Fish is the Dish Family Cookbook

C onte nt s Page 01 Foreword 02 Coley Goujons 03 Med-Inspired Fish Stew 04 Curry Prawn Pilau 05 Smoked Mackerel Flan me 06 Cod with Tomatoes and Thy 07 Smoked Mackerel Pate Cheesy Mash 08 Pan Fried Coley with Quick e 09 Kedgere ck with Tomatoes and Feta 10 Olympic Baked Greek Polla 11 Jubilee Fish and Chips Garlic Prawns 12 Soy- Steamed Haddock with Sweet Potato Chips with jons Gou rim Meg 13 Breaded 14 Posh Fish Finger Sarnie Ham 15 Scallops wrapped in Serrano Potatoes and s Bean n 16 Lemon Sole, Gree Pie Fish ious 17 Scrumpt n 18 Mussels with Cider and Baco 19 Hake in a Hurry ly!

20 Fishy tips for a healthy fami

Foreword

Hello!

Welcome to our Fish is the Dish Family Cook Book. Packed full of delicious, simple recipes for you to cook for your family, this book will inspire you into eating seafood more regularly and ensure you are getting the recommended two portions of seafood a week.

It’s our fellow mums and dads we trust the most when it comes to cooking. That’s why we’ve worked with some of the UK’s top parenting bloggers to create dishes that are quick and easy, and enjoyed by even the fussiest of little eaters.

From good old fashioned fish pie for a mid-week family supper to fish and chips for a Friday night treat – there is something for everyone.

But we need your help with our quest to get the nation eating more seafood. Join us at our website fishisthedish.co.uk, on Faceboo k: fishisthedish or Twitter @fishisthedish and share your recipes and stories about cooking fish for the family.

There are so many varieties of seafood available to try from your local fishmonger, fish counter, fish van or even by direct mail ordering. And if you are a bit unsure about what to buy, just ask!

So what are you waiting for . . . try one of our delicious recipes tonight and we guarantee you’ll cook it up again and again!

Happy cooking!

The Fish is the Dish Team Karen, Joanna & Heather

Joan na

K a re n

H e at h

er

01

oujonsee Coley eeG n ) @mummysk n (Mummy's k

In gredie nts 3 1 fillet of cole y 3 2 egg s 3 6 crea m cra cke rs, cru shed into bread cru mb s 3 Pla in flou r

ysknee.com www.mumm

How to cook

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d chunks.

1. Cut the fillet into goujons size egg in another 2. Put flour into a bowl, whisk the another bowl. in mbs dcru brea the put then

flour, egg, 3. Coat the fish goujons in plain . mbs dcru brea then

nd 5 minutes or 4. Fry until golden, usually arou tcorn or peas. swee and h mas with e serv and so ..

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Prep Time: 10 minutes Cooking Time: 5 minutes Serves: 2

02

View my v ideo at www.fishis thedish.co .uk

Med-Inspired Fish Stew (A Modern Mother) @AModernMother ww w.amodernmother.co m

How to cook

Ingredients

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1. Heat olive oil in large pan over medium high heat. Add onion, garlic, chilli, celery, and carrots. SautĂŠ until soft, about 10 minutes.

2. Add flour to the mixture, stir and cook over medium heat for 4-5 minutes .

3. Add the tomatoes, water, and wine. Stir.

Add water if the stew is too thick .

4. Add fish and cook for 10 min utes.

Stir to break up cooked fish into flakes.

5. While fish is cooking, add cape rs with juice, parsley, oregano, thym e, bay leaf, fresh parsley and capers. Salt and pepper to taste.

6. Put into bowls and serve with

crusty bread.

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Prep Time: 10 minutes Cooking Time: 25 minutes Serves: 2

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3 2 broken fish fillets 3 6 tbsp olive oil 3 1 large onion, chopped 3 2 large garlic cloves, chopped 3 1 small chilli, finely chopped 3 2 mediu m carrots, chopped 3 3 stalks of celery, chopped 3 2 tbsp of flour 3 1 400g tin of chopped tomatoes 3 400ml of water 3 Splash of white wine 3 1 cube vegetable/chicken stock 3 1 tbsp capers, with juice 3 1 tbsp fresh parsley, chopped 3 1 tbsp dry oregano 3 Sprig of thyme 3 1 bay leaf 3 Salt and pepper 3 Crusty bread to serve 03

