Six recipes to try this National Seafood Week

Six recipes to try this National Seafood Week


Posted 5th Oct 2018 by Peter Byrne

Did you know today marks the start of National Seafood Week (5th Oct - 12th Oct)?

It's the perfect time to start thinking about some new dishes to try - and we have just the recipes for you here!

Ginger & Spring Onion Haddock, Miso Quinoa

Serves: 2 

You will need

2 x 150g haddock fillet (fish)
1/2 red chilli
1 lime
1 pak choi
1 yellow pepper
4cm fresh ginger
4 spring onions
1 tbsp sweet white miso
paste (soya)
2 tsp tamari (soya)
80g quinoa

Directions

1. Boil a kettle. Rinse the quinoa and add to a saucepan with 300ml boiling water. Simmer for 15 mins.

2. Meanwhile, cut the root end off the pak choi to separate the leaves and thinly slice the yellow pepper. Peel and thinly slice the ginger into thin matchsticks, finely slice the spring onions and the half red chilli lengthways (remove the seeds from the chilli for less heat).

3. Season the haddock with sea salt and black pepper. In a frying pan, heat 1 tbsp oil on a medium heat and place the haddock in the pan. Fry for 4-5 mins each side or until cooked through.

4. Meanwhile, in a separate frying pan heat 1/2 tbsp oil on a medium heat. Add the pak choi and yellow pepper to the pan for 5 mins until softened. Remove from the pan and keep warm.

5. Then in the same frying pan heat 1/2 tbsp oil on a mediumhigh heat and add the ginger, chilli, spring onion and the tamari. Cook for 3 mins until golden brown.

6. Drain the quinoa, season and stir in the miso paste and the juice from the lime.

7. To serve, place the miso and lime quinoa on two warm plates, top with the haddock and spoon over the spring onion, chilli and ginger. Serve alongside the pak choi and yellow pepper.

Recipe courtesy of Mindful Chef

Honey Roast Salmon

You will need

2 tablespoons clear honey
Juice of 2 lemons
1 teaspoon chilli flakes
Calorie controlled cooking spray 4 x 130g skinless salmon fillets
150g sugar snap peas, chopped
1 garlic clove
Handful fresh mint leaves
2 tablespoons extra virgin olive oil 
2 x 400g tins haricot beans, drained and rinsed 
40g rocket

Directions

1. Preheat the oven to 200°C, fan 180°C, gas mark 6. In a small bowl, combine the honey with half the lemon juice and the chilli flakes. Mist a non-stick baking sheet with cooking spray and put the salmon fillets on the sheet. Brush the honey mixture over the fish and bake for 15 minutes, basting halfway through with the juices.

2. Meanwhile, blanch the sugar snap peas for 1 minute in a pan of boiling water, then drain and refresh in cold water. Put half in a food processor with the garlic, mint, remaining lemon juice, olive oil and 1 tablespoon water. Blitz until you have a chunky dressing.

3. In a large serving bowl, toss together the haricot beans, rocket, remaining sugar snap peas and the dressing. Serve with the salmon.

Recipe courtesy of Weight Watchers

Salmon Fishcakes with Plum Tomatoes, Peppers & Basil

Serves: 2 

You will need

1tbsp Olivio oil, plus extra for frying
4 spring onions, finely sliced
218g can salmon, drained
400g cold mashed potato
2tbsp chopped fresh parsley
1tsp dried mixed Italian herbs
Salt and freshly ground black pepper
3tbsp plain flour
1 egg, beaten with 1tbsp water
80g Panko or dried breadcrumbs

For the salad:

2tbsp Olivio oil
1tbsp lemon juice
1tsp Dijon or wholegrain mustard
8 baby plum or cherry tomatoes, halved
1 small red onion, finely diced
1 yellow or red pepper, deseeded and chopped
3-4 basil leaves, chopped
Basil leaves and lemon wedges, to garnish

Directions

1. Heat the Olivio oil in a frying pan and cook the spring onions for 2-3 minutes until soft. Remove from the heat.

2. Flake the salmon, removing any skin and bones, if wished. Combine with the mashed potato, spring onions, parsley and dried herbs. Season with salt and black pepper. Shape into four fish cakes, then dust with flour and dip into the beaten egg. Coat with the breadcrumbs.

3. Heat 3-4tbsp Olivio oil in a non-stick frying pan and gently cook the fish cakes for 10-12 minutes, turning once.

4. Meanwhile, make the salad. Mix together the Olivio oil, lemon juice and mustard with a little salt and pepper. Add the tomatoes, onion, pepper and chopped basil. Serve the fish cakes with the salad, garnished with basil and lemon wedges.

Cook’s tip: You can freeze the uncooked fish cakes for up to 3 months.

