Recipes

We’ve gathered some inspiration to help you create wonderful seafood meals. We aim to build a library of recipes based around all the fish we sell. We want you to be inspired to try something new and different and the more we diversify in the species we eat, the better it is for sustainability!

MONKFISH WITH LEMON DRESSING

This monkfish dish is superbly lemony and finished with almonds and coriander. Swap the dressing for rocket wilted in a little olive oil and water if you prefer.

Cook Time1 hour 15 minutes

Servings 4 people

Calories 467kcal

Ingredients

4 monkfish portions
1 stalk lemongrass, bashed and finely chopped
4 lime leaves, chopped
1 tsp lemon thyme leaves
5 tbsp extra-virgin olive oil, plus extra for frying
handful wild rocket leaves, to serve

For the lemon dressing (citrus vierge)

strips of zest from 2 lemons, pith removed
25g caster sugar
6 tbsp extra-virgin olive oil
2 tsp lemon juice
½ tsp coriander seeds, toasted, then ground
½ tsp black onion seeds
2 tbsp currants
4 tbsp whole blanched almonds
2 tbsp roughly chopped coriander

Instructions

Place the monkfish in a bowl with the lemongrass, lime leaves, lemon thyme and olive oil. Cover and chill for 6 hrs to marinate.
Meanwhile, make the lemon dressing. Chop the strips of lemon zest into small dice and tip into a pan of boiling water. Bring back to the boil, then drain. In a small saucepan, cook the blanched lemon zest with the sugar in 140ml water for about 5 mins. Drain the lemon zest and mix together with the remaining ingredients and 2 tbsp water. Taste and season, if you like.
About 20 mins before you’re ready to eat, remove the monkfish from the marinade and lightly season. Heat some olive oil in a large non-stick frying pan over a medium heat and fry the monkfish medallions for 4 mins on each side until golden brown. Remove from the pan and allow to rest in a warm place for 4 mins. To serve, gently warm the dressing, adding more water if needed. Spoon it over the monkfish and around the plate, then scatter with rocket leaves.

MONKFISH KEBABS

These meaty monkfish kebabs are so tasty, served with an Asian inspired marinade.

Prep Time 10 minutes

Cook Time 5 minutes

Servings 2 people

Calories 284kcal

Ingredients

250g monkfish tails, cut into large pieces
olive oil, for brushing
1 lime, sliced
2 tortilla wraps, warmed
1 handful shredded lettuce
2 tbsp salsa or mild chilli sauce
wooden skewers

Marinade

juice of 1 lime
15g ginger, finely diced
1 garlic clove, chopped
2 tsp Chinese rice wine
3 tbsp oyster sauce

Instructions

Make the marinade: mix together all the ingredients in a non-metallic bowl. Add the monkfish.
Preheat the barbecue or grill. Brush the rack with oil.
Thread the marinated monkfish onto the soaked skewers. Place on the barbecue or under the grill and cook for approx. 2 minutes on each side until cooked through. Place the lime slices on the barbecue (or under the grill) until griddle lines appear.
Top the tortillas with the lettuce. Slide the barbecued monkfish off the skewers into the wraps. Top with the salsa or chilli sauce and serve with the lime slices for squeezing over.

Grilled Langoustine with Aioli Mayonnaise

However you serve your langoustines they should always be the star of the show so make sure not to over power them in any dish, this simple recipe allows the sweetness of these beautiful creatures to shine right through. Cooking time is minimal but take your time to prepare the Langoustines.

Serves 4 for starter or 2 main course with side dish

Ingredients

12 x Langoustine
1 x clove of Garlic peeled
Pinch of salt
4 tbs of a good brand Mayonnaise
Dried oregano to taste
Rapeseed oil

Instructions

Pre-heat grill to high. Whilst this is heating split your langoustine. To do this lay an individual langoustine on its back, and using a sharp knife and pivoting on the point, press the blade down its middle, starting from the head end towards its tail. Be firm but don't go right through its shell. Now using your fingers pull them open so you end up with a butterfly effect one claw on each side. If u feel the need rinse out the head cavity but don't use too much water.
Lay all the split Langoustine onto a baking tray and then put two or three droplets of rapeseed oil in the middle of each one, being careful not to saturate them.
Sprinkle approx 1 /5 of a teaspoon of dried oregano over the flesh of each Langoustine, put to one side until needed.
Now place your garlic and salt into a pestle and mortar and crush the garlic into the salt until it becomes a thin paste. At this point mix in your mayonnaise making sure to blend the two well.
Now place your baking tray under the grill for 4 mins or until the flesh turns white all the way through.

