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!


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



  • 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



  • 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.


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



  • 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



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



  • 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.


This langoustines recipe is perfect for dinner parties – quick, a bit showy and totally delicious.
 Cook Time 35 minutes
 Calories 610kcal



  • 1 kg langoustines
  • 400 ml white wine , or water
  • 50 g fresh breadcrumbs
  • olive oil
  • 2 lemons



  • 100 g butter , softened
  • 2 tsp coarse black pepper
  • 1 lemon



  • For the lemon and pepper butter, simply mix the butter, black pepper and the lemon zest with a pinch of sea salt and set aside.
  • Heat a grill to high. Combine the langoustines and wine or water in a pan. Bring to the boil, cover, then lower the heat and simmer for 5 minutes. Remove and cool slightly.
  • Place your langoustines, belly-side down, on a chopping board and cut in half lengthways, discarding the black vein in the tail.
  • Place, flesh-side up, on a baking tray, top with the lemon butter, sprinkle over the breadcrumbs and drizzle with oil.
  • Finely grate the zest from 1 lemon into a bowl and set aside, then halve both lemons. Place the lemon halves on the tray. Grill for 5 to 10 minutes, or until golden – keep an eye on it.
  • Serve the langoustines sprinkled with zest and with the grilled lemon.


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



  • 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



  • 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.


Use pots of white and brown crabmeat, or pick the meat from fresh crab for this tasty Sri Lankan crab curry. Tamarind adds a lovely sweet and sour note.
 Prep Time 30 minutes
 Cook Time 15 minutes
 Servings 4 people
 Calories 499kcal



  • 85ml oil
  • 1 tsp fenugreek seeds
  • 1 tsp mustard seeds
  • 2 garlic cloves, chopped
  • 2-3 green chillies, chopped
  • 1 thumb-sized piece ginger, grated
  • 10 curry leaves
  • 2 onions, sliced
  • 2 tsp chilli powder
  •  tsp turmeric
  • 300ml fish stock
  •  tbsp coconut milk powder
  • 2 tbsp tamarind pulp water
  • 2 tomatoes, cut into chunks
  • 10g fresh drumstick leaves (optional)
  • 500g white crabmeat (use ready prepped or pick your own)
  • 20g brown crabmeat (use ready prepped or pick your own)
  • cooked rice
  • 115g frozen or fresh grated coconut
  • 1 tbsp cumin seeds
  • 1 tbsp peppercorns



  • First, make the paste. Dry-roast the coconut, cumin seeds and peppercorns until golden, then pound using a pestle and mortar or blend to a smooth paste.
  • Heat the oil in a saucepan, add the fenugreek and mustard seeds and cook until they start to crackle. Add the garlic, green chilli, ginger, curry leaves and onion, sauté until golden, then add the chilli powder, turmeric and coconut paste. Cook for 10-15 mins, making sure the mixture doesn’t stick – add a splash of water if you need to. Add the fish stock and reduce until the mixture thickens a little.
  • Add the coconut milk powder, tamarind pulp and tomatoes and stir in the drumstick leaves, if using. Season with salt and cook for 10 mins. Check the seasoning, then add the mixed crabmeat and heat through, stirring gently. Serve with rice.


For a healthy-yet-special starter, try Jo Pratt's zesty scallops
 Prep Time 10 minutes
 Cook Time 2 minutes
 Servings 2 people



  • 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



  • 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.


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



  • 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



  • 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


This appetising scallops with chorizo recipe will really impress dinner guests.
 Prep Time 10 minutes
 Cook Time 20 minutes
 Servings 2 people
 Calories 348kcal



  • 6 prepared scallops
  • 160g frozen peas
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 50g chorizo, cut into even sized chunks
  • salt and black pepper
  • rocket leaves, to garnish



  • Boil the peas according to the pack instructions then drain well. Add half the butter, blitz with a hand blender, and season with salt and pepper to taste. Keep warm and set aside.
  • Heat the oil in a non-stick frying pan, add the chorizo and gently fry until crisp. Remove from the pan with a slotted spoon.
  • Turn up the heat and add the remaining butter to the pan. Season the scallops with salt and pepper, then add to the pan. Move the frying pan like a clock face. When you came back to the top turn the scallops over. They only take around a minute to cook on each side (depending on how big they are).
  • Spoon the pea puree onto two plates, then arrange with the chorizo and scallops. Drizzle over the remaining oil from the pan and garnish with a few rocket leaves.


