Gone fishing

Want to try something new and exciting in the kitchen? Try these healthy fish recipes from the Mindful Chef

Gone fishing

Red pesto fish skewers, cucumber and olives

These fish skewers are coated in a delicious nutty red pesto and served with a zesty tomato, olive and cucumber salad. Cucumber is known to help maintain the body’s water balance.

INGREDIENTS

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

Already in your kitchen:
Sea salt & black pepper
Coconut oil / olive oil

METHOD

  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.

Fish recipes 2

Teriyaki salmon, crispy chard and pak choi

Salmon is rich in omega-3 fatty acids for healthy brain function, while the zingy ginger in our homemade teriyaki sauce is great for digestion.

INGREDIENTS

2 x 150g salmon fillet (fish)
100g rainbow chard
80g quinoa
1 pak choi
1 lime
1 red chilli
2 spring onions
2 tbsp honey
2 tbsp tamari (soya)
4cm fresh ginger

METHOD

  1. Preheat the oven to 180°C / gas mark 4 and boil a kettle.
  2. To make the teriyaki sauce: finely chop the chilli and peel and finely chop the ginger. Mix the chilli and ginger in a bowl with the tamari, honey and half of the juice from the lime. Trim the end of the pak choi to separate the leaves. Cut each leaf in half lengthways.
  3. Rinse the quinoa and add to a saucepan with 300ml boiling water. Simmer for 15 mins until cooked.
  4. Heat a medium-sized pan with 2 tsp oil on a medium heat. Place the salmon in the pan skin side down and fry for 5 mins each side. Add the teriyaki sauce to the pan for 5 mins, then add the pak choi and cook for a further 3 mins until the pack choi is tender and the salmon is cooked through.
  5. Meanwhile, roughly chop the chard and place in a bowl with 1 tsp oil, spread out onto a baking tray and place in the oven for 5 mins until turning crispy and golden.
  6. Thinly slice the spring onion into ribbons. Drain the quinoa and season with sea salt & black pepper. Stir in the remaining lime juice and the crispy chard.
  7. To serve, spoon the crispy chard quinoa onto two warm plates, top with the pak choi and place the salmon over this. Drizzle over the remaining teriyaki sauce from the pan and top with the spring onion ribbons.

Fish recipes 3

Smoked salmon, poached eggs and celeriac rostis

Smoked salmon slices are layered over golden brown celeriac and apple rostis and topped with a poached egg and a herby dressing. Celeriac has a subtle celery flavour and is packed with Vitamin K for strong bones.

INGREDIENTS

1 apple
1 lemon
1 red onion
2 eggs
2 tbsp oil
2 tbsp wholegrain mustard
2 x 80g smoked salmon
400g celeriac
40g watercress, spinach & rocket mix
4 tbsp buckwheat flour
Medium handful of fresh dill

METHOD

  1. Slice or peel the skin off the celeriac and cut into quarters. Remove the skin off the onion and cut in half. Cut the apple into quarters and remove the core but leave the skin on. Finely chop the dill leaves, removing the stalks.
  2. Grate the celeriac, red onion and apple and place into a sieve. Squeeze out any excess liquid and place in a large bowl.
  3. Heat a large frying pan with 1/2 tsp oil on a medium heat and fry the celeriac, onion and apple mix for 2 mins until softened slightly. Transfer this mix into a bowl, and stir in the buckwheat flour, mustard, half of the juice from the lemon and half of the dill. Season with sea salt and black pepper and mix well. Form into 6 rostis, 1 cm thick.
  4. Heat the same frying pan on a medium-high heat with 1 tbsp oil and fry the rostis for 3-4 mins each side until golden brown.
  5. Meanwhile, boil a kettle. To poach the eggs; pour the boiling water into a saucepan and bring to a gentle simmer. Create a gentle whirlpool in the pan with a spoon then break an egg into the middle, one at a time. Cook for 4 mins. Remove from the pan.
  6. To make a dill dressing; In a bowl, mix together the remaining dill, remaining lemon juice and 1/2 tbsp oil. Season with sea salt and black pepper.
  7. Serve the rostis slightly overlapping on two warm plates and top with slices of the smoked salmon followed by the poached eggs. Drizzle with the dill dressing and serve alongside the watercress, spinach and rocket salad.

Fish recipes 4

Ginger and spring onion haddock, miso quinoa

We’ve paired the delicate flavour of haddock with rich sweet white miso paste, a popular Japanese seasoning made from fermented soybeans, and fresh warming ginger. Not only is ginger a powerful anti-inflammatory but it also helps to protect and heal the gut.

INGREDIENTS

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

METHOD

  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 ½ tbsp oil on a medium-high 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.

Find more recipes and inspiration from Mindful Chef here.


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