Plate and serve
Bosh!

https://marrfishhome.co.uk/products/whole-langoustines

GARLIC KING PRAWNS

Want to be taken back to that delicious tapas you had whilst visiting your favourite holiday destination? Then look no further, we have you covered with these garlic king prawns.

Prep Time 5 minutes

Cook Time 7 minutes

Servings 2 people

Calories 261kcal

Ingredients

12 extra large raw king prawns
50g butter
4 large garlic cloves, peeled and finely minced
salt and black pepper
parsley, finely chopped to garnish
lemon wedges, to serve

Instructions

Melt the butter over a gentle heat in a large frying pan and then add the minced garlic. Sauté the garlic for about 1 minute.
Add the king prawns and turn up the heat. Sauté them for about 3-5 minutes, turning them constantly until they are a vivid pink. Season lightly with salt and pepper
Serve the hot king prawns with the garlic butter, scattering the chopped parsley on top of them and with lemon wedges on the side.

Baked Dover Sole and Herb Butter

Try this tasty Dover Sole dish - classic!

Prep Time 15 minutes

Cook Time 25 minutes

Servings 2 people

Ingredients

Fish

2 x Dover Soles
125 ml White Wine
1 tsp mustard seeds
20g Butter cut into small cubes

Herb Butter

75g Butter
1 tbsp of fresh chopped Basil
1 tbsp of fresh chopped Parsley
1 tsp of fresh chopped Rosemary
Juice of half a Lemon

Instructions

Pre heat oven to 200 degrees centigrade.
Using a sharp pair of kitchen scissors cut the fin and tail off the Dover Sole, now gently score the skin at the thick end of the fish before laying them flat into a oven proof dish.
Pour over the white wine and spread the cubes of butter evenly over the fish.
Place in the oven for 15-20 minutes, the fish is done when the flesh is starting to pull away from the bone.
Meanwhile melt the butter in a pan, when melted add the herbs and lemon juice.
Remove the fish from the oven and lay onto a plate before equally portioning the herb butter sauce over the top of the fish.

Serve simply with some New Potatoes and Blanched Asparagus.

Bon appetite

SCALLOPS WITH WARM ENDIVE SALAD AND GRAPEFRUIT DRESSING

Try Marrfish's very own recipe for a yummy scallop dish... By Ben

Prep Time 10 minutes

Cook Time 15 minutes

Servings 2 people

Ingredients

Dressing

5 teaspoons honey
The juice from 1 grapefruit
Salt and pepper
1 tablespoon red wine vinegar

Salad

12 scallops
2 Endive
2 Peppers
Watercress
Spinach
4 rashers bacon
50g butter
Olive oil
Salt and Pepper

Instructions

Cube the bacon and fry in a little olive oil until cooked.
Cut the Endives length ways into 4 and sleeve the pepper.
Rub the Pepper and Endive in olive oil, and season with salt and pepper.
Place the pepper and endives into a oven proof dish, cover in tin foil and place bacon on top of the foil. Place in preheated oven at 180 degrees for 30 mins.
In meantime mix all ingredients together for dressing and whisk well.
When time remove the bacon, pepper and endive from the oven.
Now season the scallops, and pan fry for 2 mins one side in a hot pan, leave space between each scallop so that when they drop their water content (and they will) they don't boil each other.
Turn the scallops and begin to dress the salad.
After two minutes drop the butter into the pan, and baste all the scallops before removing from the heat.
Layer the salad and sprinkle the bacon bits on top before placing your scallops to finish.

Bosh - Bon Appetite

Order your scallops here...

https://marrfishhome.co.uk/products/scallops-roeless

https://marrfishhome.co.uk/products/scallops-in-shell

PAN-FRIED SCALLOPS WITH LIME & CORIANDER

For a healthy-yet-special starter, try Jo Pratt's zesty scallops

Prep Time 10 minutes

Cook Time 2 minutes

Servings 2 people

Ingredients

6-8 scallops
1 tbsp olive oil
2 large chopped garlic cloves
1 tsp chopped fresh red chilli
juice of half a lime
roughly chopped coriander
salt and pepper

Instructions

Fry the scallops in the olive oil for about 1 min until golden, then flip them over and sprinkle over the garlic cloves and chopped fresh red chilli into the pan. Cook for about 1 min more, then squeeze over the juice of the lime.
Finish off with roughly chopped coriander and salt and pepper. Serve straight away.