Curry y a d n u S r e k o o Slow C om Prawn Pilau .mediocremum.c cre_mum www ) @medio (Mediocre Mum

In gredients 3 ki ng pra wn s, 5 or 6 pe r 3 300g of ea sy cook ba pe rso n sm 3 2 tb sp of ko rm a cu rry at i rice pa ste 3 1 sm all on ion fin ely ch opped 3 700m l of chick en sto ck 3 140g of froze n peas 3 1/2 tsp of dried co ria nd er

How to cook

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e until the water 1. Rinse the basmati rice in a siev er. runs clear. Place in slow cook paste in a frying 2. Dry fry the onion and korma onions are soft, the l unti pan for 3-5 minutes the rice. scrape into the slow cooker with r and cook. cove , mix k stoc ken chic the Add ium heat.

Keep the slow cooker at a med y to serve add read 3. 30 minutes before you are mix well, r, ande cori and peas ns, praw the low. on cook cover and

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Prep Time: 5 minutes Cooking Time: 4 hours Serves: 4

04

Smoked Mackerel Flan (Not Just Any Old Ba king) @TwitTottee www.notjustanyoldba king.blogspot.co.uk

How to cook

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1. Preheat the oven to 180째C/160째C fan/Gas 4.

Remove the skin from the mackerel fillets, cut them in half lengthways and flake the flesh, removing any bones. Scatter the mackerel and watercress over the base of the readymade tart shell.

2. Beat together the eggs, milk, cream, mustard and some salt and pepper.

3. Carefully pour the egg mixture over the filling, stopping when the liquid reaches the rim of the case, be careful not to let it overflow. Top with grated cheese then bake for 30-40 minutes, or until the filling has set.

4. Remove the tart from the oven. Trim off any excess pastry around the rim, allow to cool.

Pastry 3 To save time buy a readymade pastry flan case

Ingredients for filling 3 3 smoked mackerel fillets 3 3 large eggs 3 50ml double crea m 3 100ml milk 3 1 - 2 tsp course wholegrain mustard 3 1 bunch watercress, chopped 3 1 handful grated extra mature cheddar

5. Cut into wedges and serve.

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Prep Time: 10 minutes Cooking Time: 30-40 minutes Serves: 4-6

05

atoes m o T h t i w d Co e gboys.co.uk t www.feedin gk in and Thyam ok co @ Firefighter) s and (Feeding Boy

How to cook

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In gredie nts 3 4 fillets of cod 3 Olive oil 3 1 onion - chopped 3 1 400g tin chopped tom atoes 3 2 tsp light brown soft sug ar 3 4 thy me sprigs, lea ves stri ppe d 3 1 tbs p soy sau ce

1. Heat 1 tbsp olive oil in a frying pan, add the onion and soften for 5-8 minutes until lightly browned. Stir in the tomatoes sugar, thyme and soy, then bring to the boil. Simmer for 5 minutes.

2. Place cod fillets on top of the sauce, cover and cook on a gentle heat for 8-10 minutes until the fish flakes easily.

3. Serve with potatoes and a little butter or crème fraÎche.

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Prep Time: 10 minutes Cooking Time: 25 minutes Serves: 4

06

Smoked Mackerel Pate

(Chef Jacqui) @chef_j acqueline www.jacqu elineodonnell.co.uk

How to cook

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1. Remove the skin and flake the smoked mackerel flesh into a bowl. Break it down with a fork the more you mix, the smoother the pâté, if you prefer a courser type, go easy with the fork.

Ingredients 3 2 smoked mackerel fillets 3 4 tbsp creme fraiche

2. Add in crème fraîche and mix it all up. If your mackerel wasn’t peppered in the first place, you might like to add some- but it should be salty enough.

3. Serve it any which way you like; on oatcakes or toast; as a panini with feta cheese and tomato; with leaves, red pepper and a can of mixed beans; or even on a piping hot jacket potato.

