Tag Archives: easy fish recipe

Fragrant Fishy Curry

Being half Sri-Lankan I love curry, it is in my genes to like curry. I’ve made alot of curry over my years of cooking, but never a fish curry. Not because I don’t like fish, it’s just it has always seemed like quite a delicate balance to get the flavours right. For some reason I’m a bit cautious about cooking fish/shellfish as I’ve also never cooked spaghetti mariana, another fav of mine). However I’m now a convert. This is one of my favourite ways to eat fish, added bonus being the kids lapped it up (the boy literally, we must work on table manners!).  I also love that this is SO easy to cook. It is completely not how I would normally cook a curry (curry powder is not my norm) but it made for a quick, midweek meal that was tasty and healthy.

I used salmon as I aim to get 1 portion of oily fish into the family dinners a week, but a white fish would work just as well.

Miss K “Mummy this is the best fish curry ever” 

 (Bless her, it’s the only one she probably remembers eating)

 

Dietitian UK: Fragrant Fish Curry

 

Fragrant Fishy Curry
Serves 4
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
285 calories
11 g
87 g
13 g
29 g
2 g
252 g
88 g
6 g
0 g
10 g
Nutrition Facts
Serving Size
252g
Servings
4
Amount Per Serving
Calories 285
Calories from Fat 120
% Daily Value *
Total Fat 13g
21%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 87mg
29%
Sodium 88mg
4%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
13%
Sugars 6g
Protein 29g
Vitamin A
47%
Vitamin C
148%
Calcium
7%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp rapeseed oil
  2. 1 onion
  3. 1 tsp mustard seeds
  4. 1/4 inch freshly grated ginger
  5. 2 cloves garlic, crushed
  6. 1 tbsp curry powder
  7. 1 x tin chopped tomatoes
  8. 2 tbsp desiccated or grated coconut block
  9. 2 peppers, chopped
  10. 450g fish fillets (I used salmon)
  11. 1/2 lemon, juiced
  12. coriander leaves
Instructions
  1. Heat the oil in a large saucepan, salute the onions and add the mustard seeds. Cook for a few minutes over a low heat with a lid on. The seeds will pop.
  2. Now add the garlic, ginger, curry powder and cook out for a couple of minutes. Add the chopped tomatoes, grated coconut and some black pepper along with the chopped peppers. Stir and simmer for 10 minutes to get a nice sauce.
  3. Chop the fish into bite sized chunks and add to the pan, simmer for 6-8 minutes.
  4. Add the lemon juice, season and serve with rice and a scattering of coriander if you have any.
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calories
285
fat
13g
protein
29g
carbs
11g
more
Dietitian UK https://www.dietitianuk.co.uk/

Salmon Parcels: a simple supper that cooks itself.

I love cooking, but there are days when I just need something I can throw in the oven and leave it to cook itself. Days when I really don’t have the energy to cook but know it’s even more important that I have a healthy dinner at that point. Know what I mean?

This recipe has saved me on several occasions. It is such a simple way to cook fish and yet it always comes out moist and and perfectly cooked, more importantly it is wolfed down by my kids! I cut the salmon into chunks and the baby finds it easy finger food.

Dietitian UK: Salmon Foil Parcels with Potato Wedges.

Salmon Parcels
Serves 4
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
302 calories
49 g
20 g
6 g
15 g
1 g
387 g
104 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
387g
Servings
4
Amount Per Serving
Calories 302
Calories from Fat 55
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 20mg
7%
Sodium 104mg
4%
Total Carbohydrates 49g
16%
Dietary Fiber 6g
26%
Sugars 5g
Protein 15g
Vitamin A
132%
Vitamin C
200%
Calcium
8%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 x 125g salmon fillets (fresh or frozen, see notes for frozen)
  2. 1 pepper thinly sliced
  3. 2 medium carrots thinly sliced
  4. 1/2 head broccoli
  5. 1 handful of green beans
  6. dash of lemon juice
  7. pepper
  8. 4 medium potatoes
  9. 1 tbsp rapeseed or vegetable oil
Instructions
  1. Pre-heat the oven to Gas Mark 5.
  2. Scrub the potatoes and slice into wedges. Either parboil these for 5 minutes or place in the microwave spread on a large plate for 5 minutes.
  3. Place in a baking tray, drizzle in 1 tbsp oil and put in the oven.
  4. Now cut out 4 large pieces of foil, I always underestimate so be generous, about A4 sized.
  5. Thinly slice the carrots and peppers and cut the broccoli into small pieces.
  6. Lay 1 fillet of salmon in the middle of each piece of foil. Season with pepper and a dash of lemon juice.
  7. Now lay a mixture of vegetables on top.
  8. Fold each parcel up, bring both sides to the middle and fold them down into a parcel. It doesn't have to look pretty 😉
  9. Put in the oven with the potatoes and cook for 20 minutes.
Notes
  1. If you are using frozen salmon fillets this still works, just cook the parcels for an extra 10 minutes.
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calories
302
fat
6g
protein
15g
carbs
49g
more
Dietitian UK https://www.dietitianuk.co.uk/

Fish Kebabs with cumin scented rice and avocado salsa.