SEARED SCALLOPS WITH FLAVOURED GREENS

Cooking for friends? This sophisticated starter is a taste sensation with lemon, anchovies and garlic packing a punch

Prep Time 15 minutes

Cook Time 10 minutes

Servings 6 people

Calories 146kcal

Ingredients

2 tbsp rapeseed oil
3 shallots, diced
2 garlic cloves, crushed
zest and juice 2 lemons
300g dark greens, such as cavalo nero or kale, stalks removed then shredded
50g anchovies, chopped
9 large scallops, roe removed and halved horizontally
knob of butter

Instructions

Heat half the oil in a frying pan. Add the shallots, garlic and lemon zest, and fry gently until soft. Add the greens the anchovies, and cook for 5 mins until the leaves are wilted.
Meanwhile, heat the remaining oil in a non-stick pan, then add the scallops and fry for 1-2 mins on each side. Add the butter and lemon juice to the pan and swirl until the butter melts and you have a glossy sauce. Divide the cabbage an

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SEA BASS & ARTICHOKE SALAD

Serve this sea bass, couscous and artichoke salad with fresh herbs and lemon as a quick and easy supper for two. It takes just 20 minutes from prep to plate.

Prep Time 5 minutes

Cook Time 15 minutes

Servings 2 people

Calories 659kcal

Ingredients

100g couscous
175g pack chargrilled artichokes, roughly chopped
½ tsp Dijon mustard
1½ tbsp olive oil
½ small pack dill, leaves finely chopped
½ small pack parsley, leaves finely chopped
1 lemon, zested and juiced
2 large handfuls watercress
2 sea bass fillets

Instructions

Cook the couscous following pack instructions, then mix with the artichokes. Whisk the mustard with the oil from the artichoke pack, along with ½ tbsp olive oil, then add it to the couscous. Toss the herbs into the salad, along with the lemon zest and juice, some seasoning and the watercress.
Heat the remaining oil in a large, non-stick frying pan over a medium-high heat. Season the sea bass skin, then place it, skin-side down, in the oil. Use the back of a fish slice to hold the fish down, as it will start to curl up a bit. Once the flesh is nearly all opaque, around 3 mins, flip over and cook for 1 min more. Divide the salad between two plates and place the fish on top.

BAKED SEA BASS WITH LEMON CAPER DRESSING

This elegant, main is special enough for a dinner party, yet simple and quick to make for no fuss entertaining.

Prep Time 10 minutes

Cook Time 10 minutes

Servings 4 people

Calories 196kcal

Ingredients

4 sea bass fillets

For the caper dressing

3 tbsp extra virgin olive oil
grated zest 1 lemon, plus 2 tbsp juice
2 tbsp small capers
2 tsp Dijon mustard
2 tbsp chopped flat-leaf parsley, plus a few extra leaves (optional)

Instructions

To make the dressing, mix the oil with the lemon zest and juice, capers, mustard, some seasoning and 1 tbsp water. Don't add the parsley yet (unless serving straight away) as the acid in the lemon will fade the colour if they are left together for too long.
Heat the oven to 220C/200C fan/gas 7. Line a baking tray with baking parchment and put the fish, skin-side up, on top. Brush the skin with oil and sprinkle with some flaky salt. Bake for 7 mins or until the flesh flakes when tested with a knife. Arrange the fish on warm serving plates, spoon over the dressing and scatter with extra parsley leaves, if you like.

SEA BREAM WITH GARLIC

Simplicity at it's best - sea bream with garlic and rosemary olive oil. Healthy and delicious in one.

Prep Time 15 minutes

Cook Time 15 minutes

Servings 4 people

Calories 329kcal

Ingredients

4 prepared whole sea bream
2 garlic cloves
large handful of fresh rosemary sprigs
4 tbsp olive oil
salt and black pepper
lemon wedges, to serve

Instructions

Gently bash or chop the rosemary and garlic then place in a small dish with the olive oil. Leave for 10 minutes to allow the flavours to combine.
Preheat the grill to medium.
Slash the fish a few times with a sharp knife on one side only, making sure you don’t cut all the way through the flesh.
Remove the rosemary and garlic from the oil then brush the fish on both sides with the oil. Poke a few rosemary sprigs into the slashes and season with salt and pepper.
Grill for 5-7 minutes on each side or until cooked through. Serve with the lemon wedges.

COLEY KORMA WITH FLUFFY RICE

This mild, fragrant fish curry tastes so fresh and amazing – it's great for kids.

