Do you get enough fish in your diet? According to the NHS, most of us should be aiming to get at least two portions of fish into our diet every week, including one portion of oily fish. There is different advice for pregnant or breastfeeding women, babies and children though; you can find out more about this here!
Not only are they packed with nutritious minerals and vitamins, oily fish – like salmon or sardines – also contain omega-3 fatty acids which are great for keeping a healthy heart.
If you're needing some fishy on a little dishy inspiration, then take a look at some of our favourite recipes below.
Total time: 35 minutes
- 12 Young’s Cod Fish Fingers
- 150g Greek yogurt
- 2 tsp chipotle paste
- 320g frozen petits pois
- 1 tbsp extra virgin olive oil
- ½ lemon, zest
- 1 tbsp nonpareille capers, drained and chopped
- small handful mint leaves, shredded
- 8 mini coconut tortillas
1. Preheat the oven to 220˚C, gas mark 7. Bake the fish fingers on a parchment-lined baking sheet for 15 minutes, until golden and cooked through. Mix the yogurt with the chipotle paste; season and set aside.
2. Meanwhile, put the petits pois in a pan of boiling water and, once they rise to the surface, drain in a sieve. Rinse under the cold tap to cool, shake off the excess water, then tip into a mixing bowl and mash lightly using a potato masher or the back of a fork. Stir through the oil, lemon zest, capers and mint; season.
3. Dry-fry each tortilla in a frying pan set over a medium heat, for 30 seconds on each side, wrapping in foil as you go to keep them warm. Spread each tortilla with spoonfuls of chipotle yogurt and pea salsa. Halve the fish fingers and top each tortilla with 3 halves. Serve 2 tacos per person.
Total time: 45 minutes
- 2 Waitrose British Blacktail Free Range Eggs
- 240g pack smoked haddock fillets
- 160g Waitrose Purple Sprouting Broccoli Spears, trimmed
- 1 tbsp vegetable oil
- 1 large leek, trimmed, halved and finely sliced
- 2 tsp hot curry powder
- 100g basmati rice, well rinsed
- 200ml fresh vegetable stock
- ½ lemon, zest and juice
- Handful dill, chopped
1. Cook the eggs in a large pan of simmering water for 8 minutes; drain, cool under cold water and set aside. Rinse out the pan and bring a fresh lot of water to a gentle simmer. Add the fish and simmer for 2 minutes, then add the broccoli and simmer for 2 minutes more. Lift everything out with a slotted spoon; let the broccoli drain on kitchen paper and leave the fish to cool on a plate, then flake.
2. Rinse out the pan again then return to the heat with the oil and sauté the leek for 10 minutes, until soft. Add the curry powder and cook, stirring, for 1 minute, then stir in the rice and stock. Cover and simmer gently for about 12 minutes, or until all the liquid is absorbed.
3. Take off the heat, season and stir in the lemon zest and juice, fish and broccoli. Leave to stand, covered, for 2 minutes while you peel and chop the eggs, then stir in the dill. Divide between plates and top with the eggs.
Total time: 45 minutes
- 500g FAGE Total 5% Fat Natural Greek Recipe Strained Yogurt
- ½ x 180g jar Cooks’ Ingredients Tandoori Paste
- 4 x 120g salmon fillets, skin removed
- 240g basmati and wild rice
- 235g bag ready-washed spinach
- ½ tbsp cumin seeds
- 1 small red onion, finely sliced, to garnish
- 1 lime, squeeze of juice and the rest in wedges
1. Preheat the grill to medium-high (240°C). Mix 150g yogurt and the tandoori paste in a mixing bowl. Add the salmon fi llets, coating them well. Meanwhile, simmer the rice in a pan of boiling water for about 20 minutes until cooked through, then drain.
2. Put the spinach in a colander and carefully pour over just-boiled water from the kettle to wilt. Refresh under cold running water and squeeze out the excess liquid, then roughly chop and pat dry with kitchen towel.
3. For the raita, dry-toast the cumin seeds in a frying pan until aromatic. Add to a bowl with the remaining 350g yogurt, the spinach and a pinch of salt, and stir to combine. In a separate bowl, toss the red onion with a squeeze of lime juice and a pinch of salt.
4. Put the salmon on a foil-lined tray (don’t scrape off the marinade) and grill for 4 minutes on each side. Serve with the rice, raita and lime wedges, and garnish with the onion.