Seafood & Fish Recipes

Ingredients:

• ¼ cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 1 15-ounce can white beans, rinsed
• 2 10-ounce swordfish steaks
• 1 teaspoon herbes de Provence
• 12 cups chopped escarole
• ¼ cup very thinly sliced red onion

Directions:

Position rack in upper third of oven; preheat broiler to high. Line a broiler-safe pan with foil.

Whisk oil, lemon juice, mustard and 1/4 teaspoon each salt and pepper in a large bowl. Transfer 2 tablespoons of the dressing to a small bowl. Add beans to the dressing in the large bowl and toss to combine.

Cut each swordfish steak in half so you have 4 equal portions; sprinkle with herbes de Provence and the remaining 1/4 teaspoon each salt and pepper. Place the fish on the prepared pan and broil on the upper rack until it just barely flakes when pressed with a knife, 8 to 10 minutes.

Toss escarole and onion with the beans. Serve the salad with the swordfish, drizzled with the reserved 2 tablespoons dressing.

Article from: https://www.eatingwell.com/recipe/251345/escarole-white-bean-salad-with-swordfish/

Ingredients:

• 2 teaspoons Dijon mustard
• 1 clove garlic, minced
• ¼ teaspoon lemon zest
• 1 teaspoon lemon juice
• 1 teaspoon chopped fresh rosemary
• ½ teaspoon honey
• ½ teaspoon kosher salt
• ¼ teaspoon crushed red pepper
• 3 tablespoons panko breadcrumbs
• 3 tablespoons finely chopped walnuts
• 1 teaspoon extra-virgin olive oil
• 1 (1 pound) skinless salmon fillet, fresh or frozen
• Olive oil cooking spray
• Chopped fresh parsley and lemon wedges for garnish

Directions:

Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.

Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.

Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.

Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

Sprinkle with parsley and serve with lemon wedges, if desired.

Article from: https://www.eatingwell.com/recipe/267223/walnut-rosemary-crusted-salmon/

Ingredients:

• 3 tablespoons olive oil, divided
• ½ large sweet onion, sliced
• 3 cups sliced cremini mushrooms
• 2 cloves garlic, sliced
• 4 cups chopped kale
• 1 medium tomato, diced
• 2 teaspoons Mediterranean Herb Mix (see Associated Recipes), divided
• 1 tablespoon lemon juice
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 4 (4 ounce) cod, sole, or tilapia fillets
• Chopped fresh parsley, for garnish

Directions:

Heat 1 Tbsp. oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes. Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown, 4 to 6 minutes. Add kale, tomato, and 1 tsp. herb mix. Cook, stirring occasionally, until the kale is wilted and the mushrooms are tender, 5 to 7 minutes. Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm.

Sprinkle fish with the remaining 1 tsp. herb mix and 1/4 tsp. each salt and pepper. Heat the remaining 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Add the fish and cook until the flesh is opaque, 2 to 4 minutes per side, depending on thickness. Transfer the fish to 4 plates or a serving platter. Top and surround the fish with the vegetables; sprinkle with parsley, if desired.

Article from: https://www.eatingwell.com/recipe/279113/herby-fish-with-wilted-greens-mushrooms/

Ingredients:

• 8 ounces whole-wheat pasta
• 5 tablespoons extra-virgin olive oil
• 5 cloves garlic, chopped
• 1 teaspoon anchovy paste
• ¼ teaspoon crushed red pepper
• Zest and juice of 1 lemon
• 1 1/2 cups flaked cooked salmon (see Associated Recipes)
• 3 tablespoons chopped fresh parsley
• ¼ teaspoon salt
• 2 tablespoons whole-wheat breadcrumbs, toasted

Directions:

Cook pasta according to package directions. Drain, reserving 1/2 cup cooking water.

Combine oil, garlic, anchovy paste, crushed red pepper, lemon zest and lemon juice in a large skillet. Heat over medium-high heat until sizzling, about 3 minutes. Add the reserved water, the pasta, salmon, parsley and salt. Cook, stirring, until the sauce coats the pasta, about 2 minutes. Serve topped with breadcrumbs.

