Buttered Dab with Prawns and Capers.

I have mixed feelings on this dish.

What a way to start a recipe post, eh?

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Mum bought some fresh fish from the fishmongers; dab. Have you ever had dab? I hadn’t until this dish. And it’s a delicate yet tasty white fish. I enjoyed it…

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BUT my goodness it’s boney! I can’t stand having to fish out the bones out of my meal, it’s so much effort. I just want to eat, not work!

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So this is where the mixed feelings come from. The taste of this dish is spectacular, but if you, like me, have an aversion to bones, maybe swap for a boneless haddock or other white fish!

Ingredients:

1 fresh white fish

huge knob of butter

100g cooked prawns

2 Tbsp. capers

baby spinach (optional)

Heat the butter over medium heat until it’s bubbly. Add the fish skin side down (if it’s got skin) then cook for 3-4 minutes. Flip it over and add the prawns and capers. Check the fish is cooked – add more butter if you fancy it. Serve over a bed of baby spinach.

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Greek Prawns.

It’s been a while! I’d like to say I’ve been super busy doing exciting things or jetting off to exotic places but that would be a flat out lie. Basically I’ve just been a combination of ill and working too much, so I’ve barely done any cooking. It’s so sad!

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But I’m back, at least for this post – busy weekend ahead so I don’t know how much I’ll get to cook. Waaah. This makes me grumpy.

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But here’s a quick and filling dish inspired by the wonderful white sand beaches of Greece. This is light and delicious – pair it with a fabulous champagne and your best friend!

Ingredients for two:

300g fresh raw prawns

1 red onion, sliced

2 cloves of garlic, crushed

1 tin of chopped tomatoes

2 Tsp. oregano

salt and pepper

coconut oil

feta

Heat the coconut oil in a pan and sauté the red onion for a minute or two. Add the prawns and cook until slightly pink – not fully cooked as otherwise they’ll be rubbery by the end of cooking! Add the garlic and chopped tomatoes and turn the heat down to medium. Season with salt, pepper and oregano and cook for a further 4-5 minutes or until the prawns are cooked. Serve in two bowls and sprinkle with more salt and feta.

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Tuna and Spring Onion Fishcakes.

I am so behind the times.

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Literally, I should be in my 80s or something (she writes whilst wearing a pink fluffy dressing gown). I have ONLY JUST discovered how many amazing apps there are for my iPhone! The basics obviously, but you can get travel apps, shopping apps and, wait for it, food apps! On my super long train journey yesterday, I did a very good job of updating my phone with the app freebies. So this is inspired by the M&S free foodie app. Oh I can tell I’ll have fun with these..

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Ingredients for two: (about 320 calories each)

4 spring onions, sliced finely

185g tin of tuna

2 medium sized potatoes, peeled, boiled and mashed

pinch of chilli flakes

plain flour (I used gluten free)

1 egg, beaten

bowl of breadcrumbs (again, I used Schärs gluten free)

rapeseed oil

In a bowl, combine the mashed potato, tinned tuna and spring onions.

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Season with salt, pepper and chilli flakes. Divide in half (for two portions) and shape into patties.

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Get your stations ready! In one bowl place flour, in another the egg and the last the breadcrumbs. Dip the patty in the flour first to coat, then the egg and finally the breadcrumbs. Repeat until all the patties look like fishcakes.

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Heat the rapeseed oil on medium heat and add the fishcakes.

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Cook for 3-4 minutes either side, then serve up with a nice side salad.

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Ginger Steamed Cod with Mushroom Fried Rice.

I was on yet another split shift at work. There’s a part of me which is like, “yay money” but the more human part which is like “need food and sleep”. It is the latter part which thought up this meal in-between my shifts at about 4pm. What is a lunch dinner hybrid? We all know breakfast for dinner is brinner, but lunch/dinner? Linner? Dunch? Who knows. This is what this is.

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Carbs for slow release energy, eggs and fish for protein and mushrooms, well, I just love mushrooms. These are nameko mushrooms, but you can easily sub button mushrooms. This meal is quick and quite simply delicious.

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Ingredients for one:

1 cod fillet

Knob of ginger, finely sliced/grated

coriander

1 bowlful of cooked rice (this will have lots of leftovers)

1 onion, sliced

250g nameko mushrooms

2 eggs, lightly beaten

2 Tsp. Chinese five spice

couple of dashes tamari

rapeseed oil

Get your fish steaming by placing a colander over a saucepan of boiling water. Put the fish in the colander or steamer with the ginger and coriander and cover. Turn the heat to low.

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Heat the oil in a pan, and gently sauté the onions. Add the cooked rice and break up any clumps with a wooden spoon. Add in the five spice, tamari and mushrooms, and stir until the rice is hot.

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The fish should be cooked by now (it doesn’t take long!), so throw in the eggs, stir and plate it all up.

Grown Up Fish Fingers and Mushy Peas.

