Fish

I have fish a couple of times a week as I love it. It’s also high in omega 3 oils, which is a healthy fat. Fish also has vitamins B, A and D if it’s an oily fish like Salmon. You do have to be careful not to eat too much due to the Mercury but that’s like everything! Part of a healthy balanced diet is great.

Oven baked salmon with rice

Quick and easy, oven baked rice dish with salmon, in a creamy white wine sauce. Mid week meal, cooked in one pot. I used the casserole dish so I could put straight into the oven. One Serve

Oven baked salmon and rice
  • Half cup basmati rice
  • Half cup peas
  • Half onion
  • Cup white wine
  • Dessert spoon GF flour
  • Dessert spoon vegan stock
  • 150ml milk (approx)
  • Portion salmon
  • Herbs like parsley, dill, chives

1. Fry off chopped onion, then add wine, cook for approximately 5 minutes.

2. Add dried stock. Add flour and stir in.

3. Slowly add milk, stirring occasionally, until the sauce gets thicker, as thick as a normal white sauce.

4. Add peas and uncooked rice and stir through.

Add salmon on top and cook in oven for approximately 20-25 minutes. Stir rice half way through cooking. May end up being a little sticky, but it tasted great.

White Fish Stir Fry

Simple stir fry, a great way to add more vegetables to your diet and it’s quick and easy to make. I always aim to include a lot more vegetables and protein and less of the carbohydrates.

  • 1 Portion Fish per person, white like basa or cod is best for this
  • 1 Spring onion
  • Tsp Ginger
  • 2 cloves Garlic
  • Tsp Chilli
  • 1 tbsp Fish sauce
  • 2 tbsp Oyster sauce
  • Tbsp Soy (leave out if intolerant)
  • Serving of Rice noodles
  • Any Vegetables, I have used: broccoli, green beans, baby corn, capsicum, mushrooms, a few of each per portion

1) Mix tablespoon of each: fish sauce and soy together, add 2 tbsps oyster in a bowl, add extra chilli if you like it spicy

2) Chop and fry spring onion, garlic, chilli and ginger, in a little oil

3) Chop and add remaining vegetables and fry, do not overcook as you still want some crunch, add the fish, which will only take a few minutes to cook

4) Add rice noodles into pan of boiling water for about 3 minutes

5) Once cooked, add rice noodles and sauce to vegetables , toss and serve with sesame seeds, dry onions or unsalted peanuts (optional)

Cod with Hasslebacks

Tasty fish dish, simple and pretty quick to make. This serves one, so increase for number of people serving.

  • 1 Cod fillet
  • 2 cloves Garlic
  • 1/2 tin tomatoes
  • Splash Worcestershire sauce
  • Handful Asparagus (5)
  • 6 Baby potatoes
  • Fresh basil (few leaves)

1) Put slits into baby potatoes, dress with a little oil and cook in oven 180c for about 35 minutes

2) In a separate dish take 1/2 tin tomatoes, add chopped garlic, few dashes Worcestershire sauce, fresh basil, seasoning and add a little bit water (1/2 tin) and put in oven to cook

3) After 15 minutes add the fish fillet to the tomatoes and cook for another 20 minutes

4) Near the end of cooking time, boil asparagus for a couple of minutes and serve

Fish cakes

There are numerous ways to make fish cakes, with this recipe I packed in the fish as I really like to taste the flavour of the fish, rather than just being a potato cake with a little fish.

Salmon Fishcakes
  • Tsp Ginger
  • 1 clove Garlic
  • 1 Spring onion
  • Raw Salmon portion
  • 1 Cooked potato (medium)
  • Handful Coriander
  • GF Flour to dust

1) Chop up garlic, ginger, spring onion and coriander and add to a bowl. Mash the potato and add to the mix and season. Break up the salmon in large chunks

2) Take a small handful of the mixture and form into a fish cake. Do the same with remainder and dust with flour or you can dip into a whisked egg, then flour or breadcrumbs.

3) Fry in a little oil, a few minutes on each side. Serve. I made 3 from one piece of salmon and one large potato.

Cod with Pesto Spaghetti

Really lovely dish, using up the green vegetables and the pesto I had left in the fridge. Worked really well, with some added chilli. I steamed the fish in a sieve over the vegetables, so it literally took a few minutes to cook. Great for a mid week meal. 1 serve

  • Tsp chilli
  • Tsp capers
  • 2 dessert spoons basil pesto
  • Portion cod
  • 3 florets of broccoli
  • 6 mange tout
  • Portion GF spaghetti (about 75g)

1. Add spaghetti to boiling water and start to cook (approximately 10 minutes)

2. Add broccoli and mange tout to water for the last 5 minutes and add the fish in a sieve over the top.

3. Once cooked, strain off water and add the chilli, pesto and capers to the pan, to heat up. Add the cod, pasta and vegetables to the sauce and toss through. Add pepper and fresh basil and serve.

Tuna Rice with green beans

So this was one of those nights that I did not have much time, I had too much to do, but really needed to eat! So I whipped up this really quick meal and it was actually quite good. Just a zingy lemon, honey yoghurt tossed through at the end, with some fresh lemon basil.

Tuna rice with green beans
  • 1/2 cup basmati wild rice
  • 8 green beans
  • 1/2 tin tuns
  • 8 button mushrooms
  • 2 cloves garlic
  • Tablespoon yoghurt
  • Tsp honey
  • 1/4 lemon juice
  • Lemon basil, thyme

1. Cook rice to packet instructions, in a saucepan of water, about 10 minutes. After 5 minutes, add the beans. Make sure you remove the ends of the beans before cooking.

2. Whilst the rice is cooking, finely chop a garlic, add to a bowl, add honey, yoghurt and lemon juice. If too tart add a little more honey.

3. Drain rice. Add chopped mushrooms to a saucepan and fry off with a little oil and the rest of the chopped garlic and the thyme.

4. Toss the mushrooms, beans and sauce through the rice and season. Add fresh lemon basil.