Tag Archives: fish recipe

We’ve been away for a few days and then had a weekend of birthdays which has meant being away from our usual way of eating. Today I had a chance to get back in the kitchen to cook…. I really fancied fish but after a few days away we had a rather bare fridge and veggie rack. BANG goes that idea, no potatoes. So I had to get creative. Finding some wheatfree breadcrumbs in the freezer I decided to remake fish pie. If I have ends of wheat free bread left or make a rather crumbly loaf I tend to whizz it into breadcrumbs and freeze for a later date. Tonight was date night.

I used frozen fish as that’s all I had but you could use fresh.

Crunchy Fish Bake (Wheat Free)

2015-11-08 22:08:08

Serves 4

A crunchy, easy variation on fish pie.

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Prep Time

20 min

Prep Time

20 min

Nutrition Facts

Serving Size

615g

Servings

Amount Per Serving

Calories 514

Calories from Fat 210

% Daily Value *

Total Fat 24g

36%

Saturated Fat 9g

44%

Trans Fat 0g

Polyunsaturated Fat 5g

Monounsaturated Fat 7g

Cholesterol 155mg

52%

Sodium 471mg

20%

Total Carbohydrates 21g

Dietary Fiber 6g

23%

Sugars 11g

Protein 55g

Vitamin A

371%

Vitamin C

209%

Calcium

58%

Iron

39%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

4 fish fillets (I used salmon)
500ml milk
1 bay leaf
2 tbsp wheat free flour
1/2 cup water
8 - 10 medium mushrooms
2 peppers
2 handfuls of fresh or 4 clumps of frozen spinach
Dash of lemon juice
1 tsp dijon mustard
2 tsp dried mixed herbs
grated nutmeg
seasoning
3 cups of wheat free breadcrumbs
100g grated cheese

Instructions

Place the fish fillets in a large, wide bottomed pan and half cover with milk. Add the bay leaf.
Simmer until the fish is cooked (around 10 minutes but do check it as it depends on whether it is fresh or frozen).
Remove the fish from the milk and flake it into a dish.
Mix the flour with a 1/2 cup of water. Add to the milk and simmer gently whilst stirring, the sauce will thicken.
Remove the bay leaf.
Now add the chopped vegetables and spinach to the sauce.
Add the lemon juice, mustard, herbs, nutmeg and season to taste.
Stir the fish back in. Now place the mixture into an overproof dish.
Top with the breadcrumbs and grated cheese.
Cook in the oven at Gas Mark 4 for 30-40 minutes, until it is hot, the cheese is melted and the breadcrumbs toasted.

By Priya Tew, Dietitian UK

beta

calories

514

fat

24g

protein

55g

carbs

21g

Dietitian UK https://www.dietitianuk.co.uk/

Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Weaning, Wheat Free

Tuna and vegetable fish cakes

13 June, 2015 Priya Leave a comment

I’ve had a poorly boy this week. He has had a very bad case of chicken pox and although the spots are all dried up and healing now he has gone back into a very itchy stage. It is affecting his sleep and his appetite. So my mummy cooking skills have been put to the test.

Today we went to the zoo. Potentially a ridiculous idea as hubby was working…. 2 tired kids and a tired mummy. Thankfully it was the tonic we needed. Distraction for the kids with so much to see and plenty of fresh air. Arriving home I quite fancied collapsing on the sofa with a cuppa, until I realised it was almost tea time! My brain jumped to fish, oily fish in particular. We often make our own fish fingers, however this means veggies are on the side and I wanted to try and encourage the J boy to eat more. Like a blast from the past I remembered fish cakes. Soft, creamy and easy finger food. A perfect family meal.

Although there was a complete meltdown during dinner from a severely over-tired boy… he ate not just 1 but 2 fishcakes with baked beans. Now that is a RESULT.

Miss K told me “Mummy can we have these tomorrow too please”.

I’m not sure we will have them tomorrow too but they are definately going to be on the menu more often.

