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Fish Burgers

Serves: 4

Calories per serve: 450cal (depends on buns)

Time to make 30mins

(GF) DF

INGREDIENTS

• 400g white fish like hoki, chopped roughly
• 1 spring onion
• 1/2 cup fresh herbs (eg parsley, dill and tarragon) 
• Pinch of chilli flakes
• 1 egg yolk
• Zest and juice of of 1 lemon
• 1/2 cup (50g) fresh breadcrumbs
• 4 tablespoons mayonnaise
• 1 hardboiled egg, peeled and chopped roughly
• 1 tablespoon capers, chopped
• 1 tablespoon gherkin, chopped
• 2 tablespoons olive oil
• 4 hamburger buns
• 4 iceberg lettuce leaves
• 2 tomatoes, sliced
• 1/4 teaspoons salt

DIRECTIONS

1. Place fish, spring onions, ¼ cup fresh herbs, chilli flakes, egg yolk, lemon zest and breadcrumbs into a food processor. Pulse until combined but not too fine.
2. Shape the mixture into four burger patties. Cover and refrigerate until required.
3. Make tartare sauce by mixing the mayonnaise, ¼ cup fresh herbs, chopped egg, capers, gherkin and lemon juice together in a small bowl. Set aside.
4. Preheat a BBQ or frying pan to a medium heat. Add oil, and then place the burger patties on the hot plate for 4-5 minutes before turning for another 4-5 minutes. Set aside while you warm the hamburger buns.
5. Assemble the burgers and serve with a dollop of tartare, lettuce leaves and tomato.

Easy Fish Cakes

Serves: 4

Calories per serve: 360cal

Time to make 45 mins

GF DF (V) F

INGREDIENTS

• 450g smoked fish, (fresh from fish shop or canned)
• 3 spring onions, finely chopped
• 100ml milk (non dairy milk)
• 450g potato, peeled, large ones cut in half
• 75g frozen sweetcorn, defrosted
• 30g edam cheese, grated
• 1 large egg, beaten
• Flour for dusting
• Olive oil, for frying

DIRECTIONS

1. Cook the potatoes in boiling water until just tender. Drain well and return to the pan on a low heat. Heat for another minute or two to evaporate excess liquid. Mash the potato with a small knob of butter. Allow to cool.
2. Put the fish spring onions and milk in a shallow dish, cover with cling film and cook in the microwave for 1 ½ – 2 mins until just cooked. If you don’t have a microwave, put everything in a saucepan and gently cook until just opaque and cooked through.
3. Drain the fish and spring onions through a fine sieve. Gently mix through the potatoes, avoiding breaking up the fish too much, along with the sweetcorn, cheddar and a generous grind of black pepper. Form into 6 – 8 patties. The cooler the mash potato is when you do this, the easier it will be to form the patties as the mixture will be very soft when warm.
4. Pour the egg on one plate and scatter flour on the other. Dip the patties in egg and then flour and arrange on a sheet of baking paper on a tray. Put the patties in the fridge for at least half an hour to firm up if the patties feel very soft. At this point you can freeze the patties, wrapped individually. Defrost throughly before moving onto the next stage.
5. Heat a large frying pan with a generous pour of olive oil. When the oil is hot, carefully lower the fish cakes into the pan. Cook for 5 – 7 minutes or until golden brown underneath and then carefully flip them over. Fry for another 5 – 7 minutes or until golden on the bottom and heated all the way through.

Minty Salmon, Potato and Broccoli Frittata

Serves 4

Calories per serve: 370cal

Time to make 30 min

GF DF

INGREDIENTS

• 500g potatoes
• 1 head of broccoli, cut into florets
• 1-2 skinless salmon fillets (200g)
• 1 tablespoon plain olive oil
• Small handful of mint finely chopped
• 8 eggs beaten
• 1/2 cup (125ml) non dairy milk
• Salt and pepper to taste

DIRECTIONS

1. Boil potatoes in a large pan for 12-15 mins, adding the broccoli pieces for the final 4 mins until everything is tender. Drain well. Meanwhile, place the salmon fillets in a microwaveable dish, splash with a little water, then cover in cling film and microwave on High for 2½ mins until the fish flakes.
2. Heat the grill. Heat the oil in a deep frying pan. Cut the potatoes into chunky slices, then quickly cook in the pan over a high heat until golden on the edges. Flake the salmon into large chunks and poke amongst the potatoes with the broccoli. Stir the mint, milk and some seasoning into the eggs, then pour into the pan. Leave for 6 mins over a low heat until the sides are set and just the centre is a little wobbly, then flash under the grill to set completely and brown. Cut into 4 even wedges and serve! 

