Contents Page

01 Foreword02 Coley Goujons 03 Med-Inspired Fish Stew

04 Curry Prawn Pilau

05 Smoked Mackerel Flan

06 Cod with Tomatoes and Thyme

07 Smoked Mackerel Pate

08 Pan Fried Coley with Quick Cheesy Mash

09 Kedgeree10 Olympic Baked Greek Pollack with Tomatoes and Feta

11 Jubilee Fish and Chips

12 Soy- Steamed Haddock with Garlic Prawns

13 Breaded Megrim Goujons with Sweet Potato Chips

14 Posh Fish Finger Sarnie

15 Scallops wrapped in Serrano Ham

16 Lemon Sole, Green Beans and Potatoes

17 Scrumptious Fish Pie

18 Mussels with Cider and Bacon

19 Hake in a Hurry

20 Fishy tips for a healthy family!

ForewordHello!Welcome to our Fish is the Dish Family Cook Book. Packed full of delicious, simple recipes for you to cook for your family, this book will inspire you into eating seafood more regularly and ensure you are getting the recommended two portions of seafood a week.

It’s our fellow mums and dads we trust the most when it comes to cooking. That’s why we’ve worked with some of the UK’s top parenting bloggers to create dishes that are quick and easy, and enjoyed by even the fussiest of little eaters.

From good old fashioned fish pie for a mid-week family supper to fish and chips for a Friday night treat – there is something for everyone.

But we need your help with our quest to get the nation eating more seafood. Join us at our website fishisthedish.co.uk, on Facebook: fishisthedish or Twitter @fishisthedish and share your recipes and stories about cooking fish for the family.

There are so many varieties of seafood available to try from your local fishmonger, fish counter, fish van or even by direct mail ordering. And if you are a bit unsure about what to buy, just ask!

So what are you waiting for . . . try one of our delicious recipes tonight and we guarantee you’ll cook it up again and again!

Happy cooking!

The Fish is the Dish TeamKaren, Joanna & Heather

01

Karen

Joanna

Heather

Coley Goujons(Mummy's knee) @mummysknee www.mummysknee.com

Ingredients31 f illet of coley 32 eggs36 cream crackers, crushed into breadcrumbs 3Plain f lour

How to cook........................................................................

......

1. Cut the fillet into goujons sized chunks.

2. Put flour into a bowl, whisk the egg in another

then put the breadcrumbs in another bowl.

3. Coat the fish goujons in plain flour, egg,

then breadcrumbs.

4. Fry until golden, usually around 5 minutes or

so and serve with mash and sweetcorn or peas.

...............................................................................

Prep Time: 10 minutes

Cooking Time: 5 minutes

Serves: 2View my video at www.fishisthedish.co.uk

02

Med-Inspired Fish Stew (A Modern Mother) @AModernMother www.amodernmother.com

Ingredients32 broken f ish f illets 36 tbsp olive oil31 la rge onion, chopped32 large garlic cloves, chopped31 small chilli, f inely chopped32 medium carrots, chopped33 stalks of celery, chopped32 tbsp of f lour31 400g tin of chopped tomatoes3400ml of water3Splash of white wine31 cube vegetable/chicken stock31 tbsp capers, with ju ice31 tbsp fresh parsley, chopped31 tbsp dry oregano3Sprig of thyme31 bay leaf3Salt and pepper3Crusty bread to serve

How to cook..........................................................................1. Heat olive oil in large pan over medium- high heat. Add onion, garlic, chilli, celery, and carrots. Sauté until soft, about 10 minutes.2. Add flour to the mixture, stir and cook over medium heat for 4-5 minutes.3. Add the tomatoes, water, and wine. Stir. Add water if the stew is too thick.4. Add fish and cook for 10 minutes. Stir to break up cooked fish into flakes.5. While fish is cooking, add capers with juice, parsley, oregano, thyme, bay leaf, fresh parsley and capers. Salt and pepper to taste. 6. Put into bowls and serve with crusty bread. ..........................................................................Prep Time: 10 minutesCooking Time: 25 minutesServes: 2

03

Ingredients3king prawns, 5 or 6 per person3300g of easy cook basmati rice32 tbsp of korma curry paste31 small onion f inely chopped3700ml of chicken stock3140g of frozen peas31/2 tsp of dried coriander

How to cook........................................................................