Tuna and vegetable Fishcakes

2015-06-13 20:29:10

Serves 4

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Prep Time

20 min

Cook Time

25 min

Prep Time

20 min

Cook Time

25 min

Nutrition Facts

Serving Size

382g

Servings

Amount Per Serving

Calories 447

Calories from Fat 72

% Daily Value *

Total Fat 8g

12%

Saturated Fat 2g

Trans Fat 0g

Polyunsaturated Fat 3g

Monounsaturated Fat 2g

Cholesterol 152mg

51%

Sodium 182mg

Total Carbohydrates 24g

Dietary Fiber 3g

12%

Sugars 3g

Protein 66g

Vitamin A

74%

Vitamin C

22%

Calcium

11%

Iron

23%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

2 frozen tuna steak
2 frozen white fish steaks
2 medium potatoes
1 large carrot
100g frozen peas
1 tsp English mustard
1 large handful mixed fresh herbs or 1 tsp dried herbs
seasoning

Instructions

Place the frozen fish steaks in the bottom of a large based saucepan.
Peel and chop the carrot and potato, chop 1/2 inch pieces and place in the saucepan.
Cover with 1 pint of water and bring to the boil.
Simmer for 8 minutes.
Add the frozen peas and cook for another 2-3 minutes until the vegetables are soft enough to mash.
Drain 3/4 of the water away and remove the fish.
Now mash the vegetables.
Flake the fish with a fork and add it back to the pan, mix it all well.
Add the mustard, herbs and any seasoning and mix.
Prepare a baking tray, line with baking parchment or a silicone liner.
Now take large spoonfuls of the mixture and shape into rounds, place onto the baking tray.
Pop into the fridge to firm up. Mine were there for just 30 minutes and it worked fine. However you could make these ahead and leave them overnight or all day.
Cook at Gas Mark 5 for 25 minutes.

Notes

Serve with some form of vegetable or a nice salad.

By Priya Tew, Dietitian UK

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calories

447

fat

protein

66g

carbs

24g

Dietitian UK https://www.dietitianuk.co.uk/

Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Salmon and Spring Vegetable Risotto.

17 May, 2014 Priya 2 Comments

Risotto, it’s a staple in our house. I love the way you can reinvent it each time you make it. Weaning baby 2 has also remined me how it’s completely suitable for everyone in the family. He has been loving risotto from his first taste of it at 6 months old. So if you want a meal you can cook that everyone will enjoy, try this out. This is real food and tasty food.

Today’s variation includes salmon for extra omega 3 goodness and monounsaturated fat. I always pack whatever we cook with plenty of veggies. The courgette was grated as my toddler “is not keen on courgettes mummy”…. but it also adds extra vegetables without you really noticing they are there.

Here is the 3 1/2 year olds portion… she like risotto alot.

And the husbands portion – hence all the cheese, the man is a cheese monster…

Salmon and Spring Vegetable Risotto

2014-05-14 22:34:53

Serves 4

Packed with vegetables and omega 3's, a super healthy, tasty dinner suitable for the whole family.

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Prep Time

10 min

Cook Time

20 min

Prep Time

10 min

Cook Time

20 min

Nutrition Facts

Serving Size

455g

Servings

Amount Per Serving

Calories 414

Calories from Fat 134

% Daily Value *

Total Fat 15g

23%

Saturated Fat 4g

20%

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 5g

Cholesterol 75mg

25%

Sodium 537mg

22%

Total Carbohydrates 31g

10%

Dietary Fiber 4g

16%

Sugars 8g

Protein 36g

Vitamin A

306%

Vitamin C

48%

Calcium

27%

Iron

15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

4 carrots
1 onion
1 tbsp olive oil
200g risotto rice
50ml white wine
300ml chicken stock
400g salmon fillets
1 courgette, grated
50ml semi skimmed milk
50g parmesan
40g quark
200g spinach
pepper

Instructions

Peel and chop the carrots and onions.
Heat the oil in a large pan and sweat the onions and carrots for a few minutes.
Now add the rice and stir to coat in the oil, leave for 2 minutes.
Add the wine, and stir, bring to a simmer on a medium heat.
When most of the wine has been cooked out add the stock, about 100ml at a time. Stir frequently whilst it cooks as this helps release the starch from the rice and stops it burning on the bottom, plus it gives you a good arm workout 😉
About half way through the stock additions add in the cubed salmon and grated courgette.
When you have added all the stock, it's time to add the milk and let it cook out too.
Now add the quark and grated parmesan.
Finally stir through the spinach and allow it to wilt, and season.

By Priya Tew, Dietitian UK

beta

calories

414

fat

15g

protein

36g

carbs

31g

Dietitian UK https://www.dietitianuk.co.uk/

Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Fish Kebabs with cumin scented rice and avocado salsa.