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Prep Time: 5 minutes Cooking Time: None Serves: 4

07

oley Pan-Fried CCheesy Mash .com with Qudi)c@k ww.renbehan RenBehan w Foo (Fabulicious

How to cook

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In gredie nts 3 2 cole y fillets 3 1 tbs p olive oil or rapese ed oil 3 1 kno b butter (for the fish) 3 2 larg e pot atoes 3 4 tbs p wh ole milk 3 1 kno b of butter (for ma sh) 3 50g chedd ar che ese (grated )

a pan onto the hob 1. To cook the fish fillets, place oil and knob of butter olive the add , heat ium med at a s in the pan and for fillet y cole your e until sizzling. Plac ed, it will be white cook n 3 - 4 minutes on each side. Whe ugh. thro all the way place in the microwave 2. Prick potatoes with a fork and over your fish, set aside rn k/tu Chec . utes for seven min once cooked. owave and cut in half.

3. Take the potatoes out of the micr , and mash. toes pota Scoop out the middle of the er to the mash, 4. Add the whole milk and the butt again for one minute. ve owa mix in the cheese and micr on top of your mash and 5. Serve your cooked fish fillets alongside. serve any vegetables you like

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Prep Time: 5 minutes Cooking Time: 10 minutes Serves: 2

08

Kedgeree

(Jam and Clotted Crea m) @jamandcream www.jamandclottedcr eam.co.uk

How to cook

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1. Preheat oven 200째C/ 400째F/Gas 6 and wrap the haddock and bay leaves in some foil and place on a baking tray in the oven.

Bake for about 8 minutes (until cooked).

Take out of the oven and flake.

2. Melt the butter in a pan and fry the onion gently for 5 minutes until soft. Add spices and cook for a further minute or so.

3. Add the rice and stock and bring to the boil. Turn down the heat, cover and simmer for 15 minutes.

4. Add the flaked smoked haddock and chopped parsley and cook for a few more minutes to warm through.

5. Serve with the boiled eggs and more parsley to garnish.

Ing redi ents 3 450g smok ed hadd ock 3 2 bay leave s 3 25g butt er 3 1 onion, chopped 3 2 card a mon pods, light ly crush ed 3 1 /2 tsp tu meric 3 2 tsp curry powd er 3 1 cinn a mon stick 3 350g basm ati rice 3 600ml vegetable stock 3 2 hard boil eggs, quartered 3 C hopped parsley

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Prep Time: 5 minutes Cooking Time: 30 minutes Serves: 4

09

ollock P k e e r G d e k Olympic Baoes and Feta with Tomat ffer www.mydaddycooks.com co ooks) @nick (My Daddy C

How to cook

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Ingredi ents 3 4 skinless pollock fillets 3 2 large (or 3 mediu m) ripe tomatoe s 3 125g feta cheese 3 1 large lemon 3 A good pinch of mixed dried herbs like herbs de provence 3 Olive oil 3 Freshly ground pepper

00째F/Gas 6 1. Preheat your oven to 200째C/4 in half and 2. Deseed the tomatoes by cutting or sharp knife. scoop out seeds with a spoon into small Chop the remaining tomato flesh . side one to put and chunks save the zest.

3. Finely grate the lemon rind and ly oiled dish, 4. Place the pollock fillets in a light each. een betw in e spac leaving a good fillet then 5. Drizzle a little olive oil over each each fillet. over s atoe tom ped chop the spread of dried h pinc a add and er Season with pepp herbs. the fillets, and add 6. Crumble the feta cheese over feta then finish the to zest n lemo a sprinkling of and a final juice n off with a squeeze of lemo oil. olive of zle driz

until the fish 7. Bake in the oven for 25 minutes is soft and a little is cooked through and the feta golden. hed potatoes.

8. Serve immediately with mas

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View my vid ........................................................ eo at www.fishisth Prep Time: 5-10 minutes edish.co.u k Cooking Time: 25 minutes

10

Serves: 4

Jubilee Fish and C hips (My Daddy Cooks) @n ickcoffer www.myda ddycooks.com

How to cook

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1. Preheat your oven to 200°C/ 400°F/ Gas 6 2. Peel the sweet potatoes. Cut them in half lengthways, then in half again lengthways.

Cut each of these remaining pieces into three long wedges. Put the wedges into a bowl, pour a good glug of olive oil over them and mix the oil and the potatoes together.

3. Lay the wedges on a baking tray and put it in the oven.

4. Blitz the stale bread in a food mixer or blender to make your breadcrumbs. If you don’t have stale bread, toast your slices before blitzing them up.

