Flamin' Good Fish Recipes

Spanish Marinated Cod

Info

Calories per serving: 250 - High in protein from the fish. Good source of vitamin B12 from fish
Preparation Time: 20 minutes 
Marinating Time: 1 ½ - 2 ½ hours
Cooking time: 10 minutes

Cod fillets make a healthy treat when cooked at home. This dish goes particularly well with a tomato salad and can be served with either potatoes or rice.

Ingredients

1 ½ - 2 lbs (700-900g) cod fillet	1 bay leaf
2 tbsp virgin olive oil	juice of 1 lemon
1 – 2 cloves of garlic	2 tsp ground coriander
Salt & freshly ground pepper	4 lime wedges and fresh parsley sprigs for garnish

Method

1. To make the marinade, tear the bay leaf into 3 pieces. Place the bay leaf, oil, lemon juice , peeled garlic, coriander and seasoning in a shallow dish and whisk together with a fork.

2. Cut the fish into 4 pieces and immerse, skin sides up, in the marinade. Leave to marinate for at least 1 ½  hours, turning and basting two or three times.

3. Preheat the grill. Place the pieces of fish in an ovenproof dish, skin side down, and spoon over the remaining marinade. Cook for 10 minutes under a moderately hot grill, basting occasionally with the marinade, until the fish is golden-brown.

4. Lift the pieces of fish from the dish and arrange on the serving plates. Spoon over the remaining marinade and garnish each piece of fish with a slice of lemon and a sprig of parsley. Serve immediately.

Mediterranean-Style Baked Mackerel

Info

Calories per serving: 690 - High in protein and vitamin D from the fish.
Preparation Time: 10 minutes 
Cooking Time: 40 minutes
Oven: Preheat to 180C gas mark 4

Mackerel is one of the most nutritious fish, as it is rich in the special oils that are now thought to prevent heart disease. Ask the fishmonger to gut the fillet the fish.

Ingredients

2 gutted & filleted mackerel, each weighing about 1lb (450g)	8 medium sized potatoes thinly sliced
1 green, 1yellow and 1red pepper in quarters	4 large tomatoes cut in half
1 large Spanish onion sliced	1 lemon sliced
½ pint fish stock	100ml white wine
Salt and freshly ground pepper	A few fresh mint leaves

Method

1. Preheat oven to 180C gas mark 4. Wash the fillets and trim away the inside of the belly cavity.

2. Peel and thinly slice the onion and potatoes and place in an ovenproof dish, onions first with the potatoes on top.

3. Place the fish on top of the potatoes then cut the peppers in quarters, slice the tomatoes in half and slice the lemon and arrange on top of the fish and potatoes. Pour the stock and wine and season, cover with baking foil

4. Bake for 30 minutes then take the foil off and bake for a further 10 minutes until the potatoes are soft, take out of the oven add the fresh mint leaves and serve with crusty bread to mop up the juices

Salmon with Dill

Info

Calories per serving: 535 - High in protein from the fish. Good source of vitamin B12 from Salmon.
Preparation Time: 10 minutes 
Cooking Time: 8-10 minutes
Oven: Preheat oven to 220°C ( 425°F, gas mark 7)

Salmon steak flavoured with balsamic vinegar and fresh dill makes an easy but luxurious main course. Serve with baby new potatoes, and seasonal vegetables or a nice crispy mixed salad.

Ingredients

4 salmon steaks approx 6oz (175g) each	5 tsp virgin olive oil
4 tbsp balsamic vinegar or white wine or dill vinegar	Salt and freshly ground black pepper
8 fresh dill sprigs

Method

1. Cut 4 squares of greaseproof paper and 4 of foil, each one large enough to enclose i salmon steak. Brush 1 tsp of olive oil onto the paper squares and then place a salmon steak on each square. Drizzle 1 tsp of olive oil and 1 tsp of vinegar over each steak, season with salt and pepper to taste, and top with 2 dill sprigs.

2. Wrap the salmon carefully in the paper squares and then wrap these in the foil squares. Place the wrapped steaks on a baking sheet and cook in the oven for 8 – 10 minutes, until the salmon is just opaque in the centre.

3. Unwrap the foil, and then the paper, and carefully place the salmon steaks with their dill sprigs on serving plates. Serve immediately.