Main Courses – Fish

Oven baked cod with lemon, capers and fresh leaf parsley.

  Ingredients: Cod fillets (1-2 pp), 2 lemons, a bunch of fresh leaf parsley (chopped), capers, 1-2 tbsp bread crumbs, olive oil, salt & pepper

Preparation: 10 mins + c.20 mins cooking

1. Take the oven dish and pour in enough olive oil to coat the base.

2. Lay in your cod fillets.

3. Sprinkle over the capers, parsely and breadcrumbs.

4. Season with salt and pepper and cut the lemon into quarters or eights and lay around the dish.

5. Cook in the center of a hot oven 180C for c. 20 mins or until the cod flakes when cut.

6. Serve with fresh lemon and a side of vegetables, salad, chips, jacket potatoes…or anything else!


Breaded Fish & Chips

Ingredients for 2 people: 2 fillets of cod (or fish of choice), 1 egg, breadcrumbs, 1 lemon, 2-3 good sized chipping potatoes, oil for frying / baking

Preparation: 10 mins + c.30 mins cooking (for oven chips)

  1. Cut the potatoes into chunky sized chips (I like my with skin on but you can peel if you prefer). Parboil in a pan of salted boiling water for 5-10 minutes.
  2. Drain and leave to dry for a few minutes before oven baking in oil for 30-40 mins. If you prefer to shallow / deep fry then you can do so in a fryer or pan.
  3. Crack the egg into a shallow bowl and whisk with a fork. Use to dip the fish before coating with breadcrumbs.
  4. Fry the fish in a shallow fry pan with the oil.
  5. Serve with a wedge of lemon and tartar sauce (if you have it).

Tip: I used the last of the egg and breadcrumbs to make some breaded zucchini chips on the side. Fry for a minute on each side for a yummy addition to your dish.


Griddled Squid

Ingredients: 1 large squid per person, rock salt, lemon, black pepper

Preparation: 10-15 mins

This dish really couldn’t be any simpler!

  • Start by cleaning your squid and rinsing under cold water. You may need to take out the inner tentacles and scrub the skin.
  • Pre-heat your griddle pan and sprinkle with a small amount of rock salt.
  • Once hot, place your squids on the griddle. The squid will initially stick to the pan but can be turned as soon as it moves freely when you touch it with a fork.
  • Turn your squid and griddle the second side.
  • Serve with a piece of fresh lemon and some black pepper and accompany with a fresh leaf salad.


Thai twist prawn Curry

Ingredients: Sunflower oil, large uncooked prawns, 2 red onions, 4 cloves garlic, fresh ginger, bunch fresh coriander, 2-3 sticks of lemongrass, bay leaf & oriental basil, 3-4 hot green chillies, 10 small green asian aubergines, 1-2 tins of coconut milk, salt & black pepper

Preparation: 10 mins + 30 mins cooking

  • Take a large saucepan and fry onions and garlic in some sunflower oil until they start to brown.
  • Add the small green asian aubergines (halved) with a pinch of salt and leave for 5 mins.
  • Turn down the heat and add the prawns, ginger, chillies, and cover pan for 5 mins until the prawns are sealed.
  • Add the coconut milk, lemongrass, bay & basil leaves, 3/4 of the chopped coriander and salt and pepper and bring to the boil.
  • Turn down heat and simmer without lid for 20-30 mins until reduced sufficiently.
  • Serve with rice or noodles and sprinkle with the remaining coriander

Fresh coriander is best for this recipe and can be found in most supermarkets. For Italian viewers, try your local asian store for coriander, lemon grass, coconut milk, asian aubergines and oriental basil.



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