Fish

"Jacques" Tuna Steak

2 Large Tuna Steaks
Marinade in Lemon Juice, Basil leaves for 1 hour in fridge.
Roll in Sesame seeds and grill for 8 minutes per side or until golden brown.
 

Sauce

¼ Cup Chutney
2 TBS Brown Sugar
2 TBS Worcestershire Sauce
2 TBS Balsamic Vinegar

Bring the sauce ingredients to the boil and remove from the heat. 

Serve over and around the fish.

Garnish with Basil.

 


Spicy grilled kingklip


(Serves 2 people)

Weigh-Less Serve: 1 Serve = 1½ Low Fat Protein + 1 Fat

 

This recipe serves 2 and is suitable for members on zone 3 or higher.

Ingredients

375g (13oz) Kingklip / hake
10ml (2 tsp) olive oil
30ml (2 tbsp) fresh chopped coriander
grated rind of lemon
4 pepper dews, chopped
15ml (1 tbsp) paprika
Salt and black pepper
1 lemon

 

 

Instructions

1. Place the olive oil in a bowl. Add the coriander, lemon rind, pepperdews and mix to combine.
2. Season the Kingklip with salt, black pepper and paprika.
3. Add the Kingklip to the oil mixture. Leave to marinade for an hour in the refrigerator.
4. Cove the oven tray with foil (shiny side up).
5. Place the Kingklip in the tray and grill for 30 to 40 minutes in a preheated oven at 180°C (350°F, Gas Mark 4) until the fish starts to flake easily.
6. Serve with baked potatoes, steamed vegetables from daily allowance and wedges of lemon.

 

Sweet and Sour Prawns

by James Martin
from James Martin: Yorkshire's Finest

James Martin works a little magic with a wok in this fast but fabulous supper of sweet and sour prawns

Servings: 4
Level of difficulty: Easy
Preparation Time: 30 minutes
Cooking Time: 10 minutes

Ingredients
1 tbsp groundnut oil
3 garlic clove, coarsely chopped
5 cm ginger root, finely chopped
4 spring onion, sliced diagonally into 4cm pieces
225g water chestnuts, fresh or tinned (peeled if fresh), sliced
450g Prawns, raw and shelled and de-veined
100g red peppers, or green pepper, cut into 2.5 cm squares

For the sauce
150ml chicken stock, classic Chinese or good quality bought stock
2 tbsp Shaoxing wine, or dry sherry
3 tbsp light soy sauce
2 tbsp dark soy sauce
1 tbsp tomato paste
3 tsp Chinese white rice vinegar or cider vinegar
1 tsp Sugar
1 tbsp cornflour, blended with 2 tsp water

Method

1. Heat the wok over a high heat, and then add the oil. When it is very hot and slightly smoking, add the garlic, ginger, spring onions and water chestnuts and stir-fry for 20 seconds.

2. Add the prawns and stir-fry them for 1 minute.

3. Add the pepper and stir-fry for 30 seconds.

4. Stir in all the sauce ingredients except the cornflour mixture, then turn the heat down and simmer for 3 minutes.

5. Blend the cornflour with the water and drizzle into boiling liquid. Stir for a minute or two until the sauce is thickened, and then serve immediately.




Baked risotto with tuna - Bills Food

Preparation time less than 30 mins

Cooking time 30 mins to 1 hour

 

Ingredients
2 tbsp extra virgin olive oil
1 onion, finely chopped
1 clove of garlic, finely chopped (optional)
1 tsp sea salt
180g/6oz arborio rice
375ml/13fl oz chicken stock or water
400g/14oz can chopped Roma (plum) tomatoes
1 x 185g tin tuna in spring water 3 courgettes, finely sliced freshly ground black pepper
2 tbsp finely chopped fresh flatleaf parsley
shavings of parmesan, to serve (optional)

 

Method
1. Preheat the oven to 200C/400F/Gas 6.
2. Heat a three-litre/five-and-a-quarter pint capacity ovenproof dish (with a lid) over a medium heat. Add the olive oil, onion, garlic and sea salt and stir for five minutes, or until the onion is soft and translucent.
3. Add the rice to the dish and stir for another minute.
4. Add the stock or water and the chopped tomatoes and bring to simmering point. Stir in the tuna and courgettes and season with black pepper.
5. Cover the dish, transfer to the oven and bake the risotto for 30 minutes, or until the rice is cooked.
6. Scatter parsley over the top, sprinkle with finely grated parmesan if desired, and serve, straight from the dish.


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risotto rice recipes

Charred Vegetable and Poached Salmon Panini

by James Martin
from Deck Dates

Moist, moreish and made in advance, this many layered and multi-coloured sandwich from James Martin boasts magical Mediterranean flavours

Servings: 8
Level of difficulty: Easy
Preparation Time: 30 minutes
Cooking Time: 20 minutes

Ingredients
For the pesto
30g oregano
30g Basil
2 anchovy fillets
1 garlic cloves, crushed
1 pinch salt and fresh ground black pepper
100ml Olive oil

For the panini
4 tbsp Olive oil
1 courgette, sliced
1 aubergine, sliced
3 red peppers
2 yellow peppers
1 large loaf, bloomer
450g Salmon, sliced and poached
1 red onion

For the salad
1 head Chicory
100g Rocket
30g Parmesan cheese, shaved with a potato peeler
1 lemon juice
1 lemon zest
2 tbsp extra virgin olive oil

Method
1. Place all the ingredients for the pesto into a blender and whiz until you have a slightly textured paste. Refrigerate until ready to use.

2. Set the oven to 200C/gas 6. Drizzle the courgettes and aubergines with olive oil and season with salt and freshly ground black pepper.

3. Cut the peppers in half and remove the seeds and stalks and place on an oven tray, drizzle with olive oil and roast for ten minutes to colour the skin. Remove from the oven and place in a bowl and cover with cling film and leave to cool. Once cold remove the skin and leave to one side.

4. Heat a griddle pan until very hot, and then cook the courgette and aubergine slices until charred on both sides.

5. Cut a hole in the top of the loaf and carefully hollow out the middle leaving an empty shell and the lid.

6. Place a layer of each vegetable in the bottom, seasoning each layer in between. About every three or four layers, add a layer of salmon, a layer of pesto and a layer of red onion. Try to keep all the colours separate so that you create lots of different layers and colours. Once the loaf is full to the top, replace the lid and wrap in cling film and place in the fridge.

7. For the salad, remove the leaves from the chicory and cut into three pieces and place in a bowl with the rocket. Season well; add the Parmesan shavings and dress with the lemon juice, zest and the olive oil.


Fish and Seafood Seasonings

Cod Fennel Seed, Lemon, Parsley, Thyme

Court Bouillon (for poaching) Allspice (whole), Bay Leaves, Chervil, Dill Seed, Parsley, Peppercorns (whole), Rosemary

Clams Garlic, Marjoram, Thyme

Crab Basil, Tarragon, Thyme

Fish casseroles Celery Seed, Chives, Mustard Seed, Parsley
(white sauce base)

Fish stews Celery Seed, Chives, Mustard Seed, Parsley
(tomato based stock)

Halibut Basil, Dill Seed, Fennel Seed, Green Dill, Lemon, Marjoram, Saffron, Summer Savory, Tarragon, Thyme

Lobster Basil, Tarragon

Mackerel Basil

Salmon Basil, Chives, Dill Seed, Green Dill, Lemon, Marjoram, Summer Savory, Tarragon

Salmon (broiled) Rosemary, Summer Savory, Tarragon

Scallops Garlic, Green Dill, Marjoram, Thyme

Seafood (creamed) Marjoram, Oregano

Seafood Curry Cumin (ground), Cayenne Pepper, Curry Powder, Garlic Powder, Ginger (ground), Tabasco Sauce

Shrimp Basil, Garlic, Green Dill, Oregano, Summer Savory, Tarragon

Shrimp garnish Chives, Mint

Sole Chervil, Green Dill, Saffron, Summer Savory, Tarragon, Thyme

Trout Garlic, Green Dill, Parsley

Tuna Basil

Garnish for any fish or seafood Chervil, Chives, Parsley

Honey and Mustard Prawn Skewers

by Danny Boome
from Danny by the Sea

Bring sunshine cooking to the British table with these sizzling prawn kebabs made by Danny Boome

Servings: 6
Level of difficulty: Easy
Preparation Time: 10 minutes
Cooking Time: 6 minutes

Ingredients
3 limes, cut into 8 wedges
3 Lemons, cut into 8 wedges
18 large Prawns, cooked, shells removed

For the sweet chilli dip
2 tbsp clear honey
1 tsp Dijon mustard
1 pinch dried chilli flakes, crushed

Method

1. If using long wooden skewers for the kebabs, you’ll need to soak them in water for 20 minutes or so - this helps stop them from burning on the barbecue or grill.

2. Skewer the lemons, limes and prawns between the sticks – allowing around 2-3 prawns for each skewer.

3. Mix the honey with the mustard and dried chillies and spoon or brush over the kebabs.

4. Sear on a hot barbecue or under a grill for 2-3 minutes on each side, until the glaze is sticky and the lemon and limes are beginning to char around the edges. Serve the prawn sticks straight from the grill with a heap of crisp green salad on the side.