Prawn and Avocado Taco Salad

Serves 4

Calories per serve: 450cal

Time to make: 20mins

(GF) DF 

INGREDIENTS

• 8 small corn tortillas (corn tortilla GF)

• 1 avocado

• 1 cup green cabbage, shredded

• 1 cup red cabbage, shredded (or 2 cups red)

• 2 tablespoons mayonnaise

• Juice of 1 lime

• Pinch salt flakes

• 16 cooked peeled prawns, de-veined

• Squirt hot chilli sauce (optional)

DIRECTIONS

1. Warm tortillas on a griddle plate, barbecue or flash in microwave. Cut avocado in half, removing centre stone, then peel and slice flesh.
2. Mix together shredded cabbage, moisten with mayonnaise and lime juice, and season with a pinch of salt flakes. Add shredded cabbage mix to half of each tortilla, top with sliced avocado and prawns. Drizzle with chilli sauce and fold to form a half-moon shape.

Hot Smoked Salmon Salad

Serves 4

Calories per serve: 350cal

Time to make: 30 mins

GF DF (V)

NGREDIENTS

• 400g baby potatoes

• 150g green beans, trimmed

• 2 garlic cloves, finely chopped

• 2 teaspoons dijon mustard

• 2 tablespoons (60ml) white/red wine cider vinegar

• 1 tablespoon extra virgin olive oil

• 120g mixed lettuce leaves

• 4 soft-boiled eggs, halved

• 1/2 cup (80g) olives

• 4 tomatoes, cut into wedges

• 2x 180g hot-smoked salmon portions, skin removed, flaked

• 4 tablespoons each chopped basil and parsley leaves

DIRECTIONS

1. Cook the potatoes in a saucepan of boiling, salted water for 10-12 minutes until tender, adding the beans for the final 1 minute of cooking time. Drain and refresh. Halve the potatoes.
2. Whisk together the garlic, mustard, vinegar and oil in a bowl, then season.
3. Divide the lettuce, potato, beans, egg, olives, tomato and salmon among bowls. Drizzle over the dressing and scatter with herbs.

Asparagus Salmon and Filo Baskets

Serves: 4

Calories per serve: 265cal

Prep time: 10 mins Cook time: 10 mins

(GF) (DF) (V)

INGREDIENTS

• 4 sheets filo pastry (GF pastry)

• 30g melted butter or (DF olive oil)

• 1 bunch asparagus spears trimmed, cut into 4cm lengths (if asparagus is not available can use any green vegetables)

• 1 firm ripe avocado, chopped

• 2 handfuls baby rocket / spinach

• 8-12 slivers cold smoked salmon (V optional)

Creamy herb dressing

• 4 tablespoons crème fraiche (or Yoghurt, DF coconut yoghurt)

• Juice of ½ lemon

• ¼ finely chopped parsley

DIRECTIONS

1. Preheat oven to 180degC/360F.
2. Lay a sheet of filo pastry on the bench and brush with melted butter. Lay another filo sheet on top and repeat with remaining filo sheets, layering with melted butter in between sheets. Cut into four rectangles. Push filo rectangles into medium sized ramekins or large muffin pans to form a ‘basket’ shape. Bake in the oven for 8-10 minutes or until crisp and golden.
3. Get a bowl of cold water with ice ready to blanch asparagus. Cook asparagus in boiling water for 1-2 minutes until bright green and just tender, then drain and plunge into iced water.
4. To assemble, place a filo basket on each plate. Divide rocket leaves, avocado, asparagus and smoked salmon between baskets. Arrange slices of smoked salmon on top.
5. Mix all dressing ingredients together and drizzle over top of baskets just before serving.

Salmon, Rice, Broccoli (or any veges you like) with soy sauce and wasabi mayo

Serves 1

Calories per serve: 366cal with mayo 479cal

1 cup of cooked rice, or Quick Cups Rice

50g Smoked salmon slices

1 cup of cooked Veges (frozen or fresh, broccoli goes really well)

1 Tbsp Soy sauce

1 Tsp Japanese mayo, spicy wasabi (optional)

Put all ingredients in a bowl and serve.

Steamed Fish and Bok Choy Parcels

Serves 4

Calories: 124 per serve

• 4 pieces of white fish fillets
• 2 bok choy, thickly sliced
• 4 spring onions, shredded
• 1 red chilli, thinly sliced
• 3cm ginger, cut into matchsticks
• 2 tbsp reduced-salt soy sauce
• juice 1 lime

1 tsp sesame oil

1. Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the bok choy, spring onions, chilli and ginger, then pull up the edges of the foil.
2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Can also be put on top of the BBQ. Open up the parcels and drizzle over a few drops of sesame oil. Serve with rice.

