Archive for the ‘Fish’ Category

Salmon, Broad Bean and Tarragon Quiche

What you need:

For the pastry:

125g plain flour

a pinch of salt

25g cold butter, diced

25g lard

2 tbsp milk

Or use 1 × 250g block of ready-made shortcrust pastry

For the filling:

75ml milk

75ml double cream

2 medium free-range eggs

1 tbsp fresh tarragon, chopped

salt and pepper

50g cheddar cheese, grated

100g poached salmon, flaked

60g  cooked and shelled  broad beans or Soya beans.

What you do:

Preheat the oven to 190 C / 375 F / Gas mark 5

To make the pastry, sieve the flour and salt into a bowl, add the fats and rub the mixture through your finger tips until you get a sandy, breadcrumb-like texture. Add the milk a little at a time and bring the ingredients together into a dough. Cover and allow to rest in the fridge for 30–45 minutes.

Lightly flour the work surface and roll out the pastry to make a circle a little larger than the top of your flan tin and approximately 0.5 cm thick.

Line the tin with the pastry, taking care not to make any holes in it or the filling will leak. Cover and rest for a further 30 minutes in the fridge.

Line the pastry case with baking paper, add baking beans and bake blind for 15 minutes. Remove from the oven and take out the baking paper and beans.

Reduce the oven temperature to 150 C /300 F / gas mark 2

Beat together the milk, cream, eggs,herbs and seasoning. Scatter half of the grated cheese in the blind-baked pastry case, top with the flaked salmon and beans, and then pour over the milk-and-egg mix. If required, give the filling a gentle stir to ensure it is evenly dispersed, but again be careful not to damage the pastry case. Sprinkle over the remaining cheese. Place into the oven and bake for 20–25 minutes until set and lightly golden.

Eat either hot or cold.



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Lemon & asparagus pilaf with garlic prawns

What you need:

300 ml   Chicken Stock

250ml (1 cup) boiling water

1 tsp finely grated lemon rind

1 tbsp fresh lemon juice

What you do:

Heat a large saucepan over medium heat. Spray with olive oil spray to lightly grease. Add the onion and cook, stirring, for 5 minutes or until soft. Add one-third of the garlic and cook, stirring, for 1 minute or until aromatic.

Add the rice to the pan and stir to coat. Add the wine and simmer until almost evaporated. Add the stock and water, and bring to the boil. Reduce heat to low. Cook, covered, for 10 minutes or until the liquid is absorbed. Stir in the asparagus. Set aside, covered, for 5 minutes to stand.

Meanwhile, heat a large frying pan over high heat. Spray with olive oil spray. Add the prawns and cook, stirring occasionally, for 2-3 minutes or until prawns curl and change colour. Add the remaining garlic and cook, stirring, for 1 minute or until aromatic.

Add the parsley, lemon rind and lemon juice to the rice mixture. Use a fork to separate the grains.

Divide the rice mixture among serving bowls. Top with the prawns. Serve with lemon wedges.

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What you need:

500g (1lb) new potatoes, halved

1 tbsp olive oil

1 x 400g tinned artichoke hearts in water, drained and halved

1 lemon, 1/2 juiced, 1/2 sliced

4 tbsp pesto

4 salmon fillets

handful fresh basil leaves

What you do:

Preheat the oven to  200 C  /  400 F / gas mark 6

Arrange the potatoes in a baking dish and drizzle over the oil; toss to coat. Roast for 15 minutes.

Add the drained artichokes to the potatoes with the lemon slices, then drizzle over 3 tbsp of the pesto. Arrange the salmon fillets over the veg and divide the remaining pesto between each fillet. Season well.

Return to the oven for a further 10-15 minutes, or until the potatoes are golden and the salmon is cooked through. Remove from the oven and scatter over the basil leaves as well as the lemon juice before serving.

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fish meuniere


What you need:

1 cup plain flour
1 tsp kosher salt
1/2 tsp freshly ground pepper
1 tsp paprika
2 lbs fresh sole fillets
Olive oil
6 tbsp butter, cut into small pieces
1/4 cup white wine
Juice of 1 lemon
2 tbsp chopped fresh parsley
Lemon wedges

What you do:

Mix the flour, salt, pepper and paprika together. Lightly dredge the sole in the flour, shake off any excess.

