Fish Recipes

HERBY SALMON WITH LEMON

  A delicious way to prepare fresh salmon – buttery and moreish!

  Serves 6

  INGREDIENTS:

  •   6 tbsp. butter, at room temperature
  •   1 ounce parsley, chopped
  •   3 cloves garlic, finely chopped
  •   6 salmon fillets – about 1½ pounds
  •   6 slices lemon
  •   Salt and pepper

  DIRECTIONS:

  1.     Pre-heat the oven to 375°F.
  2.     Cut 6 pieces of foil large enough to wrap around each piece of fish.
  3.     Mix together the butter, garlic and parsley in a small bowl.
  4.     Place a salmon fillet in the centre of each piece of foil and season with salt and pepper.
  5.     Make a few cuts in each salmon fillet with a sharp knife and rub the butter evenly among the pieces.
  6.     Place the lemon slices on top of the fish.
  7.     Wrap up the ‘parcels’ and seal the foil at the edges.
  8.     Place on a baking tray and bake for 12 – 15 minutes in the hot oven.
  9.     Open the packets to serve piping hot.

  Nutritional Facts per portion: Calories 258, Fat 18.6g, Carbohydrate 1.5g, Dietary Fiber 0g, Net Carbs 1.5g, Protein 22.4g.


TUNA AND SHRIMP CAKES

  These delicate fish cakes are ideal to serve for lunch or a light dinner and would go well with a green salad.

  Serves 4

  INGREDIENTS:

  •   6 ounces tuna meat, tinned
  •   6 ounces fresh shrimp, cleaned and cooked
  •   2 tbsp. green bell pepper, finely chopped
  •   1 tbsp. green onion, finely chopped
  •   2 tbsp. celery stalk, finely chopped
  •   1 clove garlic, finely chopped
  •   1 tbsp. butter
  •   1 large egg
  •   ¼ tsp. paprika
  •   Pinch cayenne pepper
  •   1 ounce cheddar cheese, grated
  •   ¼ cup pork rinds, crushed
  •   Vegetable oil for frying

  DIRECTIONS:

  1.     Mince about half of the shrimp and finely chop the rest.
  2.     In a skillet, sauté the celery, bell pepper and garlic in the butter until tender.
  3.     Combine the tuna meat, shrimp and vegetables in a bowl and mix in the egg.
  4.     Stir in all of the seasoning, the cheese and the pork rinds.
  5.     Mix to a stiff paste and refrigerate for about an hour until firm.
  6.     Heat some vegetable oil in a skillet; make sure that there is enough to cover the bottom of the pan.
  7.     Form the fish cakes into 8 small equal portions and flatten slightly.
  8.     Place in the hot oil and fry, turning gently to ensure that they are brown on both sides.
  9.     Serve hot.

  Nutritional Facts per portion: Calories 215, Fat 11.3g, Carbohydrate 1.7g, Dietary Fiber 0g, Net Carbs 1.7g, Protein 27.7g.


SUMMER CRAB CAKES

  Enjoy these on a sunny summer’s day! They are served with a tangy mayo dressing too.

  Serves 6

  INGREDIENTS:

  •   1 pound crab meat, shredded
  •   ¼ cup olive oil
  •   ¼ cup flax seed flour
  •   3 tbsp. coconut flour
  •   1 tsp. salt
  •   1 tsp. mustard powder
  •   1 tsp. garlic powder
  •   Pinch freshly ground black pepper
  •   2 small celery stalks, finely chopped
  •   ½ red bell pepper, finely chopped
  •   4 small green onion, minced
  •   2 large fresh eggs
  •   1½ tbsp. Worcestershire sauce
  •   Butter for frying

  DIRECTIONS:

  1.     In a large bowl mix together all of the ingredients to make a firm dough.
  2.     With damp hands form the mixture into 12 small patties and flatten to about ½ inch thick.
  3.     Heat some butter in skillet and fry the crab cakes in batches until brown and cooked through. About 5 minutes each side.
  4.     Serve hot with a tangy mayonnaise made from 8 tbsp. mayonnaise mixed with enough chili sauce to your taste.

  Nutritional Facts per portion: Calories 221, Fat 14.3g, Carbohydrate 7.4g, Dietary Fiber 3.1g, Net Carbs 4.3g, Protein 13.5g.


FISH PIE WITH A CHEESY CRUST

  A creamy, tasty pie! So good that you won’t miss the pastry or the potato topping!

  Serves 4

  INGREDIENTS:

  •   1 pound firm white fish
  •   1 cup heavy cream
  •   1¼ pounds cauliflower
  •   7 ounces cheddar cheese, grated
  •   2 ounces butter
  •   1 large carrot, sliced
  •   2 ounces spinach, washed
  •   1 tsp. dill
  •   1 tsp. parsley
  •   1 fish broth cube
  •   1 tsp. pepper
  •   ½ cup boiling water
  •   Pinch of salt
  •   Olive oil to cook
  •   Butter

  DIRECTIONS:

  1.     Heat some oil in a skillet and fry the fish fillets until cooked.
  2.     Cool and flake removing any bones and skin. Set aside.
  3.     Steam the cauliflower and carrot until soft.
  4.     While the vegetables are steaming, place the flaked fish in a large sauce pan together with the cream, spinach and herbs which have been finely chopped.
  5.     Add the stock cube which has been dissolved in the boiling water and the pepper.
  6.     Cook over a low heat until the spinach has wilted – do not boil.
  7.     When the vegetables are cooked, remove them from the steamer.
  8.     Set the cauliflower aside and dice the carrots.
  9.     Mix the carrots into the fish mixture.
  10.     Blend the cauliflower until smooth and then add half of the cheese and a pinch of salt.
  11.     Pre-heat the oven to 375°F.
  12.     Apply some butter to a casserole dish to grease it.
  13.     Put the pie filling into the dish and top with the cauliflower mash.
  14.     Bake in the oven for about 40 minutes until the cauliflower starts to crisp.
  15.     Sprinkle with the rest of the cheese and broil until the cheese is bubbly and golden brown.
  16.     Serve hot.

  Nutritional Facts per portion: Calories 553, Fat 48.3g, Carbohydrate 13.1g, Dietary Fiber 4.5g, Net Carbs 8.6g, Protein 16.6g.


FISH SUPREME

  Use any flat fish for this recipe which has a tang from the sour cream and lemon juice. A simple dish to prepare when dinner needs to be on the table!

  Serves 4

  INGREDIENTS:

  •   1½ pounds of flat fish of your choice, cut into 4 pieces
  •   ½ cup cheese, cheddar is best
  •   ¼ cup parmesan cheese, finely grated
  •   ½ cup sour cream
  •   ½ cup mayonnaise
  •   2 tsp. lemon juice
  •   3 green onions, finely chopped
  •   1 tsp. cayenne pepper

  DIRECTIONS:

  1.     Pre-heat the oven to 425°F.
  2.     Lightly grease a baking dish.
  3.     In a medium bowl mix the cheeses, mayo, cream, onion, cayenne and lemon juice.
  4.     Arrange the fish in the baking dish and cover with the cheese mixture.
  5.     Put in the oven and bake for 10 – 12 minutes.
  6.     Reduce the heat to 350°F and continue cooking for 15 more minutes until the fish flakes easily.
  7.     Serve hot with your desired salad.

  Nutritional Facts per portion: Calories 478, Fat 25.3g, Carbohydrate 9.9g, Dietary Fiber 0g, Net Carbs 9.9g, Protein 51.3g.

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