Fish Meals

Brain food! Fish is incredibly good for you but can range from dirt cheap to staggeringly expensive. I’ve chosen the pick of the catch for high quality and low cost and have come up with some great ideas using canned fish, which is fantastically good value.

The good thing about fish is that any type can be cooked in any way, so don’t be afraid to experiment. You’ll find mackerel and herring are very good buys but white fish varies enormously in cost. Coley and pollack are often relatively cheap and farmed salmon is no longer the luxury it once was but always look out for special offers on the fresh fish counter.

Quick Fish Pot

Coley is likely to be the cheapest fish you’ll find, so it is ideal for this speedy stew. Because this recipe uses whole cans of vegetables as a throw-together meal, it will serve two very hungry people.

Serves 2 • Preparation time 3 minutes • Cooking time 5 minutes

1 piece of fresh or frozen white fish fillet, about 175 g

400 g/1 large can tomatoes

½ mug water

1 vegetable stock cube

275 g/1 small can new potatoes, drained and quartered

275 g/1 small can sliced carrots, drained

275 g/1 small can garden peas, drained

Salt and pepper

¼ tsp dried mixed herbs

Serve with

Crusty bread

1 Cut the fish into small chunks, discarding any skin and bones.

2 Place the tomatoes in a large saucepan and break up with a wooden spoon. Add the remaining ingredients, adding the fish last.

3 Bring to the boil, reduce the heat, cover and simmer for 5 minutes until the fish is tender. Stir gently and season to taste.

4 Ladle into large, warm soup bowls and serve with lots of crusty bread.

Thai Fish Curry

For two people, you only need half a can of coconut milk – store the rest in the fridge and use for Thai green chicken curry or make twice the quantity and reheat. To spice it up, sprinkle with dried chilli flakes to serve.

Serves 2 • Preparation time 8 minutes • Cooking time 15 minutes

2 handfuls of fresh or frozen French beans

3½ mugs jasmine or long-grain rice

½ x 400 ml/1 large can coconut milk

1 tbsp Thai green curry paste

2 pollack or other white fish fillets, about 150 g each, cut into chunks, discarding skin

Salt and pepper

1 Trim off the tops and tails of the beans, if fresh, and cut into short lengths.

2 Boil in lightly salted water for 4–5 minutes until tender. Drain, reserving the water.

3 Put the water back in the pan with a little more boiling water. Add a little more salt. Bring back to the boil, add the rice, stir well and boil for 10 minutes or until just tender. Drain.

4 While the rice is cooking, mix the coconut milk and curry paste in a separate saucepan, add the fish. Season lightly. Bring to the boil, reduce the heat, cover and simmer for 5 minutes until the fish is cooked.

5 Stir in the beans. Taste and re-season if necessary.

6 Spoon the rice into bowls and spoon the curry over.

Mustard Mackerel

Mackerel is excellent value and really nutritious. If you buy from a fish counter, ask the assistant to cut off the heads and gut them for you. If prepacked, they will already be cleaned.

Serves 2 • Preparation time 10 minutes • Cooking time 10 minutes

2 whole mackerel, cleaned

Salt and pepper

2 large knobs of butter or margarine

2 tsp oil

1 tsp mustard

¼ tsp sugar

½ tsp vinegar or lemon juice

Salt and pepper

Serve with

Potatoes and broad beans, peas or spinach

1 Cut the heads off the mackerel if you prefer, and wipe inside and out with kitchen paper. Make 3 or 4 diagonal slashes across each side of the fish with a sharp knife and season with salt and pepper.

2 Heat a large knob of the butter or margarine with the oil in a large frying pan.

3 Add the fish and fry for about 5 minutes on each side until browned and cooked through. (You can serve the fish plain just like this if you wish.)

4 Remove the fish from the pan and transfer to warm serving plates.

5 Add the remaining butter or margarine to the pan juices with the mustard, sugar, vinegar or lemon juice, and a little salt and pepper. Stir until melted and bubbling.