.........

1. Rinse the basmati rice in a sieve until the water

runs clear. Place in slow cooker.

2. Dry fry the onion and korma paste in a frying

pan for 3-5 minutes until the onions are soft,

scrape into the slow cooker with the rice.

Add the chicken stock mix, cover and cook.

Keep the slow cooker at a medium heat.

3. 30 minutes before you are ready to serve add

the prawns, peas and coriander, mix well,

cover and cook on low. ........................................................................

.........

Prep Time: 5 minutesCooking Time: 4 hoursServes: 4

04

Slow Cooker Sunday Curry

Prawn Pilau

(Mediocre Mum) @mediocre_mum www.mediocremum.com

Pastry3To save time buy a readymade pastry f lan case

Ingredients for f illing33 smoked mackerel f illets33 large eggs350ml double cream3100ml milk31 - 2 tsp course wholegrain mustard31 bunch watercress, chopped31 handful grated extra mature cheddar

How to cook.............................................................................

1. Preheat the oven to 180°C/160°C fan/Gas 4. Remove the skin from the mackerel fillets, cut them in half lengthways and flake the flesh, removing any bones. Scatter the mackerel and watercress over the base of the readymade tart shell.

2. Beat together the eggs, milk, cream, mustard and some salt and pepper.

3. Carefully pour the egg mixture over the filling, stopping when the liquid reaches the rim of the case, be careful not to let it overflow. Top with grated cheese then bake for 30-40 minutes, or until the filling has set.

4. Remove the tart from the oven. Trim off any excess pastry around the rim, allow to cool.

5. Cut into wedges and serve. .............................................................................Prep Time: 10 minutesCooking Time: 30-40 minutesServes: 4-6

Smoked Mackerel Flan (Not Just Any Old Baking) @TwitTottee www.notjustanyoldbaking.blogspot.co.uk

05

Ingredients34 f illets of cod 3Olive oil31 onion - chopped31 400g tin chopped tomatoes32 tsp light brown soft sugar34 thyme sprigs, leaves stripped31 tbsp soy sauce

How to cook................................................................................

1. Heat 1 tbsp olive oil in a frying pan, add the onion and soften for 5-8 minutes until lightly browned. Stir in the tomatoes sugar, thyme and soy, then bring to the boil. Simmer for 5 minutes.

2. Place cod fillets on top of the sauce, cover and cook on a gentle heat for 8-10 minutes until the fish flakes easily.

3. Serve with potatoes and a little butter or crème fraîche.................................................................................

Prep Time: 10 minutesCooking Time: 25 minutesServes: 4

Cod with Tomatoes

and Thyme (Feeding Boys and a Firefighter) @cookingkt www.feedingboys.co.uk

06

Ingredients3 2 smoked mackerel f illets34 tbsp creme fraiche

How to cook..................................................................................

1. Remove the skin and flake the smoked mackerel flesh into a bowl. Break it down with a fork the more you mix, the smoother the pâté, if you prefer a courser type, go easy with the fork.

2. Add in crème fraîche and mix it all up. If your mackerel wasn’t peppered in the first place, you might like to add some- but it should be salty enough.

3. Serve it any which way you like; on oatcakes or toast; as a panini with feta cheese and tomato; with leaves, red pepper and a can of mixed beans; or even on a piping hot jacket potato. ..................................................................................Prep Time: 5 minutesCooking Time: NoneServes: 4

Smoked Mackerel Pate (Chef Jacqui) @chef_jacqueline www.jacquelineodonnell.co.uk

07

Ingredients32 coley f illets31 tbsp olive oil or rapeseed oil31 knob butter (for the f ish)32 large potatoes 34 tbsp whole milk31 knob of butter (for mash)350g cheddar cheese (grated)

How to cook........................................................................

....................