When my brother was younger, he used to adore fish fingers. As in, he would want to eat them everyday (thankfully mum fed him something else). But, years on, he now seems to have rekindled his love for them. Everyone loves the odd hungover fish finger sandwich, but having it sober seems bizarre to me – the orange ‘breadcrumbs’, the extra flakey fish which doesn’t taste in the least bit fishy.. Ugh, no thanks. Not to mention how many additives are in them.

So I decided to join my brother on his fish finger meal one evening by making my own. We sat outside, had fish fingers and my version of mushy peas and it really reverted me back to my childhood – except it tasted soooo much better!

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These fish fingers are

healthy

gluten free

free from additives

fresh

I don’t think you can argue with that.

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Recipe adapted from Gwyneth Paltrow’s It’s All Good – if it’s good enough for Gwyn!

Ingredients:

1 bowl full of gluten free breadcrumbs (I used Schär’s)

1 bowl coconut milk (or milk of choice)

1 Tsp. oregano

2 Tsp. garlic powder

1 Tsp. fine sea salt

1 Tsp. parsley

2 fresh fillets of skinless white fish (I used haddock)

Preheat oven to 180C. Add the herbs to the bowl of breadcrumbs and mix. Cut the fish into fish finger sized portions and dry on a paper towel. Dip first into the milk, then into the breadcrumbs, and then place on a piece of greaseproof paper on a baking tray. Once this is all done prepare the peas.

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Ingredients:

Lots of broad beans, podded and de-shelled (so that they’re a vibrant green colour)

Lemon juice

Fresh mint

Olive oil

The preparation of the broad beans will probably take the longest. Once all the beans are free of their pod and their shell, add to a pot of boiling, salted water and cook for about 10 minutes. After the first few minutes, put the fish in the oven too. The peas are cooked when you can stick a fork in them easily, but cook them a bit more than that – it’ll make it easier to mash. When you’re happy with your peas, drain the water and put the peas in a bowl. Add the lemon juice, fresh mint and a glug of olive oil and mash together. The fish should be ready now (it only needs about 10-12 minutes) so serve it up with a fresh side salad.

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Clean Eating Salmon and Veg.

Gosh, this healthy eating lark goes to your head! I’m even trawling the internet trying to find the best deals on spirulina powder and acidophilus, and things that a week ago I’d never heard of! (Apparently they’re good for you..)

Seriously, I have cakes in my bread bin that I’ve not looked at. And chocolate in my cupboard that is just waiting for me, patiently. What has happened to me?!

At least we can appreciate the simplicity and goodness of some of my meals instead. Like this salmon dish: one roasting tray is all you need, so hallelujah, less washing up. The salmon is packed with protein so great after my bootcamp session, and the broccoli is fibrous and the veggies, well, all veg is good for you, no? So here you have it, tasty, simple and clean – give it a whirl!

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Ingredients for one:

100g fillet of salmon

1 Tsp. coconut oil

1/2 head of broccoli, cut into florets

1 small pepper, chopped

3-4 mushrooms, quartered

6-8 cherry tomatoes

Chilli flakes

Salt and pepper

 

Preheat oven to 180C.

If your coconut oil is liquidy, swirl it around the bottom of a roasting dish. If it’s still solid, smother it like you would grease a baking dish with butter – it’s the same consistency.

Put the salmon skin side down onto the oiled roasting dish, then throw in all of the ingredients. Bake for 15-18 minutes. A quick dish for when you’re famished after the gym!

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White fish with noodles in a tomato sauce.

We’d been away for the weekend, so I had to make do with what we had in already – so my white fish dish was born! It’s super easy, and you’re bound to have most the ingredients in anyway; I mean, packet noodles are a student’s best friend.


Ingredients: (serves two)
1 pack egg noodles
1 tin chopped tomatoes
4 carrots, chopped
1/2 butternut squash, chopped
1 onion, diced
2 white fish fillets (we had Basa fillets in, but use whatever you have)
2 Tbsp. each of fresh garlic and parsley (dried is fine, but use more)
Olive oil
Salt + pepper

Instructions:
1. Preheat oven to 180 degrees Celsius. Put the carrots and butternut squash in a baking dish with a good glug of olive oil, and 1 Tbsp. each of garlic and parsley. Put in the oven and cook for 20-30 minutes, depending on how big you’ve cut your veg. In the last ten minutes, add the onion.
2. When your veg is nearly done, put the noodles in a pan of boiling water and heat until cooked. Drain, then place in a ramekin or potato cutter. Put in the oven to crisp up.
3. Get your sauce started. In a pan, add the chopped tomatoes, season and add the rest of the garlic and parsley. Add the carrots, squash and onion from the oven, and coat in the tomato sauce. Leave to simmer. 
4. Heat a frying pan on a high heat with a drizzle of oil. Add the fish and cook for 3-4 minutes each side.
5.Check on the noodles! They should be crispy but not overly brown. If so, remove from the oven and place on a warm plate. 
6. Assemble! Around the noodles, serve up the roasted veg tomato sauce, then top the noodles with the fish. Eat up!