recipes for healthy living

Category: Fish

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

Coconut Prawns

Coconut Prawns 2 Dips

Don’t bother making this dish until you find the biggest prawns you can – big tiger prawns are the best but breathtakingly expensive so maybe save those for a special occasion. A big dish with these dipping sauces will disappear in no time and its really popular with kids. The prawns give a good bang of protein and are a good source of minerals – the vitamins you will get from the fresh dipping sauce. The family were standing by with bated breath as I made these so make sure you don’t miss out while you are cooking them – they need to be eaten hot so cook and serve!

Coconut Prawns

1 pound large prawns , peeled and deveined
1 teaspoon salt , plus additional
2 cups unsweetened coconut flakes
2 tablespoons coconut flour
2 large eggs , lightly whisked
rapeseed oil , for frying

To prepare prawns
– Rinse and pat dry; sprinkle with salt.
– Put flour and coconut flakes onto 2 plates.
– Dip each prawn into beaten egg .
– Roll in the flour followed by the coconut to coat thoroughly.
– In a 9-inch frying pan over high heat, add about 1 inch oil.
– When oil is sizzling, add 3 or 4 prawns at a time.
– Cook until coconut is golden brown on each side.
– Remove with a slotted spoon and transfer to a plate lined with a kitchen roll.
– Sprinkle with additional salt while still hot.
– Serve with the dipping sauces below and a glass of cold beer – delicious!

Dipping Sauces – Green Apple Salsa & Sweet Chilli Sauce

Green Apple Salsa
1 chile, preferably green, seeded
25 gr coriander
25gr mint
1 green apple cored
Juice of a line
1/4teaspoon each of salt and sugar
Throw everything into the blender, add a few cubes of ice and blend

Sweet Chilli Sauce (Don’t feel you have to make this, There are loads of good varieties on our supermarket shelves)
500g long fresh red chillies deseeded
4 garlic cloves, peeled and choped
750ml white vinegar
645g caster sugar

Add chillies and garlic into the food processor with 250ml of the vinegar and blend
Tip into a pot with the rest o the vinegar and sugar.
Stir over a medium heat until the sugar dissolves, bring to the boil, then reduce the heat and simmer until the sauce thickens – about 30 minutes.

Coconut Prawns


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


Griddled Spicy Prawns with Quinoa Salad and Harissa Mayonnaise

Griddled Prawns

We are on holidays at the moment and its a great time to decompress, reconnect and relax. Its only when i get away that i realise how hectic normal life is. Up early, rush to work, work the day , battle the traffic, pick up eva, get home and think about dinner before everyone gets too hungry and a low blood sugar row erupts… Familiar to most people?

This is an easy mid week meal, simple to prepare, the quinoa is a great source of protein, the prawns great too in addition to the Omega 3’s they provide and combined with the veggies and herbs is a delicious tasty dish which everyone in the house will love. The Harissa mayo can be left on the side if kids find it too hot. (And yes, I am on a prawns love fest if you are wondering!)

Griddled Prawns with Lemon Quinoa Salad and Harissa Mayonnaise
Serves 4

Lemon Quinoa Salad
1 cup quinoa cooked in 2 cups of stock until liquid is absorbed and quinoa is soft, fluffy and cooled
1/2 red onion finely diced
2 Roasted Rep peppers finely chopped (I cheat and use them from a jar!
1 aubergine, diced and roasted in oil and seasonings (optional)
4 tbsp of flat leaf parsley chopped
2 tbsp of mint chopped
1 tbsp preserved lemon syrup(optional but delicious!)

Stir the preserved lemon syrup into the cooled quinoa
Add the vegetables and herbs and season really well.
Tip onto a nice serving platter.
Set aside until needed.

Griddled Sweet Chilli Prawns
20 prawns washed and deveined
4 tbsp sweet chilli sauce

Toss the prawns in the sauce and set aside for about 20 minutes
Thread onto skewers and griddle on a hot pan or on the BarBQ if summer, for about 2 mins a side.
Pile the skewers onto the quinoa salad
Top with dollops of the harissa mayonnaise and serve.

Harissa Mayonnaise
6 tbsp Mayonnaise combined with 1 tbsp Harissa

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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