Seafish, the UK industry authority on seafood through its Fish is the Dish platform challenged me to come up with one fishy dish per week throughout the month of January. The #FeedYourBody Challenge provided me with four different species of fish to play with - Crab, Mackerel, Trout and Herring. Two fresh and two tinned. We regularly eat fresh fish however the tinned fish in my larder hadn't really stretched much beyond tuna and anchovies. However when I took a look at the range available in supermarkets I was impressed at the sheer quantity, variety and choice of flavours available. The economical price point, convenience and long shelf life means I'll definitely keep some more tins of fish on standby in my cupboards to whip up a quick meal or snack.
The key messages from the Fish is the Dish #FeedYourBody campaign are:
- Seafood is great for maintaining and promoting a healthy diet due to the essential vitamins and nutrients it contains.
- Seafood does not need to be expensive and is readily available to all households no matter what your budget. Fish can be bought fresh, frozen or tinned at a number of price points from supermarkets and fishmongers.
- The amazing fatty oils in seafood have been found to improve circulation and encourage healthy respiratory function. The goodness that fish contains also helps promote healthy bones, skin, teeth and hair.
- Its low calorie content and minuscule amounts of saturated fat mean households can enjoy a guilt free, healthy dinner.
Smoked Peppered Mackerel, Spinach & Potato Dauphinoise
Butter/Oil for greasing
750g Potatoes, peeled and thinly sliced
1 Onion, thinly sliced
3 fillets of Smoked Peppered Mackerel (approx 300g)
240g Baby Spinach
2 cloves Garlic, crushed
Salt & Pepper to taste
300 ml Single Cream
Preheat the oven to 180c and grease a shallow ovenproof dish, about 1.5 pints in size.
Peel the potatoes and slice as thinly as you can, ideally using a food processor or mandoline. Do the same with the onion.
Remove the skin from the Smoked Peppered Mackerel fillets and flake the flesh.
Wash the spinach and wilt it in a pan for a couple of minutes or cook according to the microwave instructions on the bag.
Arrange a layer of approximately 1/4 of the potato and 1/3 each of the spinach, onion and mackerel in the base of the dish, sprinkle on some of the crushed garlic and and grind over salt and pepper to taste. Repeat this layering twice and finish with a final layer of potatoes.
Pour the cream over the whole dish and place in the oven for 1 hour 15 minutes. Check after 45 minutes and cover with foil if you feel the top is getting too brown.
170g Tinned Crab Meat
150g Cold Mashed Potato
1/2 Tsp Lemongrass Paste
1 Green Chilli - deseeded and finely chopped
1 Tbsp Thai Fish Sauce
Zest of 1 Lime
1 Tbsp Chopped Fresh Coriander
1 Egg, beaten
Breadcrumbs - approx 75g
Oil to fry
Drain the tinned crab and mix together in a bowl with the mashed potato.
Add the Lemongrass Paste, Chilli, Thai Fish Sauce, Lime Zest and Chopped Coriander and mix thoroughly. Divide into 4 or 6 portions and shape into fishcakes.
Coat in flour and if time allows chill in the fridge for 30 minutes to allow them to firm up.
Dip each crabcake in turn into the egg and then the breadcrumbs.
Heat a couple of tablespoons of oil in a frying pan and fry the crabcakes for 3-5 minutes on each side or until crisp and golden.
Serve with sweet chilli dipping sauce.
Warm Herring & Potato Salad
160g Tin Herring Fillets in Mustard & Dill Sauce
500g Baby Potatoes
2 Spring Onions
100g Baby Spinach
1 Tsp Wholegrain Mustard
Boil the baby potatoes in salted water for 15-18 minutes or until tender.
Whilst they are cooking flake the herring fillets and finely slice the spring onions.
Drain the potatoes but leave a couple of Tablespoons of water with them in the pan.
Tip the spinach into the pan with the potatoes and mix through until wilted.
Add the chopped spring onions, herring, mustard and dill sauce and wholegrain mustard, mix gently and serve.
Rainbow Trout with a Maple & Mustard Glaze
4 fillets of Rainbow Trout
3 Tbsp Maple Syrup
1 Tbsp Wholegrain Mustard
Salt & Pepper
Place the fillets of trout on a grill tray lined with tinfoil.
Mix together the maple syrup, wholegrain mustard, salt and pepper.
Use a pastry brush to paint half of the syrup/mustard glaze over the trout.
Place under a preheated grill and cook for 8-10 minutes.
Half way through the cooking time spread over the remaining half of the glaze and finish cooking.
Disclosure: Fish Is The Dish commissioned me and compensated me for my time in creating the above recipes. All views expressed are my own.