Spiced Halibut Photo4

Spiced Halibut
Serves 2
2 oz unsalted butter
2 tbsp harissa
juice of half a lemon
1 large halibut fillet, trimmed and boned and cut into 2 pieces

Oven at 180C

Melt the butter in small pan, stir in the harissa and lemon juice
Season the fish and place into an oven proof baking dish
Pour over the butter mix and place in the oven for about 20 mins depending on the thickness of your fish, basting it at intervals
Serve the fish topped with the butter juices and some green beans.

Lemon Sole and crabmeat fishcakes with whipped Avocado Dip

OO&L Lemon Sole & Crab Meat fish cakes

Once you have all the ingredients for this recipe, it couldn’t be easier – tip into a blender, mix, season and fry. It can be made ahead and the fish cakes re-heated so is perfect for a crowd. I like to make them fish cakes small – starter size or make really small and they will work as great canapes with drinks. Lots of fish work well in this recipe (Haddock, Cod, pollack) just make sure to remove the skin before you tip it into the blender.

Lemon Sole and Crab meat Fishcakes

2 spring onions finely chopped
1 red chilli de-seeded and julienned
Juice and zest of 1 lime
3 sole fillets, about 5 ounces each, skin removed and coarsely chopped
400gr fresh crab meat
2 tbsp sweet chilli sauce
1 teaspoon salt and freshly ground pepper
4 oz bread crumbs
2 tbsp rape seed oil

Place the fish, crab meat, spring onions, chilli, lime zest into a food processor and pulse to mix and break up all the lumps of fish.
Transfer to a large bowl, Stir in the salt, pepper, sweet chill sauce and 3/4’s of the bread crumbs.
Form into 8 small cakes. Press lightly into the rest of the bread crumbs to lightly coat and set aside in the fridge to chill.
Heat the oil in a large pan over medium-high heat, add the fish cakes.
Cook, until lightly browned on both sides, about 4 minutes each side until cooked through.
(These can be cooked ahead and reheated in the oven until ready to serve.).
Serve with whipped Avocado dip.

Whipped Avocado Dip
2 Avocados
Juice of 1 lime
2 tbsp creme fraiche

Blend everything
season and serve with the fish cakes

Fish Pie for Autumn Days …..

OO&L Blackberres

I have a few loves about Autumn which make it my favourite season – the first is Jumpers , I’ve always loved big jumpers, warm and easy to wear, wrap with a scarf and usually there is no need for a coat, second are long walks looking for blackberries, followed by hot ports by the fire. And so Autumn has arrived, a drop in temperatures, a chill in the air and the mornings are dark now when I’m getting up.. that’ll change in a few weeks but for now It’s becoming a little harder to jump out at 6am.

One pot dinners conjure up Autumn food and this fish pie recipe is perfect to feed the family. I made it with Hake but you can use any fish you like, add prawns for indulgence but without is still a lovely filling meal. Full of the goodness of fish, use sweet potatoes or celeriac as a topping if you want to go even healthier.

OO&L Fish Platter

OO&L Fish Pie Close Up


Serves 4
700g fish, e.g. haddock, hake, monkfish, trout, skinned and boned
625ml milk
½ onion
1 bay leaf
6 pepper corns
2 juniper berries
100g butter
50g plain flour
1 tsp turmeric
Salt and freshly-ground black pepper
3 medium leeks, cleaned and sliced
200gr frozen peas

900g freshly mashed potatoes with lots of butter, salt and pepper

Oven at 200C
Place the milk, onion, bay leaf, juniper berry (optional of course) and pepper corns in a large saucepan and bring to a boil.
Reduce to simmer, add the fish and cook gently for about 3 minutes.
Remove the fish from the pan, allow to cool a little and flake into bite-sized pieces.

Meanwhile heat the oil in a pan on a medium heat, add the chopped leeks, season well and cook until soft and translucent about 10 minutes, stirring from time to time
For the sauce, melt the butter in a saucepan, then stir in the flour and turmeric.
Cook for 3 minutes, stirring all the time until golden brown and the flour is cooked out. Gradually stir in the fish cooking liquid , continue stirring until the mixture thickens and is smooth, season with salt and pepper. Reduce the heat and allow to simmer gently for a few minutes.
Now add the fish to the sauce to and taste for seasoning.
Spoon a layer of leeks into a baking dish, spoon over the fish with sauce, sprinkle over the frozen peas and spread with the potatoes (Pipe over if you are in the mood for the extra work).
Tip into the oven for about 30 minutes until golden brown and heated through.

