FISH AND BROCCOLI BAKE
500g firm white fish fillets, cubed
oil for frying
400g can of coconut milk
250g broccoli florets, blanched
500ml cooked basmati rice
1 bunch of spring onions, chopped
125ml chopped coriander
salt and pepper
125ml fresh white breadcrumbs
grated rind of 1 lime or lemon
Coat the fish in the seasoned flour and fry briefly in oil until just golden. Remove and set aside.
In an ovenproof casserole combine the coconut milk, broccoli, rice, spring onions, coriander and seasoning. Place the fish pieces on top. Combine the breadcrumbs and rind and sprinkle over the fish. Bake at 180°C for 20-30 minutes.
BAKED FISH WITH LENTILS AND BEANS
400g can of lentils, drained and rinsed
125g asparagus spears, blanched
150g fine green beans, topped and tailed, and blanched
60ml white wine
15ml lemon juice
30ml olive oil
4 fillets of white fish
flour for dusting
olive oil for frying
2-3 tomatoes, sliced
extra olive oil
50g black olives, pitted
60ml caper berries
Put the lentils into the bottom of an ovenproof baking dish. Top with the asparagus and beans.
Combine the white wine, lemon juice and olive oil with salt and pepper and mix well. Pour over the beans and asparagus.
Dust the fish fillets with a little flour and fry in a little olive oil until lightly browned. Place the fish on top of the asparagus and beans.
Put slices of tomato on top of the fish. Season and drizzle with olive oil.
Add the olives and capers to the dish and bake at 180°C for 15-20 minutes until the fish is cooked.
Remove and serve.
15ml chopped garlic
15ml ground cumin
rind and juice of 1 lemon
600g firm white fish portions
1 onion, sliced
1 green pepper, diced
5ml chopped garlic
5ml ground cumin
5ml ground coriander
400g can of chopped tomatoes
375ml fish stock
250g baby potatoes
100g stuffed olives
Combine all the ingredients for the marinade and mix well. Coat the fish portions in the marinade and set aside for about an hour.
SAUCE: Heat the oil and gently fry the onion, green pepper and garlic until soft. Add the cumin and coriander and fry for a few seconds.
Add the tomatoes, stock and potatoes and simmer until the potatoes are soft.
Add the fish portions with their marinade to the sauce with the stuffed olives and simmer very gently until the fish is cooked. This will take about 10 minutes.
Serve with rice or couscous.
PESTO CRUSTED FISH
375ml basil leaves
50g pine nuts
60g Parmesan cheese, grated
60-80ml olive oil
2 portions of angelfish
15ml olive oil
PESTO: Put the basil leaves, pine nuts, Parmesan cheese, garlic and lemon juice in a food processor and process for a few seconds. With the machine running, add in the olive oil to form a paste. Season to taste.
Dust the fish with flour. Heat the oil and butter in a frying pan and fry the fish until it is light golden brown on both sides and cooked through.
Drain on paper towel. Season and serve topped with the basil pesto.
HARISSA FISH PARCELS WITH BUTTER BEANS
4 firm white fish fillets
15ml lime or lemon juice
20ml harissa paste
1 red pepper, diced
½ bunch of spring onions, chopped
1 can of butter beans, drained and rinsed
45ml chopped coriander
45ml desiccated coconut
Place each fish fillet on a piece of foil. Sprinkle with lime juice and spread with harissa paste.
Combine the red pepper, spring onion, butter beans, coriander, seasoning and olive oil and mix well. Divide this among the fish fillets. Sprinkle each with a little coconut.
Seal the fish in the foil and bake at 180°C for 15-20 minutes until the fish is cooked.
Remove and serve each person a foil parcel.
HADDOCK FISH PIE WITH HERB POTATO TOPPING
500g frozen haddock
1 onion, chopped
2 stalks of celery, diced
1 large carrot, peeled and diced
60ml chopped parsley
4 large floury potatoes, peeled and chopped
A little milk
45ml chopped dill
45ml chopped parsley
Put the milk and water in a frying pan. Add the fish and poach gently until cooked. Remove and flake, then set aside.
Heat the butter in a saucepan and fry the onion, celery, carrot and garlic until soft. Stir in the flour and cook for a minute. Gradually stir in the milk and cook until thickened.
Add the flaked fish. Stir in the cream, seasoning and parsley.
Spoon the mixture into one large or 4 individual ovenproof serving dishes. Top with the potato mixture and bake at 180°C for 15-20 minutes until the topping is slightly golden.
POTATO: Boil the potatoes in water until soft. Drain and mash well. Add in the butter, a little milk, seasoning and herbs. Spoon on to fish mixture. - The Star