Article from: https://www.eatingwell.com/recipe/276373/lemon-garlic-pasta-with-salmon/

Ingredients:

• 1kg Maris Piper potatoes, peeled and halved
• 400ml milk, plus a splash
• 25g butter, plus a knob
• 25g plain flour
• 4 spring onions, finely sliced
• 1 x pack fish pie mix (cod, salmon, smoked haddock etc, weight around 320g-400g depending on pack size)
• 1 tsp Dijon or English mustard
• ½ a 25g pack or a small bunch chives, finely snipped
• handful frozen sweetcorn
• handful frozen petits pois
• handful grated cheddar

Method:

Heat the oven to 200C/fan 180C/gas mark 6.

Put 1kg potatoes, peeled and halved, in a saucepan and pour over enough water to cover them. Bring to the boil and then simmer until tender.

When cooked, drain thoroughly and mash with a splash of milk and a knob of butter. Season with ground black pepper.

Put 25g butter, 25g plain flour and 4 finely sliced spring onions in another pan and heat gently until the butter has melted, stirring regularly. Cook for 1-2 mins.

Gradually whisk in 400ml milk using a balloon whisk if you have one. Bring to the boil, stirring to avoid any lumps and sticking at the bottom of the pan. Cook for 3-4 mins until thickened.

Take off the heat and stir in 320g-400g mixed fish, 1 tsp Dijon or English mustard, a small bunch of finely snipped chives, handful of sweetcorn and handful of petits pois. Spoon into an ovenproof dish or 6-8 ramekins.

Spoon the potato on top and sprinkle with a handful of grated cheddar cheese.

Pop in the oven for 20-25 mins or until golden and bubbling at the edges. Alternatively, cover and freeze the pie or mini pies for another time.

Article from: https://www.bbcgoodfood.com/recipes/family-meals-easy-fish-pie-recipe

Ingredients:

• 2 large ripe tomatoes , (200g)
• 1 x 120 g tin of sardine fillets in olive oil
• 200 g baby spinach
• 300 g dried wholewheat spaghetti
• 1 bulb of fennel
• 2 lemons
• 20 g ricotta salata
• 1 pinch of dried chilli flakes

Method:

Halve 2 large ripe tomatoes (200g total), scoop out and discard the seeds, then place in a blender. Add 1 x 120g tin of sardine fillets (and their oil), then blitz until super-smooth, adding a splash of water to loosen, if needed.

Roughly slice 200g of baby spinach, then place in a large colander in the sink.

Cook 300g of wholewheat spaghetti in a large pan of boiling salted water according to the packet instructions.

Pick and reserve any leafy tops from 1 bulb of fennel, then very finely slice the stalks and bulb, ideally on a mandolin (use the guard!). Add the fennel to the spaghetti pan for the last few minutes of cooking.

Reserving a mugful of cooking water, drain the spaghetti and fennel over the spinach in the colander, so that the spinach starts to wilt. Return the pasta, fennel and spinach to the pan, and toss with the sardine sauce.

Squeeze in the juice from 1 lemon, loosening with a splash of cooking water, if needed.

Season to perfection with sea salt and black pepper, finely grate over 20g of ricotta salata (see ingredient note below) and a little lemon zest, then sprinkle over any reserved fennel tops and 1 pinch of dried chilli flakes.

Cut the remaining lemon into wedges for squeezing over, then serve immediately.

Article from: https://www.jamieoliver.com/recipes/pasta-recipes/sardine-spaghetti/

Ingredients:

• 1 tablespoon Sichuan peppercorns
• 190 g (6½ oz) fresh ginger , peeled
• 190 g (6½ oz) garlic cloves , peeled
• 10 French shallots , peeled
• 375 g (13 oz) doubanjiang (fermented broad bean paste)
• 300 ml (10 fl oz) grapeseed oil
• 80 ml (2½ fl oz/1/3 cup) Shaoxing rice wine
• 50 g (13/4 oz) caster (superfine) sugar
• 125 ml (4 fl oz/½ cup) tamari
• 1 tablespoon sesame oil
• 1.8 kg (4 lb) minced (ground) yellowfin tuna , from sustainable sources
• 200 g (7 oz) silken tofu, cut into small cubes
• 1 bunch of spring onions (scallions) , finely sliced
• 40 g (1½ oz/¼ cup) toasted sesame seeds
• 1 dried red chilli , finely sliced (optional)
• steamed short-grain rice , to serve

Method:

Toast the Sichuan peppercorns in a dry frying pan until fragrant, then use a mortar and pestle to grind to a rough powder. Set aside.

Place the ginger, garlic, shallots, doubanjiang and 150 ml (5 fl oz) of the grapeseed oil in a food processor and blitz to a smooth paste.