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



  • 100g couscous
  • 175g pack chargrilled artichokes, roughly chopped
  • ½ tsp Dijon mustard
  •  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



  • 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.


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



  • 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)



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 1 cup basmati rice
  • sea salt



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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.


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



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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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


There's no tedious stirring with this one - just stick it in the oven until creamy and delicious.
 Prep Time 5 minutes
 Cook Time 35 minutes
 Servings 4 People
 Calories 444kcal



  • Small knob of butter
  • 1 large leek, thinly sliced
  • 300g risotto rice, such as arborio or carnaroli
  • 700ml fish or vegetable stock
  • 250ml full-fat milk
  • 375g undyed smoked haddock skinned and cut into large chunks
  • 3 tbsp crème fraîche
  • 100g baby spinach



  • Heat oven to 200C/180C fan/gas 6. Heat the butter in a large ovenproof dish over a medium heat. Cook the leek for 4-5 mins, stirring regularly, until just tender. Add the rice and stir for a further 2 mins.
  • Add the stock and milk, bring to the boil and bubble for 5 mins before sitting the haddock on top. Cover with a lid or foil and bake in the oven for 18 mins until the rice is tender.
  • Fold in the crème fraîche and spinach, season with plenty of black pepper, then cover the pan again and leave to rest out of the oven for 3 mins before serving – the steam will soften the spinach.


A deliciously simple and low fat fish dinner.
 Cook Time 50 minutes
 Servings 4 People
 Calories 212kcal



  • 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



  • 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.


This indulgent fish curry is full of gorgeous spices like fenugreek powder, cumin and red chillies. Use whatever white fish you want, but we opted for cod. We all use whole coconut milk as we love the flavour, but swap for reduced-fat if you prefer.
 Prep Time 15 minutes
 Cook Time 50 minutes
 Servings 2 people



  • 1 onion, finely diced
  • 1 2cm piece ginger, peeled and finely diced
  • 3 garlic cloves, finely diced
  • 2 red chillies, seeds removed and finely diced
  • 1 red pepper, chopped into 1cm pieces
  • 2 tsp coriander seeds
  • 1 tsp cumin seeds
  • Seeds of 3 green cardamom pods
  • 2 tsp Fennel seeds
  • 1 tsp Fenugreek powder
  • 2 tsp turmeric
  • 2 tsp mustard seeds
  • 225g vine tomatoes, halved
  • 60g green beans, chopped in 1cm lengths
  • 4 tsp fish sauce
  • 150g raw King prawns
  • 250g white fish - cod, haddock, hake or coley
  • 400ml coconut milk
  • 1 lime
  • 30g coriander, finely chopped
  • Jasmine rice, to serve



  • In a pestle and mortar, grind together cardamom pod seeds, fennel seeds, cumin, and coriander until they’re a fine powder.
  • In a heavy bottom casserole dish, heat 50ml vegetable oil. Add onion, garlic and chilli. Cook for 10 min, until lightly coloured.
  • Add your spice mixture, turmeric, fenugreek and mustard seeds. Cook for a couple mins until fragrant.
  • Add coconut milk, tomatoes, green beans and red pepper. Simmer for 10 min until soft.
  • Add the fish and prawns to the reduced sauce and gently cook for 5 minutes until the fish is cooked through.
  • Stir through the juice of one lime and the fresh coriander, check seasoning.
  • Serve with Jasmine rice.


 Prep Time 10 minutes
 Cook Time 25 minutes
 Servings  4 People
 Calories 296kcal



  • 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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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.


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



  • 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



  • 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.