1. To cook the fish fillets, place a pan onto the hob

at a medium heat, add the olive oil and knob of butter

until sizzling. Place your coley fillets in the pan and for

3 - 4 minutes on each side. When cooked, it will be white

all the way through.

2. Prick potatoes with a fork and place in the microwave

for seven minutes. Check/turn over your fish, set aside

once cooked.

3. Take the potatoes out of the microwave and cut in half.

Scoop out the middle of the potatoes, and mash.

4. Add the whole milk and the butter to the mash,

mix in the cheese and microwave again for one minute.

5. Serve your cooked fish fillets on top of your mash and

serve any vegetables you like alongside.

............................................................................................

Prep Time: 5 minutes

Cooking Time: 10 minutes

Serves: 2

Pan-Fried Coley

with Quick Cheesy Mash

(Fabulicious Food) @RenBehan www.renbehan.com

08

Ingredients

3450g smoked haddock

32 bay leaves325g butter31 onion, chopped32 cardamon pods, lightly crushed

31/2 tsp tumeric32 tsp curry powder

31 cinnamon stick3350g basmati rice

3600ml vegetable stock

32 hard boil eggs, quartered

3Chopped parsley

How to cook.........................................................................

1. Preheat oven 200°C/ 400°F/Gas 6 and wrap the haddock and bay leaves in some foil and place on a baking tray in the oven. Bake for about 8 minutes (until cooked). Take out of the oven and flake.

2. Melt the butter in a pan and fry the onion gently for 5 minutes until soft. Add spices and cook for a further minute or so.

3. Add the rice and stock and bring to the boil. Turn down the heat, cover and simmer for 15 minutes.

4. Add the flaked smoked haddock and chopped parsley and cook for a few more minutes to warm through.

5. Serve with the boiled eggs and more parsley to garnish..........................................................................Prep Time: 5 minutesCooking Time: 30 minutesServes: 4

Kedgeree (Jam and Clotted Cream) @jamandcream www.jamandclottedcream.co.uk

09

Ingredients34 skinless pollock f illets32 large (or 3 medium) ripe tomatoes3125g feta cheese31 la rge lemon3A good pinch of mixed dried herbs like herbs de provence3Olive oil3Freshly ground pepper

How to cook........................................................................

.......

1. Preheat your oven to 200°C/400°F/Gas 6

2. Deseed the tomatoes by cutting in half and

scoop out seeds with a spoon or sharp knife.

Chop the remaining tomato flesh into small

chunks and put to one side.

3. Finely grate the lemon rind and save the zest.

4. Place the pollock fillets in a lightly oiled dish,

leaving a good space in between each.

5. Drizzle a little olive oil over each fillet then

spread the chopped tomatoes over each fillet.

Season with pepper and add a pinch of dried

herbs.

6. Crumble the feta cheese over the fillets, and add

a sprinkling of lemon zest to the feta then finish

off with a squeeze of lemon juice and a final

drizzle of olive oil.

7. Bake in the oven for 25 minutes until the fish

is cooked through and the feta is soft and a little

golden.

8. Serve immediately with mashed potatoes.

.................................................................................

Prep Time: 5-10 minutes

Cooking Time: 25 minutes

Serves: 4

Olympic Baked Greek Pollock

with Tomatoes and Feta

(My Daddy Cooks) @nickcoffer www.mydaddycooks.com

View my video at www.fishisthedish.co.uk10

Ingredients

34 haddock f illets 32-3 large eggs, beaten in a bowl3A small bowl of pla in f lour, seasoned

with a little salt and pepper36 slices of stale bread, or half a stale baguette32 large sweet potatoes3200g frozen peas32 tbsp butter3A few sprigs of fresh mint, f inely chopped3Salt and freshly ground pepper to taste

3Olive oil

How to cook.........................................................................

1. Preheat your oven to 200°C/ 400°F/ Gas 6

2. Peel the sweet potatoes. Cut them in half lengthways, then in half again lengthways. Cut each of these remaining pieces into three long wedges. Put the wedges into a bowl, pour a good glug of olive oil over them and mix the oil and the potatoes together.

