Quick and easy fish recipes

If you’re looking to get more fish into your diet, these quick and easy recipes are a great place to start.

The NHS Eat Well guidelines recommend at least two portions of fish a week, one of them oily, to maintain a healthy diet. This is because fish and shellfish are great sources of a variety of nutrients.

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But did you know that more than half of British people don’t eat two portions a week? The latest figures suggest only about a third of us are eating enough fish

So, most of us could do with eating more fish. That’s where these quick and easy fish recipes come in. They all require less than 30 minutes of hands-on time, and each one is on the table in under an hour – some of them far less.

Whether you’re brand new to cooking fish or simply looking for new, simple recipes to add to your roster, these four fish dishes are an easy and delicious place to start. Try adding one to your meal plan this week.

Baked sea bass with Greek salad and potatoes

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Sea bass is quite a meaty fish that is a good place to start for fussy eaters who aren’t big fish fans. It’s also very good for you. Although it is not classed as an oily fish, it does contain some omega 3 as well as nutrients including magnesium, potassium and vitamin B6.

This recipe requires about 10 minutes prep and the rest happens in the oven, making it great for a weeknight dinner. But we also think it’s special enough for a dinner party.

It looks quite beautiful straight out of the oven, so bring it to table in the roasting tin and have everyone help themselves, adding generous portions of delicious Greek salad as a side.

Serves 4

INGREDIENTS

300g potatoes, washed and thinly sliced (use a mandolin if you have one)

3 mixed-colour peppers, sliced

2 tbsp olive oil

1 tsp dried oregano

Salt and black pepper

4 sea bass fillets

½ lemon, sliced thinly (again, you can use a mandolin)

1 quantity Greek salad

METHOD

1. Preheat the oven to 180°C. On a large baking tray, toss the potatoes and peppers in one tablespoon of oil along with the oregano. Season with a pinch of salt and a generous amount of black pepper. Bake for 25 minutes, turning halfway through.

2. Once the potatoes have crisped at the edges, take out the tray and arrange the sea bass fillets on top. Add a lemon slice to each fillet and drizzle over the remaining tablespoon of olive oil.

Bake for a further 7-8 minutes until the fish is cooked through. Serve with a Greek salad.

One-pan fish stew

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One-pot meals are perfect for people who hate washing up. Which, lets face it, is most people. This one uses delicate white fish in a rich tomato sauce spiked with paprika and bulked out with white beans.

Any white fish will work for this dish, so choose whichever is your favourite, just make sure it’s been caught or farmed sustainably.

This stew is healthy, hearty good food at its best. Add a slice of crusty wholemeal bread for dunking and we think it’s close to perfect.

Serves 4

INGREDIENTS

1 tbsp olive oil

2 onions, finely diced

3 cloves garlic, finely chopped or crushed

2 tsp smoked paprika

1 x 400g tin chopped tomatoes

1 tsp sugar

½ tsp salt

½ tsp ground black pepper

1 x 400g tin cannellini beans or butter beans, drained

½ a bunch of parsley, finely chopped

400g white fish fillets, cut into large chunks

4 slices good quality wholemeal bread or toast

METHOD

1. In a large saucepan or casserole pot, heat the oil over a medium heat and cook the onions until soft. Add the garlic and paprika and cook for 2-3 minutes, until fragrant.

2. Add the chopped tomatoes along with the sugar, salt and pepper. Bring to a boil then turn down and simmer for 10 minutes.

3. Add half the parsley along with the beans and fish. Cook for 5 or so minutes, until the fish is cooked and starting to flake.

Serve in deep bowls with the bread alongside and the remaining parsley sprinkled on top.

Asian-style grilled salmon

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Salmon is a heart-healthy oily fish that’s rich in omega 3 fatty acids as well as being a good source of potassium and B vitamins. The NHS recommends eating two portions of oily fish such as salmon each week.

Grilling salmon is simple yet effective, making this recipe a good place to start if you’re not so confident cooking fish. Once you’ve got used to it, the basic approach and marinade can be adapted in countless ways to keep things interesting.

This salmon dish is tasty, healthy and ready in around 20 minutes. The perfect midweek meal.

Serves 2

INGREDIENTS

2 tbsp olive oil or sesame oil

1 tsp brown sugar

1 tbsp soy sauce

½ tsp Chinese five spice

1 garlic clove, finely chopped or crushed

¼ tsp ground black pepper

2 boneless salmon fillets

200g green veg (such as broccoli, asparagus, green beans), sliced if needed

16 cherry tomatoes, halved

100g mushrooms, finely sliced

4 radishes, halved

6 spring onions, finely sliced

METHOD

1. In a medium bowl, mix together the oil, sugar, soy sauce, five spice, garlic and black pepper. Whisk together with a fork then add the salmon, turning until the fillets are evenly coated.

2. Place the salmon fillets on a large non-stick baking tray, well spaced apart. Fill the rest of the baking tray with the green veg, tomatoes and mushrooms.

Place under a grill on a high heat for 7-10 minutes until the salmon is cooked through.

3. Serve scattered with the spring onions and radishes. Goes well with brown rice.

Indian-style fish curry

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Ready-made curry pastes are a great storecupboard staple. They allow you to make curries with real depth of flavour in a fraction of the time. This recipe uses tikka masala paste (a British favourite), but you can use whichever variety you like. A white fish like hake, haddock or cod makes a great carrier for the spices.

If you want to add more vegetables, the choices are all but endless. Anything from peas to cauliflower, bell peppers to mushrooms will work in this fish curry recipe.

Serves 4

INGREDIENTS

1 tbsp vegetable oil

2 onions, finely chopped

3 garlic cloves, finely sliced

2 tbsp tikka masala curry paste

1 x 400g tin chopped tomatoes

1 vegetable stock cube

400g white fish fillets, cut into large chunks

To serve:

Brown rice OR wholemeal flatbreads

Fresh coriander, chopped

METHOD

1. In a large pan, heat the oil over a medium heat and add the onions and garlic. Cook gently until the onions are soft and starting to brown – about 12 minutes.

2. Add the curry paste and a splash of water and cook for 2-3 minutes until fragrant.

3. Add the tomatoes, crumble in the stock cube and bring to the boil. Turn down and simmer for 10 minutes or until thickened to your desired consistency.

4. Add the fish fillets and cook for 4-5 minutes until cooked through and starting to flake. Serve immediately, sprinkled with coriander and paired with rice or flatbreads.

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