5. Cut the fish into portions.

6. Put the flour bowl, the egg bowl and a bowl with the breadcrumbs in a line. Coat each fish finger firstly in some flour, dip it in the egg, and then roll in the breadcrumbs.

7. Once all the fish fingers have been coated grease your other baking tray with some olive oil. Place the fish fingers on the tray and spray or drizzle olive oil over each one.

8. After the wedges have been in the oven for 10 minutes put the fish in too. The wedges and the fish will be ready after a further 20 minutes cooking time.

9. Cook the frozen peas for 3 minutes. Drain them, mash and crush them with a potato masher, stir in the butter and the mint and season to taste.

Ingredi ents 3 4 haddock fillets 3 2-3 large eggs, beaten in a bowl 3 A small bowl of plain flour, seasoned with a little salt and pepper 3 6 slices of stale bread, or half a stale baguette 3 2 large sweet potatoes 3 200g frozen peas 3 2 tbsp butter 3 A few sprigs of fresh mint, finely chopped 3 Salt and freshly ground pepper to taste 3 Olive oil

10. Serve immediately.

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Prep Time: 15 minutes Cooking Time: 30 minutes Serves: 4

eo at View my vid edish.co.uk th www.fishis 11

ck, o d d a H d e Soy-Steamic Prawns .com with Garonlkey) @Jax2000 www.mummyslittlemonkey ittle M (Mummy’s L

How to cook

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Ing redi ents 3 4 -6 prawns per perso n 3 2 hadd ock fillet s 3 2 clove s of garlic 3 Splas h of soy sauce 3 Ginge r 3 2 chopped shallots 3 Splas h of olive oil 3 Salt and pepper

of olive oil, two 1. Mix raw prawns with a splash season with salt cloves of crushed garlic, and wrap and place and pepper. Cover with plastic e. inad mar to e fridg the in them Sprinkle with soy 2. Wrap the haddock in tin foil. d shallots, add sauce, grated ginger and slice foil package to the seal and r, wate of sh a spla m. stea to s allow the fillet °F/190°C/Gas 5 3. Bake them in the oven at 375 fish is cooked, the if k chec (to utes for 25 min the fish has sure e mak and open the package turned white). shallow fry the 4. When the fish is nearly cooked, . pink s turn flesh r prawns until thei the garlic nkle spri 5. Plate up haddock fillets, and top. the over prawns 6. Serve with steamed spinach.

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12

Prep Time: 10 minutes Cooking Time: 25 minutes Serves: 2

Breaded Megrim G with Sweet Potatooujons Chips

(Mum is last) @mum islast www.mumisla st.blogspot.co.uk

How to cook

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Preheat the oven to 200ยบC/400ยบF/Gas 6 1. Cut the fish into long thin strips. Season the flour and dust the fish strips with the seasoned flour before dipping in the egg and finally coating in breadcrumbs.

Place the coated goujons, on a sheet of greaseproof paper until needed.

2. To make the sweet potato chips, cut the sweet potatoes in half lengthways and then cut each half into strips.

3. Place the cut potato chips into a bowl, drizzle with the olive oil and season.

4. Transfer to a baking sheet and place in the oven to roast for 15 minutes.

Ingredi ents 3 4 megrim or plaice fillets 3 4 tbsp of plain flour 3 Salt and fresh ground black pepper 3 2 large eggs, beaten 3 125g of fresh white breadcru mbs 3 2 sweet potatoes 3 3 tbsp of olive oil 3 1 tbsp of balsa mic vinegar 3 Tarta r sauce to serve

5. Remove from the oven and drizzle over the balsamic vinegar. Return to the oven and cook for a further 5-10 minutes or until golden and cooked through.

6. Bake the fish goujons for 10 minutes or until browned.

7. Serve the goujons with the sweet potato chips and tartar sauce.

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Prep time: 10 minutes Cooking time: 25 minutes Serves: 4

13

Sarnie com r e g n i F h s i mmy.

Posh F ww.thirtymu w y m m u m my) @thirty (Thirty Mum

Ingredients 3 2 fillets of white fish 3 250g breadcru mbs 3 80g finely grated parmesan cheese 3 300g fresh parsley 3 1 tsp smoked or sweet paprika 3 2 pinches salt 3 2 pinches pepper 3 200g plain flour 3 2 large eggs 3 100ml oil if you are shallow-frying 3 1 lemon to garnish

How to cook

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a bowl with the 1. Chop the parsley and put it in and paprika. esan parm ed grat , mbs breadcru 2. Season and mix thoroughly. l.