3. Lay the wedges on a baking tray and put it in the oven.

4. Blitz the stale bread in a food mixer or blender to make your breadcrumbs. If you don’t have stale bread, toast your slices before blitzing them up.

5. Cut the fish into portions.

6. Put the flour bowl, the egg bowl and a bowl with the breadcrumbs in a line. Coat each fish finger firstly in some flour, dip it in the egg, and then roll in the breadcrumbs.

7. Once all the fish fingers have been coated grease your other baking tray with some olive oil. Place the fish fingers on the tray and spray or drizzle olive oil over each one.

8. After the wedges have been in the oven for 10 minutes put the fish in too. The wedges and the fish will be ready after a further 20 minutes cooking time.

9. Cook the frozen peas for 3 minutes. Drain them, mash and crush them with a potato masher, stir in the butter and the mint and season to taste.

10. Serve immediately..........................................................................

Prep Time: 15 minutesCooking Time: 30 minutesServes: 4

Jubilee Fish and Chips (My Daddy Cooks) @nickcoffer www.mydaddycooks.com

View my video at

www.fishisthedish.co.uk

11

Ingredients34-6 prawns per person32 haddock f illets32 cloves of garlic3Splash of soy sauce3Ginger32 chopped shallots3Splash of olive oil3Salt and pepper

How to cook........................................................................

.........

1. Mix raw prawns with a splash of olive oil, two

cloves of crushed garlic, and season with salt

and pepper. Cover with plastic wrap and place

them in the fridge to marinade.

2. Wrap the haddock in tin foil. Sprinkle with soy

sauce, grated ginger and sliced shallots, add

a splash of water, and seal the foil package to

allow the fillets to steam.

3. Bake them in the oven at 375°F/190°C/Gas 5

for 25 minutes (to check if the fish is cooked,

open the package and make sure the fish has

turned white).

4. When the fish is nearly cooked, shallow fry the

prawns until their flesh turns pink.

5. Plate up haddock fillets, and sprinkle the garlic

prawns over the top.

6. Serve with steamed spinach.

................................................................................

Prep Time: 10 minutes

Cooking Time: 25 minutes

Serves: 2

Soy-Steamed Haddock,

with Garlic Prawns

(Mummy’s Little Monkey) @Jax2000 www.mummyslittlemonkey.com

12

Ingredients

34 megrim or pla ice f illets 34 tbsp of pla in f lour3Salt and fresh ground black pepper32 large eggs, beaten3125g of fresh white breadcrumbs32 sweet potatoes33 tbsp of olive oil31 tbsp of balsamic vinegar3Tartar sauce to serve

How to cook.............................................................................................

Preheat the oven to 200ºC/400ºF/Gas 6

1. Cut the fish into long thin strips. Season the flour and dust the fish strips with the seasoned flour before dipping in the egg and finally coating in breadcrumbs. Place the coated goujons, on a sheet of greaseproof paper until needed.

2. To make the sweet potato chips, cut the sweet potatoes in half lengthways and then cut each half into strips.

3. Place the cut potato chips into a bowl, drizzle with the olive oil and season.

4. Transfer to a baking sheet and place in the oven to roast for 15 minutes.

5. Remove from the oven and drizzle over the balsamic vinegar. Return to the oven and cook for a further 5-10 minutes or until golden and cooked through.

6. Bake the fish goujons for 10 minutes or until browned.

7. Serve the goujons with the sweet potato chips and tartar sauce..............................................................................................Prep time: 10 minutesCooking time: 25 minutesServes: 4

Breaded Megrim Goujons with Sweet Potato Chips (Mum is last) @mumislast www.mumislast.blogspot.co.uk

13

Ingredients32 f illets of white f ish3250g breadcrumbs380g f inely grated parmesan cheese3300g fresh parsley31 tsp smoked or sweet paprika32 pinches salt32 pinches pepper3200g plain f lour 32 large eggs3100ml oil if you are shallow-frying31 lemon to garnish

How to cook........................................................................

..........