Prep Time 20 minutes

Cook Time 35 minutes

Servings 4 people

Calories 507kcal

Ingredients

2 heaped tablespoon Patak's korma paste
4 coley fillets
olive oil
4 spring onions
½-1 fresh red chilli
a few sprigs of fresh coriander
200ml light coconut milk
1 lemon

Rice

1 cup basmati rice
sea salt

Instructions

Add the rice to a small pan with 2 cups of boiling water and a pinch of sea salt. Bring to the boil on a high heat, then turn the heat down to low, cover and leave for 7 to 8 minutes.
Put a large frying pan on a medium heat. Use the back of a spoon to spread 1 heaped tablespoon of the korma paste all over the flesh side of the fish fillets. Add a lug of oil to the hot pan, then add the coley, flesh-side down. Cook for about 10 minutes, turning halfway when you’ve got some colour.
Trim and finely slice the spring onions and chilli, keeping them separate. Pick the coriander leaves, then finely chop the stalks.
Check your rice – all of the water should have been absorbed by now so fluff it up with a fork and take it off the heat. Pop the lid back on so it stays warm.
Turn the heat up to high on the fish and throw in the greener half of your sliced spring onions. Stir in the remaining korma paste, coconut milk, coriander stalks and most of the fresh chilli.
Let it bubble away for a couple of minutes until the fish starts to flake apart. Taste your sauce and add a squeeze of lemon juice if it needs it.
Divide the rice between your plates then top each portion with a piece of coley. Pour the sauce over the top, then scatter over the reserved spring onions, chilli and coriander leaves. Serve with lemon wedges on the side for squeezing over.

COLEY CHILLI AND CORIANDER FISH PARCEL

Baking fish is a great way to reduce calories. Give the fish extra oomph with chilli and coriander.

Prep Time 1 hour

Cook Time 30 minutes

Servings 1 people

Ingredients

1 coley fillet
2 tsp lemon juice
1 tbsp fresh coriander leaves
1 garlic clove, roughly chopped
1 green chilli, deseeded and chopped
¼ tsp sugar
2 tsp natural yoghurt
80g mangetout, steamed, to serve

Instructions

Preheat the oven to 200C/180C Fan/Gas 6.
Place the fish in a non-metallic dish and sprinkle with the lemon juice. Cover and leave in the fridge to marinate for 15-20 minutes.
Put the coriander, garlic and chilli in a food processor or blender and process until the mixture forms a paste. Add the sugar and yoghurt and briefly process to blend.
Lay the fish on a sheet of foil. Coat the fish on both sides with the paste. Gather up the foil loosely and turn over at the top to seal. Return to the fridge for at least 1 hour.
Place the parcel on a baking tray and bake for about 15 minutes, or until the fish is just cooked. Serve with the mangetout.

COLEY WITH MASH

Enjoy this coley with mash and asparagus recipe. A superb alternative to cod or haddock.

Prep Time 12 minutes

Cook Time 20 minutes

Servings 2 people

Calories 471kcal

Ingredients

2 170g coley fillets
450g potatoes, peeled and cut into chunks
1 tbsp olive or rapeseed oil
2 tsp butter
4 tbsp semi-skimmed milk
chopped fresh parsley, to garnish
320g mixed green vegetables, steamed
lemon wedges, to serve
salt & pepper

Instructions

Place the potatoes in a pan with just enough water to cover them. Bring to the boil, then cover and simmer for 20 minutes or until tender.
While the potatoes are boiling, heat the olive oil and 1 tsp of the butter in a frying pan over a medium heat, until sizzling. Season the coley with salt and black pepper and add to the pan. Cook for 3-4 minutes on each side – when cooked, it will be white all the way through – then keep warm and set aside.
When the potatoes are cooked, bring the milk to the boil. Drain the potatoes then return to the pan with the milk and remaining butter. Mash until smooth and creamy. Season with salt and pepper to taste.
Divide the mash between two plates then top the with fish, garnished with the parsley, and serve with the green veg and lemon wedges.

WARM TUNA & LENTIL NIÇOISE SALAD

The simplest of salads that's two of your 5 a day. With just 4 ingredients you can create a hearty lentil lunch to keep you going 'til dinner.

Prep Time 3 minutes

Cook Time 7 minutes

Servings 2 people

Calories 554kcal

Ingredients

2 medium eggs
1 pouch lentils
1 mixed olive and veg antipasti
2 tuna steaks

Instructions

Cook the eggs in a pan of boiling water for 7 mins, then set aside in cold water. Tip the lentils into a saucepan and gently warm. Stir through the mixed antipasti in their oil, along with the tuna steaks broken into large flakes. Season to taste. Gently peel the eggs and slice them in half. Spoon the warm lentils into bowls and top each one with the halved eggs and black pepper.

GRILLED HALIBUT WITH CHUNKY AVOCADO SALSA

Add some oomph to halibut with salsa and avocado - it'll remind you of Mediterranean nights.

