Tasty Topped Fish

Ingredients
4x salmon or white fish portions

Topping
8 tablespoons of breadcrumbs
1 small onion  - finely chopped
Herbs of choice
4 dessertspoons of olive oil
Salt and freshly milled black pepper

Method

       Season fish with salt and pepper

       Mix ingredients for topping and spoon on to the fish.

       Bake in a preheated oven at 200 ºC / 400 ºF/Gas mark 6 for 15 minutes or until fish is cooked through and the topping is golden brown.

or

       Grill fish under a medium heat for 5-6 minutes.

       Turn, spoon topping on to fish, continue to grill for a further 5-6 mins, or until fish is cooked through and the topping is golden brown.

To Serve
Serve with salad or oven roasted vegetables.

Fish in a Parcel

Ingredients
4x white fish portions - boned
1 courgette
1 handful of cherry tomatoes
1 green pepper – all roughly chopped
2 cloves of garlic
Basil leaves (optional) torn
Salt and freshly milled black pepper

Method

       Place fish on chopped vegetables, in centre of the foil

       Season fish

       Make the foil bag by folding the foil in half to cover the fish and vegetables

       Fold the foil on each side twice on each side of the parcel. Finally fold the remaining open end

       Place in a preheated oven at 200 ºC/400 ºF Gas Mark 6 for 15-18 minutes

       Slit bag and slide the fish and vegetables on to a plate

To Serve
Serve with baked potato, wedges or salad.

You can use any vegetables-spinach, leeks, aubergine, red onion, celery etc along with whatever herbs are available. For summer seafood just pop the fish parcel on the B-B-Q and cook for the same amount of time.

Salmon Burger

500g salmon – skinned, boned and finely chopped
2 tablespoons crushed mustard seeds
2 finely chopped onions
2 tablespoons seasoned flour
1 tablespoon olive oil
Little salt and black pepper

Method

       Place chopped salmon in a bowl, add mustard, onion and a little salt and pepper. Mix to combine.

       Divide mixture into four, shape into patties and dust with seasoned flour. Chill for 30 minutes if time allows.

       Heat oil in pan, add burgers and cook for 3-4 minutes each side until golden.

Baked Stuffed Fish

Fish is a really nutirious food. It's packed full of protein and good fats. Served with potatoes and veg, this is a tasty way to include fish in your diet

Serves 4

Ingredients

• 8 small fillets of fish (You can use white fish, such as cod, place or whiting to make this dish).
• 2 ozs brown breadcrumbs (2 slices of brown bread)
• 1 onion finely chopped
• Pinch of salt if (desired)
• Black Pepper
• 1 tablespoon finely chopped parsley (or 1 tablespoon dried parsley) or 1/4 teaspoon other herbs from green list
• 1 teaspoon of oil
• A little lemon juice (or grated rind)

Method

1. Pre-heat the oven to 180°C / 350°F / Gas Mark 4.
2. Clean and prepare fish. Dry in kitchen paper.
3. Mix breadcrumbs, chopped onion, parsley/mixed herbs, salt and pepper, in a small bowl.
4. Heat oil and stir into crumb mixture. Finally add a little lemon rind or juice.
5. Lay 4 fillets on a greased dish, skin side down and spoon stuffing carefully onto each fillet. Flatten well down and cover with the other four fillets. Cover with foil.
6. Bake for 20-30 minutes, depending on size and thickness of fish.
7. Lift fish carefully on to a warmed serving dish and surround with cooked peas, lemon wedges and parsley.

This recipe was taken, with kind permission, from 101+ Square Meals

 If you want to boost your intake of heart healthy good fats, try oily fish such as salmon or mackerel. Remember, try to eat two portions of fish each week - one of which should be oily