3. Whisk the egg in another bow l. bow 4. Sieve the flour into a third

r’ sized chunks.

5. Cut the fish into your ‘fish finge dip in the egg 6. Coat each finger in the flour and mb mix. dcru brea the in ing coat re befo

at 200°C/ 400°F/ 7. Oven-bake on a non-stick tray golden brown.

Gas 6 for 7-10 minutes until wholemeal bread 8. Serve in either some buttered hup. ketc ato tom or a hot dog bun with

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Prep time: 20 minutes Cooking time: 10 minutes Serves: 5

14

Scallops wrapped with Serrano Ham

(Belfast Mummy) @b elfast_mummy www. belfastmummy.co.uk

How to cook

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1. Take each individual scallop and wrap a slice of ham around it. Secure the scallop and ham together with a cocktail stick .

2. Heat a little olive oil in a nonstick pan over a medium heat and lightly fry for 2 minutes before taking the pan off the heat to allow the scallops to rest for a minute.

3. Return the pan to the heat and then turn the scallops over on the other side for a further two minutes.

4. Remove the scallops and ham rolls from the pan when the ham is crispy all the way round.

5. Serve with fresh green salad leaves and tomato. Finish with some shav ings of parmesan and remove the cock tail sticks.

Ingredi ents 3 4 king scallops per person 3 10 slices of proscuitt o or serrano ha m (or 1 slice per scallop) 3 1 tbsp of olive oil 3 3 tomatoe s 3 1 bag of green salad 3 20g of parmesa n

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Prep Time: 5 minutes Cooking Time: 5 minutes Serves: 4

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15

ans e B n e e r G , e Lemon Soole ot.co.uk s t a cblonde.blogsp t ti o an tl P sa n d ra .t w an elaina25 ww c Blonde) @M (Transatlanti

How to cook Ing redi ents 3 2 lemo n sole fillet s 3 H andf ul of chopped a lmon ds 3 100g of gree n bean s 3 F lour (for dust ing) 3 80g of butt er 3 350g of new potatoes

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1. Cook the green beans. Toast whole almonds under the grill, until they begin to darken. Cut the beans in half and chop the almonds.

2. Dust the fillets with flour, then shallow fry in a medium hot frying pan until golden brown.

3. Boil new potatoes for approx. 15 minutes or until soft.

4. Remove the fish when cooked and wrap in tin foil to keep warm.

5. Brown the butter in a pan and add the green beans and almonds.

6. Serve the fish with green beans, butter and almonds on top and serve with boiled new potatoes on the side.

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Prep time: 10-15 minutes Cooking time: 15-20 minutes Serves: 2

16

Scrumptious Fish P ie (Off the Ea ten Track) @BakersB unny www.offtheeatentrack .wordpress.com

How to cook

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1. Boil the potatoes and mash with a large knob of butter and some milk or cream.

2. Cut the fish into large pieces and place into an ovenproof dish.

3. Melt the butter in a pan, stir in the flour and cook for 1-2 minutes.

4. Remove from heat and gradually add the milk, stir until smooth. Return to the heat and keep stirring while it comes to the boil.

5. Simmer gently for 8-10 minutes, giving a stir every minute or so.

6. Add the parsley (and some grated lemon rind if you fancy) and season with salt and black peppe r.

7. Pour the sauce over the fish and top with the mashed potato and, if you like, sprinkle with some grated cheddar cheese or parmesan.

8. Bake in a pre-heated oven 200 C/ 400F / Gas 6 for 30 minutes.

Ingredi ents 3 2 fillets of haddock 3 2 fillets of smoked haddock 3 2 fillets of salmon 3 30g butter 3 30g plain flour 3 1 pint of milk 3 1 kg of mashed potato 3 Parsle y 3 Sprinkle of parmesa n 3 Petite pois (optional) For a luxury version replace smoked haddock with roughly chopped smoked salmon, prawns and a few scallops.