Cook Time 15 minutes

Servings 2 people

Calories 423kcal

Ingredients

1 ripe avocado
2 ripe plum tomatoes, each chopped into 6
1 small red onion, finely sliced
3 olive oil, plus some for drizzling
juice half a lemon or 1 lime
small bunch coriander, leaves only
2 halibut portions

Instructions

Halve and stone the avocado and use a teaspoon to scoop chunks of the flesh into a bowl. Gently mix all the other ingredients, except the fish, in with the avocado, then set aside.
Heat a griddle pan until very hot. Season the fish with pepper, and salt if you want, then drizzle with a little olive oil. Griddle the fillets for 2-3 mins on each side until charred and cooked through. Serve with the avocado salad.

RED WINE POACHED HALIBUT WITH BACON & MUSHROOMS

An ultra-indulgent fish dish using fresh halibut, streaky bacon, wild mushrooms and a flavourful sauce made from the simmered-down poaching liquid.

Prep Time 10 minutes

Cook Time 30 minutes

Servings 2 people

Calories 447kcal

Ingredients

200ml red wine
100ml chicken stock
3 thyme sprigs
3 black peppercorns
2 halibut portions
2 rashers streaky bacon
1 tbsp oil
2 tbsp butter
100g wild mushrooms (or a large king oyster mushroom, cut in half lengthways)
½ lemon juiced
115g spinach

Instructions

Heat oven to 160C/140C fan/gas 3. Put the wine, stock, thyme, peppercorns and a pinch of salt in a deep-sided frying pan and bring to just below the boil. Drop in the halibut, turn down the heat and poach for 8 mins or until flaking apart. While the fish is poaching, fry the bacon in a hot frying pan for 2 mins each side until crispy. Remove from the pan, cover with foil and keep warm in the oven.
In the same frying pan, heat the oil and 1 tbsp butter until foaming. Add the mushrooms and cook until you get a lovely golden colour. (If using a king oyster mushroom, turn over to get an even colour on both sides.) Once cooked, add the lemon juice to taste and sprinkle with a little salt.
Lift the cooked fish from the pan, lay on a plate, cover with foil and keep warm in the oven. Turn the heat up on the poaching liquid, reduce by two-thirds, then pour through a fine sieve.
Wash the spinach in cold water and add to the mushrooms. Season, add more butter if needed, and cook for about 3 mins, stirring until wilted. Divide the spinach and mushrooms between two plates and serve the halibut on top. Spoon over the reduced sauce and top with a rasher of crispy bacon.

MASALA MACKEREL

The strong flavour of mackerel can handle some spice, so we’ve paired it with aromatic cumin, coriander and fennel, fiery ginger and tangy pickled onions.

Prep Time 20 minutes

Cook Time 15 minutes

Servings 4 people

Calories 783kcal

Ingredients

4 mackerel fillets
drizzle of rapeseed oil, vegetable oil or sunflower oil
rice, to serve (optional)

1 tsp cumin seeds
½ tsp coriander seeds
½ tsp fennel seeds
2 tsp garam masala
1 roasted red pepper, from a jar
2 garlic cloves
thumb-sized piece ginger, peeled and roughly chopped
1 small onion, halved
1 tbsp tomato purée
2 tbsp desiccated coconut

For the green yogurt

250g pot natural yogurt
small bunch coriander, plus a few leaves to serve
2 limes, 1 zested, ½ juiced, 1 cut into wedges to serve
1 tsp sugar
2 spring onions

For the pickled onions

1 red onion, thinly sliced
½ lime, juiced
½ tsp sugar

Instructions

First make the masala paste. Tip the seeds into a dry frying pan, toast for 1-2 mins until aromatic, then tip into the small bowl of a food processor. Add the remaining paste ingredients, season with salt and whizz until everything is finely chopped and well combined. Add a splash of water and combine well.
Slash each mackerel a few times on each side. Rub the paste all over each fish, making sure you get into the slashes. Cover with cling film and chill for 1 hr, or overnight if you like.
For the yogurt, combine the ingredients in the small bowl of your food processor, season well and chill until ready to serve. Put the ingredients for the pickled onions in a bowl. Massage the lime juice and sugar into the onion rings for 1-2 mins, then cover and set aside at room temperature to pickle for 30 mins, or overnight if you prefer.
If serving with rice, make sure you have this on the go. Heat the grill to high. Put the mackerel on a baking tray lined with foil. Drizzle with a little oil and grill for 5-6 mins each side, or until the flesh is cooked through – it should easily slide away from the bones when pushed with a knife.
To serve, arrange the fish on a platter. If the yogurt has thickened, loosen it with a drizzle of water – it should be like single cream. Drizzle it over the fish, then top with pickled onions, coriander leaves and lime wedges. Serve the rice on the side, with extra green yogurt sauce.

