FISH is a rich source of vitamins D and A – important in the growth and development of children – as well as calcium, magnesium, zinc and Omega 3.
It is great for brain health, tissue repair and helps aid overall well-being.
These delicious and simple fish recipes are a great way to pack more health-boosting fish into the family’s daily diet.
Salmon and haddock pie – £2.33 per serving
Preparation time: 30mins.
Cooking time: 30-40 mins.
Each serving contains 805 calories (40% of an adult’s recommended daily allowance); 39g fat (56%); 19g sat fat (95%); 10g sugar (11%) and 3.4g salt (57%).
- 500g salmon fillet
- 500g smoked haddock fillet
- 150g butter
- 55g plain flour
- 1.5kg potatoes
- 1 litre skimmed milk
- 4 tbsp fresh, chopped parsley
- 1 medium onion, chopped
- 1 bay leaf
- ½ tsp salt
- ½ tsp back pepper
- 50g Morrisons 30% Lighter mature cheese, grated
METHOD: Place the salmon and haddock skin side up in a roasting tin.
Add 750ml of the milk, the bay leaf, onion and pepper and bring to the boil.
Simmer on a low heat for seven minutes until the fish turns opaque.
Take the fish out of the milk and place on a plate, setting the milk aside for later.
Remove and discard the fish skin, then flake the fish into large pieces, removing any bones and transferring to a large bowl.
Melt 75g of butter in a saucepan, then stir in the flour and gradually add the flavoured milk.
Whisk well, simmer gently for 15 minutes until thick, then add salt and pepper to taste.
Stir in the parsley, then pour the mixture over the fish, mixing together, before transferring the mixture to a pie dish.
Set aside to cool and set.
Pre-heat the oven to 200C, 180C for fan assisted ovens. Boil the potatoes in salted water, drain well and mash.
Beat in the remaining butter and milk, then spoon the mash over the fish in the pie tin.
Bake in the oven for 30 minutes, remove, sprinkle over the cheese and bake for a further 10 minutes.
TIP: Always buy fish with skin on, to lock in moisture. Delicious served with long-stemmed broccoli.
Caribbean Fish Curry – £3.92 per portion
Preparation time: 10 mins.
Each serving contains 177cals (8% of an adult’s recommended daily allowance); 3g fat (4%); 0.5g sat fat (2%); 6g sugar (7%); 0.8g salt (13%).
- 600g cod fillets
- 1 large onion, peeled and chopped
- 5 cm ginger, peeled and chopped
- 1 green chilli, chopped
- 2 cloves garlic, peeled and chopped
- 1 tbsp vegetable oil
- 1 tsp allspice
- 1 tsp paprika
- 2 cinnamon sticks
- 1 tbsp mild curry powder
- 1 large sweet potato, peeled and chopped
- 500ml vegetable stock, made from a cube
- 1 lime, juice only
- 10 cherry tomatoes
METHOD: Sauté the onion, ginger, chilli and garlic in the oil for 5 minutes.
Season then add the spices, cinnamon and curry powder.
Sauté for another minute before adding the sweet potato. Pour in the stock and lime juice.
Cook for 15 minutes over a medium heat until the sweet potato is cooked through.
During the last 5 minutes of cooking, add the fish and tomatoes and continuing cooking until the fish is cooked through and flakes easily with a fork.
TIP: Serve with steamed basmati rice and decorate with fresh coriander sprigs.
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Fish and sea bass with vegetables and lime – £2.49 per serving
Preparation time: 35 mins.
Each serving contains 363cals (18% of an adult’s recommended daily allowance): 20g fat (28%); 4g sat fat (20%); 12g sugar (13%) and 1.6g salt (27%).
- 4 sea bass fillets
- 2 limes
- 1 tsp honey
- 1 green chilli
- 3 tsp olive oil
- 3 spring onions
- Large handful of fresh coriander
- 1 tsp salt and 1 tspn black pepper
- 2 x 400g packs Morrisons Mediterranean style vegetables
METHOD: Pre-heat oven to 200C, 180C for fan-assisted ovens.Squeeze limes add honey and finely-chopped chilli and mix well.Lay the fillets skin side down, season with salt and pepper.Pour on half of the lime mix over fish, leave for 30 mins.Place vegetables on a baking tray and drizzle with 2 tbsp of the olive oil.Bake for 30-35 minutes.Around 5-10 minutes before veg is ready, heat tbsp of olive oil in a large frying pan and turn heat high.Remove fillets from the marinade and fry, skin down, for 2-3 minutes.Turn heat to medium, then fry another 2mins on the other side.Take beg out of oven and arrange on plates. Place the sea bass on top, drizzle with marinade and decorate with the spring onion and coriander.
TIP: This dish is also delicious using sea bream instead of bass.
This content was originally published here.