Tag Archives: easy fish recipes

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.
beta
calories
681
fat
22g
protein
44g
carbs
83g
more
Dietitian UK https://www.dietitianuk.co.uk/

Homemade Mackerel and Sweetcorn Pate

Oily fish is something that I’m trying to get my family to eat more of. So I was almost too excited when I came across a huge range of tinned fish in our local Polish delicatassen. To be fair I can’t read Polish but it’s quite easy to work out words like Mackerel and Sardines!

Today was a cold, wet, grey day. Perfect in my mind for a warming jacket potato for lunch. So I whizzed up some Mackerel Pate to go with it. SO SIMPLE and SO DELICIOUS. My toddler had seconds, the baby enjoyed it and there is none left. That is high praise in our house.

Dietitian UK: Mackerel Pate

This also made great weaning food as it is soft, mashable and yet stays on the spoon (my baby likes to feed himself with a pre-loaded spoon).

Mackerel and Sweetcorn Pate
Serves 3
A quick, healthy and omega 3 packed fish pate.
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Prep Time
5 min
Prep Time
5 min
17 calories
0 g
5 g
2 g
0 g
1 g
5 g
16 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
5g
Servings
3
Amount Per Serving
Calories 17
Calories from Fat 15
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 5mg
2%
Sodium 16mg
1%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
1%
Vitamin C
0%
Calcium
0%
Iron
0%
* 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. 200g tinned mackerel
  2. 1 tbsp cream cheese
  3. 2 tbsp sweetcorn
Instructions
  1. Using a hand held blender mix all the ingredients together.
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calories
17
fat
2g
protein
0g
carbs
0g
more
Dietitian UK https://www.dietitianuk.co.uk/

Homemade Fish Fingers made by a toddler

My 3 year old has been watching, helping and cooking with me since she was a baby. Whether in a sling, a bumbo, highchair or stood on a stool she has always loved it. Mainly because she gets to eat it, and this girl is a true foodie. Given the choice of what to have for lunch she goes for things like Sushi, prawns and olives. She shuns childrens options like sausage and chips in favour of peppers stuffed with goats cheese. She also just loves to help chop, stir and get involved with mummy. So when the video camera wasn’t charged and I couldn’t work out how to get the tablet to balance somewhere and film us both I decided to just let her do the vlog. I must admit a certain level of motherly pride at this girl 😉

Miss K also loves fish fingers. Why? Because she loves fish but also because of a book we have where Charlie and Lola refer to them as “ocean niblets” from the supermarket under the sea. This book captured our imagaination around food. I don’t buy fish fingers, firstly I can’t eat them unless they are wheat free and secondly these take just minutes to make and the same time to cook so there is no need!

 

 

 

Salmon Fish Fingers, wheat free, gluten free
Serves 4
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
424 calories
28 g
144 g
13 g
45 g
2 g
205 g
408 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
205g
Servings
4
Amount Per Serving
Calories 424
Calories from Fat 117
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 144mg
48%
Sodium 408mg
17%
Total Carbohydrates 28g
9%
Dietary Fiber 1g
6%
Sugars 2g
Protein 45g
Vitamin A
8%
Vitamin C
0%
Calcium
7%
Iron
12%
* 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. 2 salmon fillets
  2. 1 beaten egg
  3. 50g rice flour
  4. 100g gluten free breadcrumbs
Instructions
  1. Slice the salmon into fishfinger size pieces.
  2. Roll the fingers into the flour, then dip into the egg and allow the excess to drip off.
  3. Fulyl coat in the breadcrumbs and place on a oiled and lined baking tray.
  4. Bake at Gas Mark 5 for 15 minutes.
beta
calories
424
fat
13g
protein
45g
carbs
28g
more
Dietitian UK https://www.dietitianuk.co.uk/