OO&L Fish Pie

Monkfish, Crispy Sweet Potatoes & Warm Green Bean Salad

Sometimes there is just no point in looking for attention (or conversation!) Last weekend was one of those – Golf and Rugby, forget about any decent chat apart from the odd grunt so I just got cooking. The sweet potatoes crisped with the spices are a really nice alternative to the usual steamed version and the green bean and lardons are delicious just warm as a salad. The Monkfish needs minding but it cooks so quick that its not like slaving over a hot stove for hours, it’s cooked in under 10 minutes. Don’t feel like you have to produce all these for one meal, I had time on my hands. Any one of these are delicious accompaniment with the fish and the result is an amazingly tasty nutritious meal. Oh and I did get a thank you after it!.

Monkfish Sweet Potato Lentils Green Beans

Monkfish in Indian Spices
2 Monkfish fillets trimmed and membrane removed
3 tbsp Garam Masala
Oil to fry

Season the monkfish fillets
Roll in the spice mix and pat gently to coat
Heat 2 tbsp rape seed oil in a pan over a hot heat
Add the Monkfish fillets and roast on the pan until deep golden
Finish in the oven at 180C for 7-10 minutes depending on the thickness of the fish
Serve with the Green Beans, Sweet Potatoes, and Lentils

Warm Green Bean Salad with Lardons and Sesame

250gr fine green beans, washed, topped and tailed
60gr lardons
1oz Sesame seed
2 Tbsp chardonnay wine vinegar

Blanch the beans and refresh in iced water
Julienne and beans and set aside
Toast the sesame seeds in a dry pan until golden and set aside
Fry the lardons until crispy
Tip the beans into the pan with the lardons and heat for a minute or 2 gently tossing
Tip into serving bowl, add the sesame seeds and dress with the chardonnay vinegar
Season and serve

Spiced Sweet Potato
Use 1 sweet potato per 2 people as a portion
1 tbsp Ras el Hanout Spice mix per potato
Rapeseed oil for frying

Peel the sweet potato and cut into big cubes about 2” square
Steam until just done
Cool slightly and tip into the spic mix
Heat a pan with a shallow coating of oil
Add the potato and cook on all sides until crispy and golden
serve as is or with mango salsa from here


Simple Fish Cakes – Good for your ♥

Fish Cakes

I love making fish cakes, the right balance of potato to fish (not too much!) and preferably more than 1 type of fish for a bit of interest. Served with some pickles on the side and a green salad makes one of my favourite meals. Full of heart healthy fats and if you use salmon like I did, one of the best sources of Omega 3’s among the fish population!
I usually buy fresh fish and clean and fillet it myself – a recent bout with a nasty infection from a fish has me more wary so I’m on the search for the right rubber gloves to stash at home the next time. Not kidding, its a rare thing to happen apparently but I managed it!….It did not detract from the enjoyment of the fish, I struggled on singlehandedly.

Fish Cakes
240gr smoked haddock
450gr (about 4 darnes) salmon
125gr cooked potato
3 spring onion finely chopped
3 tbsp chopped chives
15gr chopped flat leaf parsley
1 tbsp good quality mayonnaise
35gr breadcrumbs to coat
Salt and Pepper to season
Rapeseed oil to cook

Makes 6
Place the smoked haddock in a wide pot, add a bay leaf a few peppercorns, cover with some milk and bring to the boil. As soon as it boils, turn it off and leave it – the fish will be cooked in a few minutes

Steam the salmon over a pot of boiling water (oil the bottom of the steamer to prevent sticking) until cooked – about 5-7 minutes

Flake both fish into bite size chunks into a big bowl
Fork in the cooked potato, spring onion, parsley, chives, mayonnaise and season really really well.

Form into fish cakes – I usually use an ice cream scoop, flatten and dip into the breadcrumbs.
Chill in the fridge for about 30 minutes then and cook in 1” rapeseed oil 2 minutes each side.

Serve with a wedge of lemon, some delicious dill pickles and a dollop of tartare sauce or smoked garlic mayonnaise and a big green salad on the side. Complete heaven…..


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