So I may have surpassed myself. This was AMAZING. 

Dietitian UK: Fish Kebab 2

We went to a BBQ on Sunday and these are what I had planned to make and then I ran out of time. The idea had been pinging around in my head for a few days, today it unravelled turning into a salsa and tasty rice too. If, like me, you are not keen on BBQ food why not try these lovelies out next time. I know I will be popping them on the BBQ this summer for sure.

Miss K “Yum Yum, more avocado please”

Hubby “Tantilising on the tastebuds” he was trying to be clever I think 😉

This came about as I was once again looking for a new way to get more fish into our meals. I used a mixture of white and oily fish in this recipe, both worked well. The salsa in this particularly made it for me. Really zingy and it just brings the whole meal together. 

Dietitian UK: Fish Kebab 3

Top tips:

  • Make sure you cut your veggies chunkily enough so they can be threaded onto the skewers, but not so chunky that they take forever to cook. Our courgettes were undercooked, fortunately we like crunchy veggies in our house.
  • You can make the skewers in advance ready to cook later on, but make sure you do not throw the left over marinade away.

Dietitian UK: Fish Kebabs Cooking on the Griddle

Nutrition Info:

Most of the fat in this recipe is the heart healthy monounsaturated form, with a medium amount coming from polyunsaturated fats and just a small amount from saturated fat.  The avocado and oily fish provide these heathy fats which are needed by the body and the brain.

Fish Kebabs with Scented rice and Avocado salsa
Serves 3
A fabulous way to encourage the family to eat more fish, omega 3's and monounsaturated fats with fresh flavours and a zing. A great heart healthy recipe.
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Prep Time
20 min
Cook Time
15 min
Prep Time
20 min
Cook Time
15 min
681 calories
83 g
96 g
22 g
44 g
3 g
1075 g
136 g
22 g
0 g
16 g
Nutrition Facts
Serving Size
1075g
Servings
3
Amount Per Serving
Calories 681
Calories from Fat 191
% Daily Value *
Total Fat 22g
34%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 10g
Cholesterol 96mg
32%
Sodium 136mg
6%
Total Carbohydrates 83g
28%
Dietary Fiber 16g
64%
Sugars 22g
Protein 44g
Vitamin A
143%
Vitamin C
320%
Calcium
18%
Iron
35%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Marinade
  1. 1 1/2 limes
  2. 1 tbsp cumin seeds
  3. 1 clove garlic crushed
  4. 1 tbsp fresh parsley, chopped
  5. 1 tbsp chilli oil or normal olive oil
For the Kebabs
  1. 375 g fish
  2. 12 cherry tomatoes
  3. 1 large courgette
  4. 1 large pepper
  5. 12 small mushrooms
Cumin Scented Rice
  1. 150g dried rice
  2. 4 cloves
  3. 1 tsp tumeric
  4. 1 tsp cumin seeds
For the Salsa
  1. 1 avocado
  2. 2 tomatoes
  3. 1/2 lime
  4. pepper
Instructions
  1. Make up the marinade by juicing the limes and mixing all the ingredients together.
  2. Cut the fish into cubes and place into the marinade whilst you prepare the other ingredients.
  3. Cut the vegetables into chunky pieces.
  4. Now thread the vegetables and fish onto skewers, pout over the marinade and put in the fridge until you are ready to cook.
To cook
  1. Heat a griddle pan or a grill, place the fish skewers on there to cook, turning frequently. They will take about 8 minutes.
  2. Meanwhile get the rice cooking. Add the cloves, cumin seeds and tumeric in as it cooks to flavour it.
  3. Now peel and chop the avocado into small chunks along with the tomato. Add the juice of half a lime and some pepper.
  4. When the rice is cooked pour the leftover marinade from the fish kebabs over and stir.
  5. Serve up the rice with the kebabs on top and the salsa on the side.
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calories
681
fat
22g
protein
44g
carbs
83g
more
Dietitian UK https://www.dietitianuk.co.uk/