7 May, 2014 Priya 3 Comments

So I may have surpassed myself. This was AMAZING.

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.

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.

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

2014-05-07 10:45:26

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

Nutrition Facts

Serving Size

1075g

Servings

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

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.

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Marinade

1 1/2 limes
1 tbsp cumin seeds
1 clove garlic crushed
1 tbsp fresh parsley, chopped
1 tbsp chilli oil or normal olive oil

For the Kebabs

375 g fish
12 cherry tomatoes
1 large courgette
1 large pepper
12 small mushrooms

Cumin Scented Rice

150g dried rice
4 cloves
1 tsp tumeric
1 tsp cumin seeds

For the Salsa

1 avocado
2 tomatoes
1/2 lime
pepper

Instructions

Make up the marinade by juicing the limes and mixing all the ingredients together.
Cut the fish into cubes and place into the marinade whilst you prepare the other ingredients.
Cut the vegetables into chunky pieces.
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

Heat a griddle pan or a grill, place the fish skewers on there to cook, turning frequently. They will take about 8 minutes.
Meanwhile get the rice cooking. Add the cloves, cumin seeds and tumeric in as it cooks to flavour it.
Now peel and chop the avocado into small chunks along with the tomato. Add the juice of half a lime and some pepper.
When the rice is cooked pour the leftover marinade from the fish kebabs over and stir.
Serve up the rice with the kebabs on top and the salsa on the side.

By Priya Tew, Dietitian UK

beta

calories

681

fat

22g

protein

44g

carbs

83g

Dietitian UK https://www.dietitianuk.co.uk/

Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Spicy Salmon with Roasted Veg

3 May, 2014 Priya 1 Comment

I’m on my quest to find ways to get oily fish into the family. Today I had a play around with making a rub for the fish, which myself and the hubby loved, the children found it a little spicy… which just meant the rub got scraped off their plates onto ours. Win Win. Next time I’ll put the rub on our portions and add some yoghurt to the kids ones 😉

What I love about these type of recipes is they can be prepared in advance and then it’s just a case of turning on the oven, putting it in and making sure you keep an eye on the clock. Try preparing this the night before and it will just take 40 minutes to cook in the oven the next evening. Maximum taste with minimal effort.

Dietitian UK: Spicy Salmon marinating. — Ready to Cook

The other great thing about this recipe was the chunkiness of the veggies meant the baby was able to feed himself quite happily, leading to a whole load of mess but also happiness, and a bath.

Spicy Salmon Rub With Roasted Veggies

2014-05-01 22:00:06

Serves 4

A prepare ahead meal that is packed with omega 3's and provides 2 portions of vegetables.

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Prep Time

15 min

Cook Time

40 min

Prep Time

15 min

Cook Time

40 min

Nutrition Facts

Serving Size

288g

Servings

Amount Per Serving

Calories 172

Calories from Fat 66

% Daily Value *

Total Fat 8g

12%

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 3g

Cholesterol 19mg

Sodium 299mg

12%

Total Carbohydrates 16g

Dietary Fiber 4g

18%

Sugars 9g

Protein 11g

Vitamin A

145%

Vitamin C

169%

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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For the Rub

2 cloves garlic
2 tsp garam masala
1 tbsp sunflower seeds
1 tsp sesame seeds
2 tsp dried coriander (use fresh if you have it)
1 tbsp soy sauce
4 x 120g salmon fillets

Vegetables

2 carrots
2 courgettes
2 peppers
2 onions
1 tbsp rapeseed oil

Instructions

Put the garlic, garam masala, sunflower seeds and sesame seeds for the rub into a large pestle and mortar. Now have fun giving it a good bash.
When it is ground into a paste add in the coriander and continue to bash.
Add the soy sauce as needed to loosen it.
Now spread onto the salmon.
Peel the carrots and onions. Chop all the vegetables into chunks and place into a roasting dish. Toss in the oil and place the salmon on the top. It can all now be covered and go into the fridge until you are going to cook it.
To cook: heat the oven to Gas Mark 5. Remove the salmon from the dish, place the vegetables only into the oven to roast for 30 minutes.
Now add the salmon on top of the vegetables and cook for a further 10 minutes.
Whilst the salmon is cooking get the kettle on and cook up some noodles to go with it.

By Priya Tew, Dietitian UK

beta

calories

172

fat

protein

11g

carbs

16g

Dietitian UK https://www.dietitianuk.co.uk/

Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.