Heat 100 ml (3½ fl oz) of the remaining grapeseed oil in a large heavy-based saucepan over a high heat. Add the paste and fry, stirring occasionally, for 8–10 minutes until dried and fragrant, then reduce the heat and simmer for a further 15 minutes, until the rawness from the vegetables has been completely cooked out. Stir in the Shaoxing wine, sugar, tamari and one-third of the ground Sichuan peppercorns, then spoon the mixture into a large bowl.

Wipe out the pan, add the sesame oil and remaining 2½ tablespoons of grapeseed oil and heat over a high heat. Working in two batches, add the tuna mince to the pan and fry for 2 minutes, or until the mince is coloured and has separated into individual strands, then stir through the fried paste mixture to combine.

To assemble the mapo tofu, return the tuna mixture to the saucepan and warm through over a low heat. Add the tofu, cover with a lid and heat for 3 minutes, then spoon into serving bowls.

Top with the spring onion, sesame seeds, chilli, if using, and the remaining ground Sichuan peppercorns.

Serve with steamed rice, if you like.

Article from: https://www.jamieoliver.com/recipes/fish-recipes/mapo-tofu/

Ingredients:

• 150 g couscous
• 4 cloves of garlic
• olive oil
• 250 g ripe mixed-colour cherry tomatoes
• 250 g asparagus
• 2 heaped teaspoons rose harissa
• 2 x 150 g white fish fillets, skin off, pin-boned, from sustainable sources
• 1 lemon
• 2 tablespoons natural yoghurt

Method:

Place the couscous in a bowl, add a pinch of sea salt and black pepper, then just cover with boiling kettle water, and cover. Peel and slice the garlic, then place in a shallow casserole pan on a medium-high heat with 1 tablespoon of olive oil, stirring while you halve the cherry tomatoes, adding them to the pan as you go. Snap the woody ends off the asparagus, roughly chop the spears and stir into the pan, then season with salt and pepper. Rub most of the harissa over the fish, sit it on top of the veg, finely grate over the lemon zest and squeeze over half the juice. Add 150ml of water, cover, and cook for 5 minutes, or until the fish is just cooked through.

Fluff up the couscous. Ripple the remaining harissa through the yoghurt, then spoon it over the fish and couscous. Serve with lemon wedges, for squeezing over.

Article from: https://www.jamieoliver.com/recipes/fish-recipes/quickest-white-fish-tagine/

Ingredients:

• 8 spring onions
• 2 cloves of garlic
• 1 bunch of fresh coriander , (30g)
• 100 g baby spinach
• 1 mug of basmati rice , (300g)
• 4 x 150g white fish fillets, such as cod, haddock, pollock, megrim, skin off, pin-boned , from sustainable sources
• olive oil
• 4 tablespoons natural yoghurt
• 2 teaspoons harissa
• optional: ½ a fresh red chilli
• 1 lemon

Method:

Trim 8 spring onions (put one aside for later), peel 2 cloves of garlic and pick the leaves from 1 bunch of fresh coriander (30g), reserving a few to garnish, then place in a blender.

Add 100g of baby spinach, along with 2 mugs (600ml) of water and blitz until smooth – you may need to work in batches.

Tip 1 mug of rice (300g) into a large shallow casserole pan, pour over the green sauce, mix well and cook on a high heat uncovered for 5 minutes.

Give the rice a good stir, then carefully place 4 x 150g white fish fillets on top. Season to taste with sea salt and black pepper, drizzle with 1 tablespoon of olive oil, then cover with a lid, reduce the heat to low and cook gently for a further 5 to 7 minutes, or until the rice is fluffy and fragrant and the fish is pearly white and flaking.

Dollop 4 tablespoons of natural yoghurt into a bowl, ripple through 2 teaspoons of harissa and drizzle lightly with olive oil.

Finely slice the remaining spring onion and ½ a fresh red chilli (if using), then scatter over the top along with the reserved coriander leaves. Cut 1 lemon into wedges for squeezing over, then serve along with the harissa yoghurt. Delicious with a crunchy green salad.

Tips

FLAVOUR BOOST

To turn this midweek meal into more of a treat, jazz it up with additional fish or shellfish, such as calms, prawns, squid, salmon, scallops – have fun with it, and enjoy!

EASY SWAPS

Change-up the green veggies or herbs you choose, or swap the harissa for pesto. Delicious!

Article from: https://www.jamieoliver.com/recipes/fish-recipes/one-pan-herby-green-rice-fish/