1. Chop the parsley and put it in a bowl with the

breadcrumbs, grated parmesan and paprika.

2. Season and mix thoroughly.

3. Whisk the egg in another bowl.

4. Sieve the flour into a third bowl.

5. Cut the fish into your ‘fish finger’ sized chunks.

6. Coat each finger in the flour and dip in the egg

before coating in the breadcrumb mix.

7. Oven-bake on a non-stick tray at 200°C/ 400°F/

Gas 6 for 7-10 minutes until golden brown.

8. Serve in either some buttered wholemeal bread

or a hot dog bun with tomato ketchup.

..................................................................................

Prep time: 20 minutes

Cooking time: 10 minutes

Serves: 5

Posh Fish Finger Sarnie

(Thirty Mummy) @thirtymummy www.thirtymummy.com

14

Ingredients

34 king scallops per person310 slices of proscuitto or serrano ham (or 1 slice per scallop)31 tbsp of olive oil33 tomatoes31 bag of green salad320g of parmesan

How to cook.............................................................................1. Take each individual scallop and wrap a slice of ham around it. Secure the scallop and ham together with a cocktail stick.2. Heat a little olive oil in a non-stick pan over a medium heat and lightly fry for 2 minutes before taking the pan off the heat to allow the scallops to rest for a minute.3. Return the pan to the heat and then turn the scallops over on the other side for a further two minutes.4. Remove the scallops and ham rolls from the pan when the ham is crispy all the way round.5. Serve with fresh green salad leaves and tomato. Finish with some shavings of parmesan and remove the cocktail sticks..........................................................................Prep Time: 5 minutesCooking Time: 5 minutesServes: 4

Scallops wrappedwith Serrano Ham (Belfast Mummy) @belfast_mummy www.belfastmummy.co.uk

15

Ingredients32 lemon sole f illets 3Handful of chopped almonds 3100g of green beans 3F lour (for dusting)380g of butter3350g of new potatoes

How to cook............................................................................................

1. Cook the green beans. Toast whole almonds under the grill, until they begin to darken. Cut the beans in half and chop the almonds.

2. Dust the fillets with flour, then shallow fry in a medium hot frying pan until golden brown.

3. Boil new potatoes for approx. 15 minutes or until soft.

4. Remove the fish when cooked and wrap in tin foil to keep warm.

5. Brown the butter in a pan and add the green beans and almonds.

6. Serve the fish with green beans, butter and almonds on top and serve with boiled new potatoes on the side.

............................................................................................

Prep time: 10-15 minutesCooking time: 15-20 minutesServes: 2

Lemon Sole, Green Beans

and Potatoes (Transatlantic Blonde) @Melaina25 www.transatlanticblonde.blogspot.co.uk

16

Ingredients

32 f illets of haddock32 f illets of smoked haddock32 f illets of salmon330g butter 330g plain f lour31 pint of milk31 kg of mashed potato 3Parsley3Sprinkle of parmesan3Petite pois (optional)

For a luxury version replace smoked haddock with roughly chopped smoked salmon, prawns and a few scallops.

How to cook..........................................................................................1. Boil the potatoes and mash with a large knob of butter and some milk or cream. 2. Cut the fish into large pieces and place into an ovenproof dish.3. Melt the butter in a pan, stir in the flour and cook for 1-2 minutes.4. Remove from heat and gradually add the milk, stir until smooth. Return to the heat and keep stirring while it comes to the boil.5. Simmer gently for 8-10 minutes, giving a stir every minute or so.6. Add the parsley (and some grated lemon rind if you fancy) and season with salt and black pepper.7. Pour the sauce over the fish and top with the mashed potato and, if you like, sprinkle with some grated cheddar cheese or parmesan.8. Bake in a pre-heated oven 200 C/ 400F/ Gas 6 for 30 minutes. 9. Serve with petit pois or a crisp, green salad..........................................................................................Prep time: 5 minutesCooking time: 45 minutesServes: 5

Scrumptious Fish Pie (Off the Eaten Track) @BakersBunny www.offtheeatentrack.wordpress.com

17

Ingredients3Mussels (cleaned) 10-12 per person31 onion34 rashers of smoked bacon31 glass of craft cider (can be replaced with apple ju ice)31 tbsp of creme fraiche3Chives33 sprigs of thyme

How to cook...................................................................................................

