Harissa baked fish with butterbeans. Picture: Chris Collingridge 600


Serves 4

500g firm white fish fillets, cubed

seasoned flour

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.


Serves 4

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

salt and pepper

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.


Serves 4


30ml olive oil

15ml chopped garlic

15ml ground cumin

5ml paprika

125ml chopped coriander

5ml salt

rind and juice of 1 lemon

600g firm white fish portions


30ml olive oil

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

salt and pepper

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.


Serves 2


375ml basil leaves

50g pine nuts

60g Parmesan cheese, grated

5ml chopped garlic

15ml lemon juice

60-80ml olive oil

salt and pepper

2 portions of angelfish

flour for dusting

15ml olive oil

30g butter

salt and pepper

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.


Makes 4

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

salt and pepper

15ml olive oil

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.


Serves 4

250ml milk

250ml water

500g frozen haddock

50g butter

1 onion, chopped

2 stalks of celery, diced

1 large carrot, peeled and diced

5ml chopped garlic

50ml flour

375ml milk

125ml cream

salt and pepper

60ml chopped parsley

Potato topping

4 large floury potatoes, peeled and chopped

45g butter

A little milk

salt and pepper

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