recipes for healthy living

Tag: fish

Spiced Lentils, Potatoes and Fish

Spiced Lentils Potatoes and Fish


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 Punchpooran 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 punchpooran 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


In a dry pan toast the punchpooran 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.



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. A simple supper dish which could be on the table in less than 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.

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


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

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 and Chocolate Chestnut Puddings

Listening to the radio, I heard Ian Dempsey say that the average person consumes 6,000 calories on Christmas day between food and drink. These recipes are not going to do anything to bring that number down but in my defence we did have a long walk before we came home, sat by the fire after enjoying both these. Perfect food for a cold day  – you might need to start the new leaf pretty soon though! 🙂


Self Saucing Chocolate Chestnut puddings
Makes 6 (too) big portions or 8 smaller ones
Oven at 170C
340gm brown sugar
140gm butter, softened
2 eggs
100gm sweetened chestnut purée
225gm gluten free self-raising flour
65gm cocoa
½ tsp baking powder
30ml dark rum
225ml milk
140gm good quality dark chocolate (61% cocoa solids), coarsely chopped

Beat 200gm of the brown sugar and butter until pale and creamy, add the eggs and chestnut purée and beat to combine.
Sift over flour, 50gm of the cocoa and baking powder, mix to combine, then stir in rum, milk, and chocolate. Divide among 8 lightly buttered ovenproof ramekins and set aside.
Combine remaining brown sugar and cocoa in a bowl, gradually add 300ml boiling water and stir until smooth and combined. Pour over the batter, dividing equally among ramekins,then bake until risen and a skewer withdraws clean about 15 minutes.

Fish Pie with Brown Butter Potato Topping
Serves 4
700g fish, e.g. smoked haddock, coley
625ml milk
½ onion
1 bay leaf
6 pepper corns
2 juniper berries
Pinch of saffron
100g butter
50g plain flour
Salt and freshly-ground black pepper

900g freshly mashed potatoes with lots of butter, salt and pepper
50gm milk
1tbsp thyme finely chopped

Oven at 180C
Place the milk, onion, bay leaf, juniper berry, saffron and pepper corns in a large saucepan and bring to a very gentle boil.
Reduce to a low 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 being careful to remove the bones.
Sieve the cooking liquid and retain for the sauce.
For the sauce, melt the butter in a saucepan, then stir in the flour
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.
Add the fish to the sauce to and taste for seasoning.
Add the fish mix to an oven proof dish and spread with the potatoes.
Melt the butter over a hot heat, remove the milk solids as it melts and cook until it is a nutty brown. Spoon over the potatoes, sprinkle over the thyme and season.
Tip into the oven for about 30 minutes until golden brown and heated through.

%d bloggers like this: