Crispy Bacon Sprats
Ingredients 455g (1lb) sprats, fresh or defrosted 30g (1oz) butter or margarine 4 rashers back bacon, chopped 4 x 15ml spoon (4 tablespoons) fresh brown breadcrumbs 2 x 15ml spoon (2 tablespoons) fresh chopped parsley Serves 4 Method Melt the butter in a large frying pan and fry the bacon until crispy. Meanwhile, remove heads from sprats, if preferred, and clean large sprats. Add to the pan and cook for 3-5 minutes, stirring occasionally, until sprats are pale golden brown. Sprinkle over breadcrumbs and parsley and cook for a further 2-3...
Read MoreCitrus Fish Skewers
Ingredients 225g (8oz) coley or cod fillets, fresh or defrosted, skinned and cubed 4 raw tiger prawns, fresh or defrosted, peeled 1 small yellow courgette, sliced (optional) Marinade: 1 x 15ml spoon (1 tablespoon) sunflower oil grated rind and juice of 1 orange 1 x 15ml spoon (1 tablespoon) lime or lemon juice sprig fresh rosemary, chopped 1 x 10ml spoon (1 dessertspoon) wholegrain mustard 1 clove garlic, crushed salt and black pepper lemon wedges, to garnish Serves 2 Method In a small bowl mix all the marinade ingredients together and set...
Read MoreBlackened Spiced Fish
Ingredients 2 x 225-285g (8-10oz) whole red mullet, snapper, or bream, fresh or defrosted, cleaned 40g (1 and a half oz) unsalted butter juice of 1 lemon or lime lemon or lime wedges, to garnish Spice Mixture 1 x 5ml spoon (1 teaspoon) chilli or cayenne pepper 1 x 5ml spoon (1 teaspoon) paprika salt and black pepper pinch of dried mixed herbs 2 cloves garlic, crushed 1 small onion, chopped Serves 2 Method In a small bowl combine the spice mixture and set aside. Melt the butter in a small pan. Remove the froth with a spoon. Leave to settle and...
Read MoreBaked Herring Fillets with Fennel and Coriander
Ingredients 455g (1lb) herring fillets 1 small fennel bulb, thinly sliced Half a small red onion, sliced 2 x 15ml (2 tablespoons) olive oil salt and pepper 1 x 15ml spoon (1 tablespoon) balsamic vinegar 1 x 15ml spoon (1 tablespoon) fresh chopped coriander pinch brown sugar Serves 4 Method Preheat the oven to 190°C/ 375°F/ Gas Mark 5 Lay the fish onto a large square of baking parchment or foil. Add the fennel, onion, oil, seasoning, vinegar, coriander and sugar. Fold the baking parchment or foil to make a parcel and place onto a baking tray....
Read MoreHot Fruity Prawn Cocktail
Ingredients 200g (7oz) large cooked peeled prawns, fresh or defrosted 1 x 15ml spoon (1 tablespoon) olive oil 2.5cm (1″) piece root ginger, peeled and grated 1 x 5ml spoon (1 teaspoon) red chilli pepper, deseeded and finely chopped juice and rind of 1 lime 1 apple, cored and cubed half melon, cubed 2 kiwi fruit, peeled and sliced fresh mint, to garnish Serves 4 Method Heat the oil and cook the prawns, ginger, chilli, lime juice and rind for 2-3 minutes. Remove from the heat and add the fruit. Mix gently. Garnish with the mint and serve...
Read MoreFish and Tomato Gratin
Ingredients 455g (1lb) haddock or whiting fillets, fresh or defrosted, skinned 4 tomatoes, sliced 2 cloves garlic, crushed 1 x 15ml spoon (1 tablespoon) fresh chopped parsley salt and black pepper 55g (2oz) Cheddar cheese, grated Serves 4 NUTRITIONAL ANALYSIS PER PORTION (APPROX) 161 Kilocalories; 26g Protein; 6g Fat; 2g Carbohydrate; 1g Fibre. Method Preheat the oven to 190°C/375°F, Gas Mark 5 Lay the fillets in a greased ovenproof dish. Add the tomatoes, garlic, parsley and seasoning. Sprinkle over the cheese and bake for 15-20 minutes. Serve with mixed salad or jacket...
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