Salt and pepper prawns

Serves 4

Calories 280 per serve

• 2 tbsp cornflour
• vegetable oil, for deep frying
• 24 large king prawns, peeled and deveined, with tails
• pea shoots or baby salad leaves, to serve (optional)

For the spice mix

• 1 tbsp Sichuan peppercorns
• 4 black peppercorns
• 2 tbsp sea salt flakes
• large pinch of chilli flakes

For the dipping sauce

• 1 garlic clove, crushed
• 1 tbsp chopped coriander leaves
• 1 small red chilli, finely chopped
• 2 tbsp caster sugar
• juice 3 limes

1 tbsp fish sauce

• First, make the dipping sauce. Crush the garlic, coriander and chilli using a pestle and mortar. (If you don’t have one, just finely chop.) Pound in the sugar until dissolved, then add the lime juice and fish sauce. It should taste sweet, salty and spicy.
• To make the spice mix, toast the Sichuan and black peppercorns in a frying pan over a medium heat for 1 min or until fragrant. Finely grind in a spice mill or using a pestle and mortar, then add the salt and chilli flakes and mix together. Transfer to a bowl.

Combine the spice mix with the cornflour. Heat 7.5cm of oil in a large wok or deep heavy-based saucepan. You can test the temperature by frying a small piece of bread – it should sizzle instantly and take 20 secs to turn golden. Toss the prawns with the spice mix, shake off the excess and deep-fry, in batches, for 1-2 mins or until crisp at the edges and starting to curl. Remove with a slotted spoon, drain on a baking tray lined with kitchen paper and keep warm while you cook the remaining prawns. Scatter over the pea shoots or salad leaves, if you like, and serve with the dipping sauce.

Seafood Skewers

Serves 1

Calories 271 per serve

• 3 x 25g chunks fresh, skinless and boneless salmon fillet
• 2 scallops
• 2 x 20g chunks fresh kingfish
• A small wedge red onion
• 1/4 red capsicum, cut into two pieces
• Fresh basil leaves
• A small fresh tomato

1. Preheat the oven 180ºC fan grill.
2. Thread the skewer with seafood, interspersed with the vegetables and herbs.
3. Finish the skewer with the small tomato and grill for 8 minutes. This time is based on the seafood being at room temperature when you start.

Spicy Prawn Noodle Soup

Serves 2
Calories per serve 440
Time to make 20mins

INGREDIENTS

• 1/2 tbsp vegetable oil
• 150g bag crunchy stir-fry vegetables (fresh or frozen)
• 70g shiitake mushroom, sliced
• 1 tbsp Thai green curry paste or paste you like
• 1/2 (200g) can reduced fat coconut milk
• 100ml vegetable or fish stock
• 1 pack Wholemeal Trident Noodles
• 100g bag raw prawns
• 2 tablespoon cashew, raw, chopped

DIRECTIONS

1. Heat a wok, add the oil, then stir-fry the veg and mushrooms for 2-3 mins. Take out and set aside, then tip the curry paste into the pan and fry for 1 min.
2. Pour in the coconut milk and stock. Bring to the boil, drop in the noodles and prawns, then reduce the heat and simmer for 4 mins until the prawns are cooked through. Stir in the veg, then serve.

Quick Tuna and Rice

Serves 1
Calories per serve 440

INGREDIENTS

• 1 cup of cooked Brown Rice
• 1 small can Tuna (plain or flavoured)
• 1/2 cup frozen mixed vegetables
• 20g Feta, crumbled

DIRECTIONS

1. Mix all the ingredients in a bowl and serve.  Can have hot or cold.

Warm Potato and Tuna Salad with Pesto Dressing

Serves 2
Calories per serve 350
Time to make 30 mins

INGREDIENTS

• 300g New Potatoes (waxy variety), halved if large
• 1 tablespoon Basil Pesto
• 2 tablespoons Olive Oil
• 4 Cherry Tomatoes
• 1 (95g) can Tuna in Springwater
• 100g Green beans, halved
• 1 (30g) cup Baby Spinach

DIRECTIONS

1. Put the potatoes in a pan of boiling water, bring back to the boil and simmer for 8-10 minutes until tender.
2. Meanwhile, mix the pesto and oil to make a dressing. Halve the tomatoes, drain and flake the tuna. Add the beans to the potatoes for the last 3 minutes of cooking time.
3. Drain the potatoes and beans and tip into a salad bowl. Stir in the spinach so that it wilts a little in the warmth from the vegetables. Season with salt and pepper. Scatter the tomatoes and tuna on top, drizzle with the pesto and gently toss everything together.