Heat a large sauté pan over medium-high heat; add a little olive oil to the pan. In batches, carefully place the fish in the pan and cook a few minutes per side. Remove the fish from the pan and place on an oven-proof platter. Keep the fish warm in a very low oven while you cook the remaining fillets.

Make the Meunière Sauce:

Reduce the heat to medium and melt the butter in the skillet. As soon as the butter starts to bubble, whisk in the white wine and lemon juice. Cook for about 1 minute, swirling the pan once or twice.

Remove the fish from the oven.

Pour the sauce over the sole, sprinkle with parsley and serve immediately with lemon wedges.


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Slow-Cooker Cioppino


What you need:

2 large onions, chopped (2 cups)

2 medium stalks celery, finely chopped (about 1 cup)
5 cloves garlic, finely chopped (about 2 1/2 teaspoons)
1 tin (28 oz) diced tomatoes, un-drained
1 bottle (8 oz) clam juice
1 tin (6 oz) tomato paste
1/2 cup dry white wine or water
1 tbsp red wine vinegar
1 tbsp olive or vegetable oil
2 1/2 tsp Italian seasoning
1/4 tsp sugar
1/4 tsp  crushed red pepper flakes
1 dried bay leaf
1 lb firm-textured white fish, cut into 1-inch pieces
3/4 lb uncooked medium shrimp, peeled, de veined
1 tin (6 1/2 oz) chopped clams with juice, un drained
1 tin (6 oz) crab meat, drained
1/4 cup chopped fresh parsley

What you do:

In 5- to 6-quart slow cooker, mix all ingredients except fish, shrimp, clams, crab meat and parsley.

Cover; cook on High heat setting 3 to 4 hours.

Stir in fish, shrimp, clams and crabmeat. Reduce heat setting to Low. Cover; cook 30 to 45 minutes longer or until fish flakes easily with fork. Remove bay leaf. Stir in parsley.

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Spicy Style Salmon & Noodle Soup


What you need:

1 red chilli, roughly chopped

2 garlic cloves, roughly chopped

25g root ginger, peeled and roughly chopped

15ml ground coriander

60ml (4tbsp) sesame oil

250g skinned salmon fillets

Juice of 1 lemon

1 stick lemongrass

400 ml  Coconut Milk

2.8 ltr water

100g  Asian Fond

350g mangetout, sliced

250g carrot, cut into matchsticks

250g red pepper, cut into matchsticks

150 g fine rice noodles, broken into short pieces

What you do:

Place the first 5 ingredients into a blender and process to a coarse paste.

Slice the salmon into 1cm pieces and marinate in the lemon juice for 2-3 minutes. Drain and set aside.

Meanwhile fry the paste in a large pan for 1 minute with the lemongrass stick. Stir in the coconut milk, water and fond. Bring to the boil and simmer for 10-15 minutes, stirring occasionally.

Remove the lemongrass. Stir in the salmon, mangetout, carrot, red pepper and noodles and simmer for 3-4 minutes before serving garnished with chopped peanuts

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What you need:

300 g (10 oz) white crab meat

1 shallot, finely chopped

small handful coriander leaves, finely chopped

1 red chilli, deseeded and finely chopped

2 limes, 1 zested and one cut into wedges

100 g (3 1/2 oz) white gluten-free bread (crusts removed)

4 1/2 tbsp mayonnaise, plus extra to serve

pinch of sea salt

pinch of black pepper

1 egg, beaten

sunflower oil, to fry

What you do:

Place the bread into a food processor and blend until it has just become bread crumbs. In a bowl combine the crab meat with the shallot, coriander, chilli, lime zest, a squeeze of lime juice, 50g (2oz) of the breadcrumbs and the mayonnaise. Season with sea salt and black pepper and mix everything together until well combined. Divide the mixture into 12 equal portions and form into slightly flattened balls. Refrigerate for 30 minutes.

Place the beaten egg in one bowl and the remaining breadcrumbs in another. Dip the chilled crab cakes in the beaten egg yolk and then roll in the breadcrumbs until evenly covered. Set aside.