9. Serve with petit pois or a crisp, green salad .

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Prep time: 5 minutes Cooking time: 45 minutes Serves: 5

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17

acon B d n a r e d i ith C .rossboyce.co.uk Mussels w_A ppetite www @Happy (Ross Boyce)

In gredie nts 3 M uss els (cleaned) 10-12 per person 3 1 onion 3 4 rash ers of sm oked bacon 3 1 gla ss of craft cid er (ca n be rep laced wit h app le juice) 3 1 tbs p of cre me fraiche 3 Chives 3 3 sprigs of thy me

How to cook

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1. Dice the onion and bacon and sauté till soft in the bottom of a big deep pan, add a glass of cider and a few sprigs of thyme and heat the liquor.

2. Add the mussels, place a lid on the pan and turn the heat up, steam the mussels for about 5 minutes.

3. When the mussels have opened, remove to a warm serving dish and pop in a warm oven, remove the thyme sprigs, boil the liquor and reduce to concentrate the flavour, add a big spoon of crème fraîche, season and stir in.

4. Pour the liquor over the cooked mussels, top with chopped chives and serve with crusty bread or skinny fries.

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Prep time: 15 Cooking time: 15 Serves: 2

18

View my vid eo at www.fishisth edish.co.uk

Hake in a Hurry

(Lavender and Lovage ) @KarenBurnsBooth www.lavenderandlov age.com

How to cook

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1. Pre-heat oven to 180째C/375째F/Gas 5. Wash and dry the hake fillets.

2. Pour a little oil into a large baking tray; then place the hake fillets in the tray and gently turn over and around in the oil to cover. Sprinkle the breadcrumbs over the top, and then turn the fish fillets over and sprinkle more breadcrumbs over the other side.

3. Season the breaded fillets with salt and pepper and bake in a pre-heated oven for 15 to 20 minutes, or until the crumbs are golden and crispy.

Ingredients 3 4 hake fillets, boned and skinned 3 Vegetable oil, such as rapeseed oil 3 Breadcru mbs, to coat 3 Salt and pepper to season 3 Seasonal veg and lemon to accompany 3 Spoonful of tartar sauce per person

4. Serve immediately with lemon wedges, tartar sauce and seasonal vegetables and potatoes.

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Prep time: 10 minutes Cooking time: 15 minutes Serves: 4

at View my video ish.co.uk www.fishisthed 19

For more h ealth infor mation vis www.fishis it thedish.co .uk/health

F is hy ti ps fo r a health y fa m ily!

1. Omega-3: the alpha oil d in many different kinds Marine Omega-3 fatty acid is foun of ‘good’ fats that are not ly fami the from of seafood. It comes fact essential to the diet. in only beneficial for health, but are n development, joint brai with d ciate asso been Omega-3 has as better mental health. well as eyes function, healthy skin and

s’ in fish oil 2. EPA and DHA: the ‘magic acid ing is now considered by some lead EPA is an essential nutrient and ient nutr l vita t the single mos UK doctors and professors to be for nerve stimulation. in the functioning of the brain and heart and joints, but is also your fits bene only not oil fish Omega-3 and mind, consuming body r thie heal a for So, good for your brain. say. they more fish oil is a ‘no brainer’, as

20

3. Protein protein and contains a certain Seafood is an excellent source of the species eaten. on g ndin depe amount of ‘good’ fat, ide nourishment for your Protein-rich fish and shellfish prov and flu. Eat seafood to help s cold fight to you help muscles and ward off the sniffles!

4. Vitamins and minerals fat-soluble vitamins A and D, Oil-rich fish is a great source of ent in children and for lifelong lopm deve for t rtan which are impo ucts containing small edible prod fish and growth! Oysters, prawns also a good source are on, bones, e.g. tinned sardines or salm of calcium!

5. Essential nutrients , which helps keep your muscles Shellfish is a rich source of zinc em and contributes to healthy, boosts the immune syst too. th, reproductive heal

6. Low fat umers are interested in foods With obesity on the rise, more cons seems to control appetite, that support weight loss. Protein as a low fat, high-protein food ood, Seaf full. feel helping people to rly if the fish is grilled, icula is ideal for this type of diet, part hed! baked or poac

Fish is the Dish is a project by Seafish 18 Logie Mill Logie Green Road Edinburgh EH7 4HS

www.fishisthedish.co.uk