All posts filed under: FIsh

Lime & Coriander Salmon Salad

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This colourful salad is just perfect as a light summer lunch or supper. Packed with gorgeous flavours based on the traditional dish, Ceviche, from Latin America, where fish is marinated in lime juice and flavoured with chilli. Here, the salmon is cooked, flavoured with lime rind and combined with cucumber, avocado, pepper, red onion and fresh herbs, resulting in an amazingly refreshing dish. A glass of crisp white or rosé wine on the side, finishes this off beautifully!! If you’d like a non-alcoholic drink, try adding slices of lime and sprigs of mint to a jug of iced water, its deliciously fresh!! This recipe was developed as the lunchtime dish for a day’s menu  supporting the heart and circulatory system. Read on for details as to how each ingredient can benefit the body. Serves 2   2 salmon fillets grated rind and juice of 2 limes sea salt and freshly ground black pepper ½ cucumber 1 red pepper ½ red onion 1 ripe avocado 1 red chilli 1tbsp olive oil 4tbsp chopped fresh coriander 1tbsp chopped …

Smoked Mackerel Paté

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This week I’m sharing one of my really quick, go to recipes when I’m looking for a speedy, healthy lunch to feed the family. Serve it with toasted wholemeal pitta, or oat cakes, served with a pile of sliced cucumber and watercress. If you keep a bowl in the fridge, you can also sneak a snack on a chunk of cucumber to satisfy the mid morning munchies!! It’s great for picnics too! Packed full of omega 3 fatty acids, mackerel is a great food to include regularly in the diet. Omega 3 fatty acids help the body produce its own anti-inflammatory response. Great for helping to keep heart and circulation system healthy as well as maintaining cell membrane function.   Serves about 4   230g packet smoked mackerel fillets 2-3tbsp live probiotic natural yogurt about 1tsp creamed horseradish juice of 1 lemon, about 2tbsp salt and black pepper Remove the skin from the mackerel and place in a food processor with the remaining ingredients and plenty of seasoning. If you love horseradish, I’d add an extra 1/2tsp! Using …

Seafood Bowl

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  I’ve always been a big fan of seafood casseroles and if a bouillabaisse is on the menu, I find it hard to ignore! This is a beautifully simple version, enhanced by some fresh herbs and a hint of paprika. Deliciously light, its a perfect recipe for all year round. Plus, its all cooked in one pan, so couldn’t be easier!! This is another great recipe for boosting your immune system. To make a perfectly balanced meal, serve with a steamed green vegetable, broccoli is perfect. I’ve included the health benefits of each ingredient at the bottom of the recipe. Serves 4   1 red chilli 2tbsp olive oil 1 small red onion, finely chopped 2 garlic cloves, crushed 1 red pepper 350g sweet potato 400g tin tomato polpa (see tip below) 3tbsp chopped fresh oregano 1tsp paprika salt and pepper 350g salmon fillet 175g fresh squid 175g large raw peeled prawns juice of ½ lemon 2tbsp chopped fresh parsley steamed broccoli to accompany   Deseed and finely chop the chilli, heat the oil in a …

Mackerel with Thyme Roasted Roots & Horseradish Dressing

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Mackerel has a wonderful flavour, perfect with the punchy flavours of the roasted roots and horseradish. A fish in plentiful supply, that is so good for us, so tasty, but sadly under used. Ask your fishmonger to fillet and pin bone the mackerel for you, this is then such an easy recipe to cook and a big fat tick in the box for increasing fish intake in the diet! This is the third and final recipe developed for the Diabetes, Obesity and Metabolic Syndrome module of my Diploma in Culinary Medicine. I’ve included the nutritional information at the bottom of the recipe if you’re interested to read why I selected and used certain ingredients.   Serves 2 1 large parsnip 1 sweet potato 2 large carrots olive oil 2tbsp fresh thyme, finely chopped salt and freshly ground black pepper 1tbsp natural Greek yogurt 1tsp grated hot horseradish 1tbsp fresh lemon juice 1 garlic clove, crushed 4 mackerel fillets chopped fresh chives to garnish, optional steamed green vegetables to accompany   Preheat the oven to 220ºC. Scrub the …

Mini Smoked Salmon & Courgette Frittata

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This is the first of the recipes I developed as part of my Diploma in Culinary Medicine. I’ve just completed the first module relating to Diabetes, Obesity & Metabolic Syndrome and this is the breakfast recipe that formed part of a days menu. At the end of the recipe I’ve included the write up I had to submit with the recipe, so if you’re interested you can see why I’ve used certain ingredients and the benefit they offer! This has been read by Dale Pinnock, The Medicinal Chef, who has written the course and assesses our work! You can serve one or two of these tasty little frittata for a perfect breakfast or wrap in greaseproof paper and take with you! They are so quick to put together, you could pop them in the oven whilst you get ready in the morning! They also make a perfect lunch with salad at home or on the go, or make really small ones and serve as canapés! Makes 6 coconut oil or olive oil 1 courgette about 200g …

Roasted Cod Tray Bake

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I’ve decided, as a family, we just don’t eat enough fish and I think we’re probably not alone there! It was easy growing up by the sea, to be able to enjoy an abundance of really fresh seafood, but sadly, fish doesn’t make such a regular feature anymore, yet I love it. I often make smoked mackerel pate and we have salmon quite frequently, occasional fish barbecues in the summer, but I know I could include more. Its finding a good reliable supply that makes all the difference. My plan is to try and include a greater variety of fish and seafood in our regular meals and shop around to find the freshest I can. Fish can be quite expensive, but by stretching it out with lots of other ingredients you can get all the delicious flavours and a substantial meal too. This Sunday I put our normal Sunday Roast to one side and served cod instead. There was a surprised, and I have to admit, slightly disappointed look on at least one of the faces …

Speedy Salmon Parcels

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These salmon parcels make a great family meal. Cooking in a parcel allows the fish and vegetables to gently steam, locking in all the delicious flavours and nutrients. The fish cooks to the point where it will just begin to fall away in lovely big flakes minimising the risk of overcooking. Seasoned with ginger, lemon and tamari, these were a hit with the family. Some went for the chilli, others decided not to eat it but I’d suggest cooking them in the parcel as it adds a little extra flavour. These would also make a perfect quick lunch. I’ve given enough ingredients to make 4 parcels but the recipe is very easy to adjust to make as many parcels as you like. about 200g carrots about 200g courgette Four 150g pieces salmon fillet, skinned sushi pickled ginger 1 red chilli 4tsp lemon juice 2tsp tamari salt and pepper Preheat the oven to 190ºC. Tear four large sheets of foil, each about 35cm square. Peel the carrots, cut the ends off the courgettes and spiralize into noodles. …