6 Pour over the fish. Serve with potatoes and broad beans, peas or spinach.

Egg Foo Yung with Rice

Crab sticks are inexpensive and tasty (albeit they’ve never seen a crab in their lives!). You can substitute prawns if you are feeling flash or they’re on special offer. You could make double the quantity and eat the other cold the next day.

Serves 1 • Preparation time 10 minutes • Cooking time 10 minutes

¼ mug long-grain rice

Salt

2 eggs

1 tsp soy sauce, plus extra for serving

Pepper

2 spring onions or a small onion, finely chopped

Handful of frozen peas, thawed

4 crab sticks, thawed if frozen and cut in chunks

Pinch of Chinese five-spice powder

1 tbsp sunflower oil

1 Bring a smallish saucepan of water to the boil. Add a pinch of salt and the rice. Bring back to the boil and boil for 10 minutes, or according to packet directions, until the rice is cooked and tender, but still has some ‘bite’. Drain in a colander.

2 Meanwhile, using a fork or metal whisk, mix the eggs in a bowl with the soy sauce and a little pepper. Stir in the spring onions, peas, crab sticks and spice.

3 Heat the oil in a frying pan over a moderate heat. Add the egg mixture and cook, lifting and stirring the mixture until golden brown underneath and almost set.

4 Turn the egg over with a fish slice or tip it out on to a plate, so the browned side is up and slide it back into the pan, and cook the other side briefly.

5 Fold in three and slide on to a warm serving plate with the rice. Sprinkle with soy sauce and serve.

Fish in Tomato and Pepper Sauce

Cod is the classic for this Provençal-style dish but any fish will do – try coley or, even, farmed salmon, which is very inexpensive. Olives aren’t cheap but they keep for ages in the fridge and even a couple add flavour and texture.

Serves 2 • Preparation time 10 minutes • Cooking time 15 minutes

1 tbsp oil

1 green pepper, thinly sliced

½ tsp garlic from a jar or tube

400 g/1 large can tomatoes

1 tbsp tomato purée

Large pinch of sugar

225 g white fish fillet, skinned and cubed

Salt and pepper

A few stoned olives, halved (optional)

Serve with

Plain boiled rice and mixed salad or green beans

1 Heat the oil in a saucepan, add the pepper and fry gently over a moderate heat, stirring, for 3 minutes to soften but not brown.

2 Add the garlic and tomatoes and break up with a wooden spoon. Add the tomato purée and sugar, bring to the boil and boil rapidly for 5 minutes, stirring occasionally until pulpy.

3 Add the fish, turn down the heat and cook gently for 3–5 minutes until the fish is cooked but not breaking up.

4 Season to taste and serve on a bed of boiled rice, with a mixed salad or green beans.

Fish and Potato Fry

There’s no need to peel the potatoes first – the skin is good for you and lots of nutrients lie just under it (it also saves time and effort). If you like onion, grate half a small one with the potatoes.

Serves 2 • Preparation time 10 minutes • Cooking time 20 minutes

1 tbsp oil

2 large potatoes, grated

2 small fish fillets, any kind,

skinned and cubed

Salt and pepper

400 g/1 large can tomatoes

Serve with

Peas

1 Heat the oil in a frying pan. Add half the grated potatoes and press down well. Season.

2 Add the fish in a layer, then top with the remaining potatoes, press down and season again.

3 Cover with a lid or foil and cook over a gentle heat for about 20 minutes until cooked through. To test, push a knife down through, there should be no resistance. Don’t cook on a high heat or it will burn before it cooks through.

4 Meanwhile, heat the tomatoes in a saucepan with a little pepper.

5 Loosen the fish and potato fry with a fish slice and turn out on to a warmed serving plate, browned side up.

6 Cut in half and serve with the tomatoes and peas.

Tuna Salad with Garlic and Cheese

You could make this go round for more people by adding a couple of hard-boiled eggs cut in chunks or perhaps a drained can of sweetcorn or haricot beans.

