Fish Recipes

 

White Fish with Sweet and Sour Peppers

1 tbsp olive oil

3 mixed peppers, deseeded and finely sliced

1 fennel bulb, finely sliced

2 large garlic cloves, finely sliced

50ml white wine vinegar

zest and juice of 1 large orange

handful of chopped parsley + extra to serve

400g can chopped tomatoes

4 fillets white fish, 150g each [ cod, coley, hake, or pollack ]

Preheat oven 180C. In a large pan, heat oil, peppers and fennel. Cook gently until softened, stirring now and again. Stir in garlic and cook for 1 min, then stir in vinegar, zest and the juice of the orange. Bubble for a short time until the smell of the vinegar has gone. Stir in the parsley and the tomatoes, and cook for about 5 mins. Season with fresh ground pepper and sea salt. Transfer to an oven proof dish. Sit the fish on the top and bake for about 10 – 15 mins until fish is cooked through. Serve with extra parsley. Serve with a green veg and buttered baby new potatoes.

Fish and Prawn Gratins with Oaty breadcrumbs [An evening meal for 2]

340g bag of baby spinach, roughly chopped

400g can of chopped tomatoes, with garlic and herbs

250g white fish fillets, cut into large chunks

small bunch basil, shredded

150g cooked and peeled prawns

2 tbsp finely grated Parmesan

2 tbsp. breadcrumbs

2 tbsp. oats

Put the spinach in a large colander and pour over boiling water. Once cool enough to handle, squeeze out any excess water then season. Tip the tomatoes into a frying pan, season, and simmer for about 5 mins to thicken. Add the fish and heat for about 5 mins. Stir in the basil. Heat oven to180C. Divide the spinach, fish, prawns and tomato sauce between 2 gratin dishes. Mix the Parmesan, breadcrumbs and oats together and sprinkle over the top. Bake for about 15 – 20 mins until golden and bubbling. Serve with cooked buttered broccoli and fresh crusty bread.

 

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