Spanish rice and Prawn one – pot

Serves: 2
Calories per serve: 374cal
Time to make: 20 mins

INGREDIENTS

• 1/2 onion, sliced
• 1/2 red and 1/2 green pepper, deseeded and sliced
• 25g chorizo, sliced
• 1 garlic clove, crushed
• 1/2 tbsp olive oil
• 100g easy cook basmati rice
• 1/2 400g can chopped tomato
• 100g raw, peeled prawns, defrosted if frozen

DIRECTIONS

1. Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 mins. Stir in the rice and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 mins.
2. Uncover, then stir – the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.

Fish Pie

Fish Pie Serves 8
Calories per serve 370
Time to make 1 hour 30 mins

INGREDIENTS

• 1.5 kg floury potatoes
• 4 large free-range eggs , optional
• 50 g unsalted butter
• 50 g plain flour
• 2 fresh bay leaves
• 350 ml quality fish stock (or vegetable)
• 350 ml semi-skimmed milk , plus an extra splash
• 1 heaped teaspoon English mustard
• 50 g Cheddar cheese
• ½ a lemon a few sprigs of fresh flat-leaf parsley , optional freshly ground black pepper
• 300 g skinless, boneless white fish , such as coley, whiting, haddock, cod, from sustainable sources
• 200 g skinless boneless salmon from sustainable sources
• 200 g skinless, boneless undyed smoked haddock, from sustainable sources
• 200 g baby spinach extra virgin olive oil
• 1 whole nutmeg , for grating

DIRECTIONS

1. Preheat the oven to 200°C/400ºF/gas 6. Peel the potatoes and cut into 2cm chunks, then boil for around 15 minutes, or until tender. Add the eggs for the last 8 minutes (if using).
2. Meanwhile, make the sauce. Melt the butter in a heavy-bottomed pan over a low heat and stir in the flour. Add the bay, then bit by bit, add the stock and the milk, stirring after every addition until you have a smooth, silky sauce. Bring to the boil, then reduce to a simmer and cook for 10 minutes, or until thickened. Stir in the mustard, grate in half the cheese, then squeeze in the lemon juice. Pick, finely chop and stir in the parsley (if using), then keep stirring until the cheese is melted. Season with a little black pepper, then remove from the heat.
3. Get yourself a 25cm x 30cm baking dish. Check that there aren’t any stray bones lurking in the fish fillets, then slice into 2.5cm chunks and spread them evenly over the base of the dish. Wilt and add the spinach, then peel, quarter and add the eggs (if using). Remove the bay leaves, then pour over the white sauce and allow to cool slightly. Drain the potatoes well and mash with a little extra virgin olive oil, a splash of milk and a few scrapings of nutmeg.
4. Spoon the potatoes over the pie and scuff up the surface with a fork. Grate the remaining Cheddar over the top and bake in the oven for 45 minutes, or until the fish is cooked through, the sauce is bubbling up at the sides and the top is golden.

Tricks & tips: Use whichever fish you like – it’s best to speak to your fishmonger or the guys behind the fish counter for advice on what’s best right now.

Seafood Pasta

Serves 3
Calories per serve: 383
Time to make: 20 mins

INGREDIENTS

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 garlic clove, chopped
• 1/2 teaspoon paprika
• 1 x 400g can of chopped tomatoes
• 250ml chicken stock
• 200g wholemeal spaghetti, roughly broken
• 100g pack frozen seafood mix, defrosted
• handful of parsley leaves, chopped
• and lemon wedges to serve

DIRECTIONS

1. Heat the oil in a wok or large frying pan, then cook the onion and garlic over a medium heat for 5 mins until soft. Add the paprika, tomatoes and stock, then bring to the boil.
2. Turn down the heat to a simmer, stir in the pasta and cook for 9 mins, stirring occasionally to stop the pasta from sticking. Stir in the seafood, cook for 3 mins more until it’s all heated through and the pasta is cooked, then season to taste. Sprinkle with parsley and serve with lemon wedges.NOTE: Left over serves for lunch or for the freezer.

Smoked Salmon Salad Sandwich

Serves 4
Calories per serve cal 350-450 depends on the bread
Time to make 25 mins

INGREDIENTS

• 200g NZ King salmon skinless fillet
• 150g NZ King salmon smoked, chopped
• 1/3cup mayonnaise
• 1/3cup chopped celery
• 1tablespoon chopped chives
• 1tablespoon chopped capers
• 1teaspoon grated lemon zest
• black pepper
• lettuce leaves
• 8 slices fresh crusty Wholegrain bread or Vogels

DIRECTIONS

1. Heat oven to 230°  Roast the salmon fillet on a rimmed baking sheet until cooked through, 6 to 8 minutes; let cool, then flake.
2. Combine the smoked salmon, mayonnaise, celery, chives, capers, lemon zest, flaked salmon, and ¼ teaspoon pepper in a medium bowl.
3. Divide the salmon salad and lettuce leaves among the bread.

more to come 🙂