Serves 2 • Preparation time 10 minutes • Cooking time 6 minutes

Handful of fresh or frozen green beans, cut in short lengths

3 tbsp oil

4 slices of French bread, or 1 thick slice from a large loaf, cubed

½ x 200 g small carton soft cheese with garlic and herbs

3 tbsp milk

2 tsp vinegar or lemon juice

¼ small crisp lettuce

200 g/1 small can tuna, drained and flaked

2 tomatoes, cut into wedges

1 Boil the beans in lightly salted water for 3– 4 minutes until just tender but still with a little bite. Drain, rinse with cold water and drain again.

2 Heat 2 of the tablespoons of oil and fry the bread cubes until golden on each side. Drain well on kitchen paper.

3 Whisk the cheese in a large bowl with the milk, oil and vinegar or lemon juice until smooth.

4 Tear the lettuce into neat pieces. Add to the bowl.

5 Add the beans, tuna and bread cubes and toss gently. Divide into two serving bowls and garnish with tomato wedges.

Tuna Mornay

You can make this with canned pink salmon for a change and serve it with toast instead of crusty bread. You could also serve it with rice, to make a more substantial meal. It will reheat well in the microwave.

Serves 2 • Preparation time 15 minutes • Cooking time 6 minutes

2 large knobs of butter or margarine

2 onions, thinly sliced

3 tbsp plain flour

1 mug milk

Salt and pepper

Large handful of grated Cheddar cheese

200 g/1 small can tuna, drained

Serve with

Crusty bread and a salad

1 Melt the butter or margarine in a saucepan. Add the onions and cook, stirring, over a fairly high heat, for 3 minutes until softened and lightly golden.

2 Stir the flour into the pan and cook for 1 minute. Remove from the heat and gradually stir in the milk, seasoning and half the cheese. Return to the heat, bring to the boil and cook for 2 minutes, stirring.

3 Preheat the grill.

4 Tip the tuna into a flameproof dish and break up with a fork. Pour the sauce over and sprinkle with the remaining cheese.

5 Cook under the grill for about 6 minutes until golden, bubbling and hot through. Serve with crusty bread and a salad.

One-pot Kedgeree

You can use ready-cooked smoked mackerel instead of the yellow fish, cut in pieces and added at step 4 to heat through. Or use smoked salmon trimmings. Store any remainder covered in the fridge and eat hot or cold the following day.

Serves 2 • Preparation time 10 minutes • Cooking time 10 minutes

2 eggs, scrubbed under the cold tap

½–1 mug long-grain rice

Large pinch of salt

1 piece of yellow smoked fish fillet, about 125 g

½ mug frozen peas

A splash of milk

Pepper

Grated nutmeg (optional)

Small handful of chopped fresh parsley (optional)

1 Put the eggs in a large pan of water and bring to the boil. Add the rice and salt. Bring back to the boil and boil for 5 minutes.

2 Add the fish and peas and cook for a further 5 minutes.

3 Remove the fish and eggs. Put the eggs in cold water. Drain the rice and peas and return to the saucepan.

4 Break up the fish, discard the skin and any bones. Shell the eggs and roughly cut up.

5 Add the fish and eggs to the rice and peas with the milk, salt and pepper and the nutmeg and/or parsley, if using. Heat through, stirring gently. Serve hot, straight from the dish.

Tuna, Cheese and Sweetcorn

This makes a small can of tuna and sweetcorn go a long way! If you need to reheat it, add a little milk to thin it a bit and stir well in a saucepan so it doesn’t stick. Alternatively, reheat in the microwave, stirring occasionally.

Serves 3 • Preparation time 3 minutes • Cooking time 12 minutes

½ x 500 g packet of pasta shapes

1 quantity of cheese sauce (see Macaroni cheese)

200 g/1 small can tuna, drained

200 g/1 small can sweetcorn, drained

Serve with

Cheddar cheese, grated (optional) and a green salad

1 Cook the pasta according to the packet directions, then drain.

2 Meanwhile, make the cheese sauce. Add the drained tuna and sweetcorn, stir and heat through.

3 Add the drained pasta and toss together well. Spoon on to plates.

4 Serve topped with a little grated cheese, if liked, and salad.

Salmon Macaroni

Cans of pink salmon are not too expensive and are a great standby to keep in the cupboard. You don’t need much to make a tasty pasta dish, and you can always add more vegetables – a handful of frozen peas works well.