WARM MACKEREL & BEETROOT SALAD

A simple but flavoursome salad that's easily made for two or more people.

Prep Time 10 minutes

Cook Time 15 minutes

Servings 4 people

Calories 645kcal

Ingredients

450g new potato, cut into bite-size pieces
3 smoked mackerel fillets, skinned
250g cooked beetroot
100g bag mixed salad leaves
2 sticks of celery
50g walnut pieces

For the dressing

6 tbsp good-quality salad dressing
2 tsp creamed horseradish sauce

Instructions

Boil the potatoes for 12-15 mins until just tender. Meanwhile, flake the mackerel fillets into large pieces and cut the beetroot into bite-size chunks.
Drain the potatoes and cool slightly. Mix the salad dressing and horseradish sauce together in a salad bowl and season. Tip in the potatoes – they should still be warm.
Add the salad leaves, mackerel, beetroot, celery and walnuts, and toss gently. Serve with crusty bread.

POSH MACKEREL ON TOAST

Push the boat with these posh sardines with toast recipe for when you are wanting to impress!

Prep Time 10 minutes

Cook Time 5 minutes

Servings 1 people

Calories 579kcal

Ingredients

3 mackerel, cleaned and gutted
1 tbsp olive oil, plus extra for brushing
1 clove garlic, roughly chopped
1 small red or green chilli, deseeded and roughly chopped
handful fresh herbs, e.g. parsley, chopped
3 slices sourdough bread, toasted
lemon wedge, to serve
black pepper

Instructions

Gently heat the oil in a non-stick frying pan and add the garlic, chilli and herbs. Fry for a few minutes.
Preheat the grill too high. Brush the sardines with a little oil and place under the grill. Cook for a few minutes on each side until cooked through.
Top the sourdough toast with the sardines then spoon over the gar

Super Healthy Fish & Chips

Try this super healthy version of the British classic!

Prep Time: 10 minutes

Cook Time: 25 minutes

Serves: 2 people

Ingredients

For Chips

6 x medium potatoes
2 x tablespoons of Tumeric
2 tablespoons of vegetable oil

For Fish

2 large haddock fillets
100g panko bread crumbs
Half a bunch Coriander
1 lemon
20g parmesan cheese

Instructions

Peel the potatoes and cut into chips.
Add the tumeric and potatoes to a medium sauce pan and add enough water to just cover the potatoes.
Bring potatoes to the boil and boil for 5 mins before turning the heat off and allow them to sit in the turmeric water whilst you prepare the fish
Add the oil to a baking tray and put into an oven at 200 degrees centigrade
In a shallow dish long enough to lay the fish in put the breadcrumbs, coriander and parmesan cheese
Grate the zest of the whole lemon and add to breadcrumb, then cut the lemon in half and squeeze the juice by hand over over the mixture. Use your hands to stir all the ingredients together
Press each fillet one at a time into the breadcrumbs mixture flesh side down so that the breadcrumb sticks to the fillet, before then laying the fillet on a tray lined with baking paper, skin side down
With both fillets on the tray, use you hands to push and remaining mixture left in the dish onto the top of the fillets covering as many gaps as possible
Drain the chips and add them to the now heated tray with oil and put them into the oven for 10 mins
Remove the chips and turn them all over before returning to the oven, also add the fish to oven and cook all the ingredients until the fish begins to flake, approx 20 mins

Plate and eat - Enjoy

https://www.marrfishhome.co.uk/products/haddock-fillet

HADDOCK IN TOMATO & BASIL SAUCE

A deliciously simple and low fat fish dinner.

Cook Time 50 minutes

Servings 4 People

Calories 212kcal

Ingredients

1 tbsp olive oil
1 onion thinly sliced
1 small aubergine, roughly chopped
½ tsp ground paprika
2 garlic cloves, crushed
400g can chopped tomatoes
1 tsp dark or light muscovado sugar
8 large basil leaves, plus a few extra for sprinkling
4 haddock fillets

Instructions

Heat the olive oil in a large non-stick frying pan and stir fry the onion and aubergine. After about 4 minutes the vegetables will start to turn golden but won’t be soft yet, so cover with a lid and let the vegetables steam-fry in their own juices for 6 minutes – this helps them to soften without needing to add any extra oil.
Stir in the paprika, garlic, tomatoes and sugar with 1⁄2 tsp salt and cook for another 8-10 minutes, stirring, until onion and aubergine are tender.
Scatter in the basil leaves then nestle the fish in the sauce, cover the pan and cook for 6-8 minutes until the fish flakes when tested with a knife and the flesh is firm but still moist. Tear over the rest of the basil and serve with a salad and crusty bread.