1. Dice the onion and bacon and sauté till soft in the bottom of a big deep pan, add a glass of cider and a few sprigs of thyme and heat the liquor.

2. Add the mussels, place a lid on the pan and turn the heat up, steam the mussels for about 5 minutes.

3. When the mussels have opened, remove to a warm serving dish and pop in a warm oven, remove the thyme sprigs, boil the liquor and reduce to concentrate the flavour, add a big spoon of crème fraîche, season and stir in.

4. Pour the liquor over the cooked mussels, top with chopped chives and serve with crusty bread or skinny fries...................................................................................................Prep time: 15Cooking time: 15Serves: 2

Mussels with Cider and Bacon

(Ross Boyce) @Happy_Appetite www.rossboyce.co.uk

View my video at www.fishisthedish.co.uk18

Ingredients34 hake f illets, boned and skinned 3Vegetable oil, such as rapeseed oil3Breadcrumbs, to coat3Salt and pepper to season3Seasonal veg and lemon to accompany3Spoonful of tartar sauce per person

How to cook..................................................................................

1. Pre-heat oven to 180°C/375°F/Gas 5. Wash and dry the hake fillets.

2. Pour a little oil into a large baking tray; then place the hake fillets in the tray and gently turn over and around in the oil to cover. Sprinkle the breadcrumbs over the top, and then turn the fish fillets over and sprinkle more breadcrumbs over the other side.

3. Season the breaded fillets with salt and pepper and bake in a pre-heated oven for 15 to 20 minutes, or until the crumbs are golden and crispy.

4. Serve immediately with lemon wedges, tartar sauce and seasonal vegetables and potatoes...................................................................................Prep time: 10 minutesCooking time: 15 minutes Serves: 4

Hake in a Hurry(Lavender and Lovage) @KarenBurnsBooth www.lavenderandlovage.com

View my video at

www.fishisthedish.co.uk

19

F ishy tips for a healthy family! 1. Omega-3: the alpha oil

Marine Omega-3 fatty acid is found in many different kinds

of seafood. It comes from the family of ‘good’ fats that are not

only beneficial for health, but are in fact essential to the diet.

Omega-3 has been associated with brain development, joint

function, healthy skin and eyes as well as better mental health.

2.EPAandDHA:the‘magicacids’infishoil

EPA is an essential nutrient and is now considered by some leading

UK doctors and professors to be the single most vital nutrient

in the functioning of the brain and for nerve stimulation.

Omega-3 fish oil not only benefits your heart and joints, but is also

good for your brain. So, for a healthier body and mind, consuming

more fish oil is a ‘no brainer’, as they say.

3. Protein Seafood is an excellent source of protein and contains a certain

amount of ‘good’ fat, depending on the species eaten.

Protein-rich fish and shellfish provide nourishment for your

muscles and help you to fight colds and flu. Eat seafood to help

ward off the sniffles!

4.Vitaminsandminerals

Oil-rich fish is a great source of fat-soluble vitamins A and D,

which are important for development in children and for lifelong

growth! Oysters, prawns and fish products containing small edible

bones, e.g. tinned sardines or salmon, are also a good source

of calcium!

5.Essentialnutrients

Shellfish is a rich source of zinc, which helps keep your muscles

healthy, boosts the immune system and contributes to

reproductive health, too.

6. Low fat With obesity on the rise, more consumers are interested in foods

that support weight loss. Protein seems to control appetite,

helping people to feel full. Seafood, as a low fat, high-protein food

is ideal for this type of diet, particularly if the fish is grilled,

baked or poached!

20

For more health information visit www.fishisthedish.co.uk/health

www.fishisthedish.co.uk

Fish is the Dish is a project by Seafish

18 Logie MillLogie Green RoadEdinburgh EH7 4HS