Serves 2 • Preparation time 5 minutes • Cooking time 10 minutes

4 large handfuls of macaroni

Salt and pepper

4 tbsp plain flour

1 mug milk

2 tbsp butter or margarine

200 g/1 small can pink salmon

2 tbsp tomato ketchup

2 handfuls of Cheddar cheese

1 Cook the macaroni in boiling salted water according to the packet directions.

2 While it is cooking, whisk the flour and milk in a pan, then add the butter or margarine and bring to the boil, whisking all the time.

3 Add the salmon and its juices, the ketchup, salt and pepper and stir in.

4 Drain the macaroni, then stir it into the sauce.

5 Serve sprinkled with cheese.

Salmon and Potato Salad

Here’s something for when you want a dish that’s a little bit special. You can buy salmon steaks individually wrapped or in frozen packs, often very reasonably priced.

Serves 2 • Preparation time 10 minutes • Cooking time 15 minutes

10 small new potatoes

Salt and pepper

2 salmon steaks

2 handfuls lettuce leaves, torn in pieces

2 tomatoes, cut into wedges

small piece of cucumber, cut into chunks

1 small onion, chopped

2 tbsp olive oil

2 tsp lemon juice or vinegar

1 tsp Worcestershire sauce

Pinch of sugar

2 tbsp mayonnaise

1 Cook the potatoes in boiling salted water for about 10 minutes until tender, then drain.

2 Meanwhile, grill the salmon on foil for about 10 minutes until cooked through.

3 Mix the salad ingredients in a bowl.

4 Whisk the oil, lemon juice, Worcestershire sauce and sugar. Pour over the salad and toss together.

5 Arrange the salad on plates with the potatoes to the side. Top with the salmon and finish with a spoonful of mayonnaise.

Fish Creole

If you prefer a less spicy taste, use paprika or even garam masala or curry powder instead of chilli powder. It’s even better with strips of streaky bacon wrapped round the fish before frying.

Serves 2 • Preparation time 5 minutes • Cooking time 10 minutes

½ mug long grain rice

2 white fish fillets, about 150 g each, with skin on

1 tbsp plain flour

Salt and pepper

¼ tsp chilli powder

Large knob of butter or margarine

1 tbsp oil

1 banana, cut into chunks

A few lime or lemon wedges (optional)

Serve with

Plain boiled rice and a green salad

1 Cook the rice in boiling, lightly salted water for 10 minutes or according to the packet directions. Drain in a colander.

2 Meanwhile, dust the fish with flour mixed with a little salt and pepper and the chilli powder.

3 Heat half the butter or margarine and the oil in a frying pan and fry the fish for 3 minutes on each side until lightly golden and cooked through.

4 Transfer to a warm serving dish and keep warm.

5 Add the remaining butter or margarine and oil to the pan and stir-fry the banana for about 2 minutes until softening. Transfer to the serving dish.

6 Garnish with lime or lemon wedges, if liked, and serve hot with rice and a green salad.

Prawn Risotto

Look out for prawns on special offer for a quick cooking and tasty treat, or substitute chunks of crab stick. For another delicious option, use half milk and half stock, and chunks of smoked haddock.

Serves 2 • Preparation time 5 minutes • Cooking time 23 minutes

1 vegetable or fish stock cube

1½ mugs boiling water

Knob of butter or margarine

1 small onion, finely chopped

½ mug risotto rice

1 mug prawns

2 tbsp soft white cheese OR double cream

Salt and pepper

1 Dissolve the stock cube in a mug of the boiling water.

2 Melt the butter or margarine in a saucepan. Add the onion and fry, stirring, for 3 minutes until the onion is soft.

3 Stir in the rice until glistening.

4 Stir in a little of the hot stock and water, and simmer, stirring, until the rice has absorbed the water.

5 Keep gradually adding the stock in this way until it has all been absorbed and the rice is just tender and slightly creamy. This will take 15–20 minutes.

6 Stir in the prawns and soft white cheese or cream, season to taste and heat through. Serve immediately.