oliveoilandlemon

recipes for healthy living

Category: Fish

Mackerel and Courgette Casserole

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I love mackerel especially simply cooked on a griddle pan our BBQ. This is a delicious combo with the courgette casserole and full of good fats, vitamins and flavour.

Mackerel with Courgette Casserole

Serves 4

Courgette Casserole
200g Yellow Courgette sliced thinly
200g Green Courgette sliced thinly
1 cooked red pepper from a jar deseeded and sliced
100ml Tomato passata
2 cloves of garlic peeled and mashed
2tbsp pesto
1tbsp olive oil

4 Mackerel Fillets, deboned and seasoned

Brush the bottom of an oven proof casserole dish with some oil and cover the bottom with half the courgette slices by overlapping in circles
Cover with the sliced red pepper
Season with salt and pepper
Pour over the tomato passata and cover with the rest of the courgette and season again
Dilute the pesto with the oil and brush over the top of the courgette
Bake at 180C for 30 minutes

After the casserole has been in the oven for 25 minutes, season the mackerel fillets, brush with a little oil and cook on a griddle pan or barbeq until done. Serve with the courgette casserole and some couscous if you want a little more substance.

Spiced Lentils, Potatoes and Fish

Spiced Lentils Potatoes and Fish

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This is such an easy dish and you can omit the fish & chorizo if you would like a completely vegetarian meal. Gently spiced, crispy fish, the goodness of lentils, tomatoes and the spices –  a meal the whole family will like. This is spiced with Panch phoran which is a mix of fennel, fenugreek, coriander cumin and nigella. If you can not find this, make up your own using 1 tsp of each.

Serves 4

2 tbsp panch phoran spice mix

1 tsp each of sweet and smoky paprika

2 tbsp oil divided

1 medium onion sliced

50g chorizo sliced

1 tbsp tomato puree

250gr lentils of choice, soaked and drained

1 vegetable sock cube make up in 200ml hot water

½ tin chopped tomatoes

12 baby potatoes, cleaned chopped into 2cm slices parboiled

4 portions of fish of choice, pin-boned

2 tbsp fresh chopped coriander

Method

In a dry pan toast the panch phoran until it starts to release aromas

Tip into spice grinder ( or do by hand) and blend

Stir in the paprika

Heat the oil in a large deep pan or cooking pot and add the onion and chorizo and cook over a low heat until soft.

Tip in the spice mix and stir well and cook for a minute.

Add the tomato puree stir well to combine followed by the tinned tomatoes and lentils.

Cook for about 20 minutes until the lentils are nearly done, then add the potatoes, stir well to cover and complete the cooking about 5-8 minutes. Just as done, stir in 2 tbsp chopped coriander,

Meanwhile heat the oil and on a hot pan cook the fish until done.

Keep warm while you serve the lentils topped with a piece of fish.

 

 

Fish Tacos with Mango Salsa

Any firm fish will work beautifully in this. Leave the fish marinade for up to an hour to let the flavors develop. If you don’t have tequila just leave it out, but it is worth it for the lovely smoky sweet flavor it imparts…. IMG_5508[13134]

Serves 4

4 fillets of fish of choice (Hake, Tuna, Swordfish, Cod, Salmon)

Juice of 1/2 lime

3 tbsp chopped coriander

30ml tequila

1 tbsp honey

1 tsp ground cumin

8 small corn taco shells

Mix all the marinade ingredients together, add the fish and leave to marinade in the fridge for 30 mins up to an hour. Remove from the marinade and cook under a hot grill until done, approx 8-10 minutes depending on thickness. Cut each fillet into 4 pieces. Heat your corntacos, fill with salad leaves, some sliced avocado, the fish, some of the yogurt topping and a squeeze of lime juice and enjoy.

Yoghurt Topping, mix 3 tbsp natural yogurt with zest and juice of half a lime

Mango Salsa; Chop 1 mango and mix with 1/2 red onion which has been finely chopped, and 2 tomatoes which have been de-seeded and chopped. Add a slug of coconut aminos over the mixture.

Salmon Poke Bowl with Miso Ginger Dressing

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While a Poke bowl is usually made with Sashimi grade fish, I’m not into raw style fish at all, I just can’t take the texture. This is a lovely take on it though with a rainbow of colors in the salad and the salmon just cooked enough to leave it lovely and tender and moist. This dressing makes loads and will keep in the fridge for a week or so. Its delicious on any salads or crunchy veg as well as making the perfect marinade for the salmon…. Good fats, loads of vitamins, minerals and antioxidants…. Health on a plate.

Serves 2
2-4 Salmon Darnes
1/3 of the dressing
1 tbsp sesame seeds

Marinade the salmon in the portion of dressing for a couple of hours if possible, in the fridge.

Marinade ingredients
3 tbsp miso paste
1 clove of garlic peeled chopped and mashed
3 tbsp of mirin
Grated zest of 1/2 lemon
1 tbsp sesame oil
1 tbsp soy
1 tbsp ginger chopped and mashed
100ml oil
30ml rice or white wine vinegar
1tsp sugar
salt & pepper to taste

Salad
1 mango peeled and thinly sliced
1 butterhead lettuce cleaned and sliced
3 baby cucumbers washed and sliced
1 carrot peeled and grated
3 radishes cleaned and sliced
2 spring onions, cleaned and sliced on the diagonal
100gr rice noodles cooked and cooled
2 tbsp fresh chopped coriander
handful of chopped peanuts and fried onions

Preheat a grill to 200 and place the salmon under it to cook for about 8 minutes depending on thickness.
After about 5 minutes, sprinkle over the sesame seeds and continue cooking until done.
Place all the salad ingredients ins serving bowl and drizzle over a good few glugs of the marinade and gently mix to incorporate.
Serve the salad with the salmon darnes.

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

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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

Topping
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

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