Recipe courtesy of Olivio

Roast Sea Bass with Baby Courgettes

You will need

2 x fresh sea bass, filleted
10 x baby courgettes, cut in half lengthways
2 or 3 bunches of cherry tomatoes on the vine
Handful of Napolina Black Olives
2 x tbsp pine nuts
2 x cloves of garlic, sliced
Napolina Light in Colour Olive Oil½ lemon
1 x tspn thyme leaves
1 x tspn caster sugar
Salt and pepper

Directions

1. Pre heat the oven to 190°c/gas 5.

2. Place the courgettes, garlic & thyme onto a roasting tray, add a drizzle of light in colour olive oil and then (with your hands) work the olive oil into the courgettes and spread into an even layer across the tray.

3. Add the cherry tomatoes, give those a little drizzle of olive oil, then season with a little salt and pepper and finally sprinkle over the caster sugar. Roast in the oven for 15 minutes.

4. During this time, wash the sea bass fillets and pat dry on some kitchen roll. Rub a little olive oil onto the fish and season with salt and pepper.

5. Once the courgettes are cooked, take the tray out of the oven and lay the sea bass over the vegetables - skin side down - with a slice of lemon and a scattering of olives and pine nuts. Place the tray back into the oven for 5-6 minutes and then serve.

Recipe courtesy of Napolina

Baked Salmon with Asparagus and Roasted Sweet Potatoes

Serves: 6 

You will need

For the salmon

1 tsp pink Himalayan salt or sea salt
12 green asparagus spears, bottoms trimmed
800g (1lb 12oz) skinned salmon fillet, cut into 18 x 1cm (½ inch) slices
olive oil, to drizzle

For the sweet potatoes

6 small sweet potatoes, white or pink fleshed
100ml (31/2fl oz/scant ½ cup) olive oil
1 tsp dried thyme
½ tsp sea salt

For the green sauce

4 large tbsp mayonnaise
1 tbsp finely chopped dill
1 tbsp finely chopped parsley
1 tbsp finely chopped tarragon
1 tbsp finely chopped chervil
1 tbsp finely chopped chives
1 large clove of garlic, crushed
1 tbsp lemon juice
1 tbsp tarragon vinegar (you can make your own by infusing fresh tarragon in vinegar)
½ tsp Dijon mustard
2 tbsp crème fraîche
½ tsp salt

To garnish

Fresh herbs such as dill and parsley

Directions

1. Mix all the ingredients for the green sauce together and set aside in the fridge. This is best made a few hours before serving.

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

3. Peel the sweet potatoes, cut off wedge-size ends, then cut the rest of the sweet potato into wedges and place in a large mixing bowl. Drizzle over the oil, and sprinkle over the thyme and salt, then massage the potatoes so they are well coated. Place on a large baking tray (sheet) and bake in the oven for 50 minutes.

4. While the potatoes are cooking, bring a saucepan of water to the boil, add the salt and asparagus, cook for 2 minutes and then drain.

5. Lay 3 slices of salmon next to each other, then put 2 blanched asparagus in the middle across the slices of salmon and wrap the salmon up around the asparagus in a roll (tie with cooking string if it won’t stay in a roll). Repeat with the rest of the salmon and asparagus, put in an ovenproof baking dish, drizzle with oil and bake in the oven for 20 minutes.

6. Serve the fish, potatoes and green sauce together, garnished with fresh herbs of your choice.

Recipe from Cook Yourself Happy by Caroline Fleming, published by Jacqui Small. 

Red Pesto Fish Skewers, Cucumber & Olives

Serves: 2 

You will need

2 x 150g ling fillet (fish)
120g cherry tomatoes
30g Belazu naturally-ripened
pitted black olives
1 yellow pepper
½ cucumber
1 lemon
2 tbsp red pesto (nuts / soya)
4 skewers
80g brown rice
Large handful of flat-leaf parsley

Directions

1. Boil a kettle.

2. Rinse the brown rice and place in a saucepan with 400ml boiling water and a pinch of sea salt. Simmer for 20-25 mins until cooked, then drain.

3. Cut the yellow pepper into bite-sized pieces. Cut the ling into bite-sized pieces. Thread the ling onto the skewers alternately with the yellow pepper. Place the red pesto in a bowl with 1 tbsp olive oil and a pinch of sea salt. Spread the pesto over the fish skewers and set aside while you make the salad.

4. To make the cucumber and olive salad; slice the ends off the half cucumber and dice into 1cm cubes, quarter the cherry tomatoes and halve the black olives. Roughly chop the parsley leaves. Place the cucumber, tomatoes, olives and parsley in a bowl with 1 tbsp olive oil and half of the juice from the lemon.

5. Preheat a frying pan or griddle pan on a medium heat and cook the skewers for 8-12 mins, turning occasionally, until the fish is cooked through and the peppers have slightly softened.

6. Place 2 fish skewers on two warm plates and serve alongside the cucumber and olive salad and the brown rice. Drizzle over the remaining lemon juice.

Recipe courtesy of Mindful Chef





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