CURRIED COD

Prep Time 10 minutes

Cook Time 25 minutes

Servings 4 People

Calories 296kcal

Ingredients

1 tbsp oil
1 onion, chopped
2 tbsp medium curry powder
thumb-sized piece ginger, peeled and finely grated
3 garlic cloves, crushed
2 x 400g cans chopped tomatoes
4 cod fillets
1 lemon zest
handful of coriander

Instructions

Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning.
Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over.

COD WITH BACON, LETTUCE & PEAS

A good source of folate and fibre, this healthy fish supper also contains two of your five-a-day.

Prep Time 8 minutes

Cook Time 12 minutes

Servings 2 People

Calories 430kcal

Ingredients

2 tsp sunflower oil
2 rashers rindless smoked streaky bacon, cut into small pieces
1 long shallot or small onion very finely sliced
1 garlic clove crushed
2 140g/5oz thick skinless cod fillets
140g frozen peas
200ml chicken stock fresh or made with ½ cube
2 little Gem lettuces thickly shredded
2 tbsp half-fat crème fraîche
2 thick slices crusty wholegrain bread, to serve

Instructions

Heat the sunflower oil in a medium non-stick frying pan. Add the bacon, shallot or onion, and garlic. Cook gently, stirring, for 2 mins, then push to one side of the pan.
Season the cod with ground black pepper. Fry in the pan for 2 mins, then turn over. Add the peas and stock, and bring to a simmer. Cook over a medium heat for a further 2 mins, then add the lettuce and crème fraîche. Cook for a couple mins more, stirring the vegetables occasionally, until the fish is just cooked and the lettuce has wilted. Serve with bread to mop up the broth.

COD KOFTA FLATBREAD

Bringing together Indian spices and cool coconut relish, this street-food inspired cod dish is bursting with gentle chilli heat and fresh fragrant herbs.

Cook Time 25 minutes

Servings 4 people

Calories 671kcal

Ingredients

4 cod fillets
grated zest of a lemon
2 cm piece ginger, peeled and finely grated
2 cloves garlic, crushed
1 green chilli, finely chopped
½ tsp turmeric
1 tsp ground cumin
½ tsp cumin seeds
2 cardamom pods, seeds removed and crushed
30g breadcrumbs
handful of dill, chopped
handful of coriander leaves, chopped
sea salt flakes & freshly ground black pepper
rapeseed oil, for frying

Relish

50g desiccated coconut
½ small red onion, finely diced
1 green chilli, finely chopped
juice of 1 lime
small handful of coriander leaves, chopped
small handful of mint leaves, chopped
sea salt flakes & freshly ground black pepper
pinch of caster sugar

Instructions

Roughly chop the fish into small pieces and put into a food processor with all the other kofta ingredients. Season well and pulse until combined. Mould into 20 small koftas and pop in the fridge to chill for half an hour.
Meanwhile, in a small bowl, combine all the relish ingredients and leave to one side.
Add a little oil to a frying pan and fry the koftas until cooked through – this will take about 3-4 minutes on each side.
Serve immediately on the warmed flatbreads with the coconut relish.

HAKE WITH CHORIZO AND POTATOES

Paprika and chorizo flavour this simple one-pot fish dish from Galicia in Spain. You could try it with cod or haddock instead of hake if you prefer.

Prep Time 25 minutes

Cook Time 30 minutes

Servings 4 people

Ingredients

50ml olive oil
2 onions, sliced thinly
6 tsp garlic cloves, sliced
2 paprika
70g chorizo, cut into cubes
100g padron peppers or other tiny green peppers, sliced (or 1 large pepper, diced)
900g floury potatoes, scraped and halved lengthways
85ml dry white wine
300m water
8x100g hake portions
salt and freshly ground black pepper

Instructions

Heat the olive oil in a terracotta cazuela or a shallow flameproof casserole.
Add the onions and garlic and cook gently until soft.
Add the paprika and fry for 2-3 minutes, then add the chorizo sausage and green peppers and fry for another 3-4 minutes.
Stir in the potatoes, then pour in the wine and water, season with some salt and pepper and simmer for about 10 minutes, until the potatoes are just tender and the liquid has reduced a little.
Season the hake steaks well on both sides. Put them on top of the potatoes, cover and simmer for 8-10 minutes, until the hake is cooked through.

PAN-FRIED HAKE, WHITE BEAN & CHORIZO BROTH

This gutsy soup has a Spanish tone and works with other white fish like cod - layer the flavour up with garlic and paprika.