Pour 2.5cm (1in) sunflower oil into a medium pan. Place over a medium heat until a piece of bread dropped into the oil browns in about 40 seconds. Carefully place the crab cakes in the oil and fry for 3 minutes on each side until crisp and golden. Remove with a slotted spoon and drain on kitchen paper.

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What you need:

For the topping

3 tbsp olive oil

4 large or 8 medium onions, peeled and thinly sliced

6 sardines in olive oil (1½ x 120g (4oz) tins)

juice 1 small lemon

sea salt

freshly ground black pepper

For the base

225 g (8oz) Doves Farm gluten and wheat-free plain white-bread flour

pinch salt

1 tsp caster sugar

1 tsp quick yeast

160 ml (5floz) warm milk

½ tsp vinegar

1 egg

3 tbsp sunflower oil

Preheat the oven to 190 C / 375 F / gas mark 5

Heat the oil in a wide pan and add the onions. Cook gently for 5 minutes uncovered then cover the pan and sweat for 25-30 minutes or until the onions are quite soft and slightly caramelised.

In a large bowl mix the flour, salt, yeast and sugar in a bowl. Beat in the milk, vinegar and egg and then, gradually, the oil. It should form a sticky dough. Cut the dough into large walnut size pieces and then press each flat with your hands on a baking tray. Spread the onions over the pizza base. Drain the sardines and mash them roughly with a fork, then spread them over the onions. Squeeze over the lemon juice and grate over some salt and lots of black pepper. Cover with the topping then cover lightly with clingfilm and leave in a warm place for an hour to rise.

Bake for 20-35 minutes, or until the pizzas are sizzling.

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Salmon and spinach curry


What you need:

2 tbsp rapeseed oil

1 cinnamon stick

6 whole peppercorns

2 cloves

1 large onion, chopped

½ tsp brown sugar

250g ripe cherry tomatoes, roughly chopped

4cm root ginger, peeled and finely grated

4 garlic cloves, crushed

1 fresh green chilli, finely chopped (optional)

¼ tsp garam masala

1 tsp ground cumin

1½ tsp ground coriander

¼ tsp ground turmeric

½ tsp chilli powder

500 g spinach leaves

400 g skinless  salmon fillets

what you do:

Put the oil into a large, lidded frying pan on a medium heat. When it’s hot, add the cinnamon stick, peppercorns and cloves, and cook for 1-2 minutes, until they start to release their aromas.

Add the onion and brown sugar and cook for 12-15 minutes, until golden and caramelised. Stir in the tomatoes, cover with the lid and leave to cook for 5 minutes or so, until the tomatoes begin to soften.

Add the ginger and garlic (and green chilli if using), and stir in the garam masala, cumin, coriander, turmeric, chilli powder and ½ teaspoon salt. Keep stirring to ensure the spices don’t catch on the bottom of the pan. After around 8 minutes the mixture should start to look quite paste-like. When it does, add the spinach, turn down the heat and pop the lid back on and leave it to wilt.

Cut the salmon into big chunks, about 6cm x 6cm, and add to the pan. Coat the salmon in the tomato and spinach sauce, taking care not to break up the fish. Cover and leave for 5-7 minutes, until the fish is cooked through.

Remove the cinnamon stick and taste to check the seasoning. Serve with chapattis or rice.


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prawn pilaf salad


What you need:

250g (9oz)  prawns, cooked and shelled
250g (9oz) easy-cook brown rice
1 litre (1¾ pints) vegetable stock
2 tbsp mild curry powder
10cm (4in) piece of cucumber, diced
4 tomatoes, chopped
4 spring onions, chopped
50g (1¾ oz) rocket leaves
4 tbsp  reduced-fat Greek-style natural yogurt
finely grated zest of 1 lemon
2 tbsp freshly chopped coriander (optional)

What you do:

Place the rice, stock and curry powder into a large pan and bring to the boil. Cook for 30 minutes until tender, leaving the lid off for the final 5 minutes of cooking time. Virtually all the liquid will have been absorbed. Remove from the heat and spread the rice out in a shallow serving dish to cool.

Once cool, stir in the prawns, cucumber, tomatoes, spring onions and rocket. Season with a little salt and freshly ground black pepper.

For the dip, mix together the yogurt and lemon zest and serve alongside the pilaf. Garnish with fresh coriander, if using.


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