Prep Time 15 minutes

Cook Time 50 minutes

Servings 6 People

Calories 577kcal

Ingredients

450g dried white beans, such as haricot or cannellini,
4 garlic cloves 3 left whole, 1 crushed
2 bay leaves
1 tsp thyme leaf chopped, plus extra to serve
6 tbsp olive oil
100g good white bread, diced
100g cooking chorizo skinned and chopped into small chunks
1 onion, sliced
3 tsp paprika
1L chicken stock
Small handful parsley, chopped
6 hake fillets

Instructions

Drain the beans, then tip into a large pan with 2 litres of water. Simmer with the whole garlic cloves, bay leaves and thyme for 30 mins or until cooked and tender. Remove from the heat and set aside.
Meanwhile, heat 2 tbsp oil in a frying pan. Fry the bread with the remaining garlic clove. When golden and crisp, scoop out and drain on kitchen paper. Add the chorizo to the pan, fry until crisp, tip out and keep warm with the bread.
Add another 2 tbsp oil and the onion to the pan, and cook for 5 mins until softened. Stir in the paprika. Drain the beans and add to the onions with the chicken stock and 2 tsp salt. Cook for 5-10 mins. Stir through the parsley and keep warm.
Season the hake and heat the remaining 2 tbsp oil in the frying pan. Put the hake, skin-side down, in the pan and cook for 3-5 mins over a medium high heat to crisp up the skin. Flip the fish over and cook for a further 3-5 mins until cooked through. Spoon the white bean mix into bowls, place the hake on top and finish with the fried bread, chorizo and a little more thyme.

GOLDEN BEER-BATTERED FISH WITH CHIPS

Cooking cod, hake or haddock in a super-crispy batter made from sparkling water steams the fish so it's really moist.

Prep Time 15 minutes

Cook Time 40 minutes

Servings 2 People

Calories 1040kcal

Ingredients

50g plain flour
50g cornflour
1 tsp baking powder
turmeric
75ml lager/beer
75ml sparkling water
1L sunflower oil for frying
400g hake fillets
750g Maris Piper or Desiree potatoes peeled and sliced into thick chips
2 tbsp plain flour
2 tbsp sunflower oil

Instructions

Combine the flour, cornflour, baking powder and turmeric in a large bowl, season, then spoon 1 tbsp onto a plate and set aside. Gradually pour the beer and water into the bowl, stirring with a wooden spoon until you have a smooth, lump-free batter. Leave to rest for 30 mins while you prepare the chips.
Heat oven to 200C/fan 180C/gas 6. Boil a large pan of water, then add the chipped potatoes and boil for 2-3 mins until the outsides are just tender but not soft. drain well, then tip onto a large baking tray with the flour, oil and some salt. Gently toss together until all the potatoes are evenly coated and the flour is no longer dusty. Roast for 30 mins, turning occasionally, until the chips are golden and crisp.
To cook the fish, heat the 1 litre oil in a deep saucepan until a drop of batter sizzles and crisps up straight away. Pat the fish dry with kitchen paper, then toss it in the reserved turmeric flour mix. Shake off any excess, then dip into the batter. Carefully lower each fillet into the hot oil and fry for 6-8 mins – depending on the thickness of the fish – until golden and crisp. Using a large slotted spoon, lift out the fish, drain on kitchen paper, then sprinkle with salt. Serve with the hot chips and Homemade tomato sauce.

POACHED PLAICE WITH CREAMY MUSHROOM SAUCE

A simple poached plaice with creamy mushroom sauce recipe that you will find delicious.

Prep Time 10 minutes

Cook Time 15 minutes

Servings 4 people

Calories 292kcal

Ingredients

4 skinless fillets of plaice
175ml reduced-salt fish stock
175ml white wine
sprig rosemary, leaves only
100g button mushrooms, sliced
small bag of baby spinach
2 tbsp reduced-fat crème fraiche
500g steamed new potatoes in their skins
160g steamed green beans
160g steamed asparagus

Instructions

Put the stock, wine and rosemary into a shallow saucepan, bring to the boil and simmer until it’s reduced to half the original quantity. Add the mushrooms and simmer for a further 2-3 minutes.
Loosely roll up the fillets of fish and put on top of the mushrooms. Cover with a lid and gently poach the fish for around 5-8 minutes, or until it’s cooked through.
Put the spinach in a colander then pour over a kettleful of boiling water. Drain well then divide between four warm plates. Remove the plaice from the stock and mushroom mixture and put on top of the spinach.
Add the crème fraiche to the stock and mushrooms and gently heat through (don’t allow it to boil or it may curdle) and pour over the fish.
Serve with the potatoes, asparagus and green beans.