We should all try to eat more fish, especially oily fish such as mackerel, pilchards, salmon and tuna as these are rich in omega 3. Get to know your local fishmonger as he/she can offer a wide range of tips, advice and even recipe suggestions, such as the right sauce to accompany your fish. You fishmonger can also clean, fillet and prepare fish ready for cooking, if you don’t feel ready to do this yourself.
The recipes in this chapter are all family favourites, ranging from fish pie right through to casseroles and pasta dishes. Some can be prepared in advance and some can be frozen. So, always remember the golden rule: double up the recipe and freeze one dish to always be one step ahead with your very own ready meals.
If you are concerned about using cod, which is often over-fished, you can opt for a more sustainable fish, such as coley or pollock instead. If you are not confident about cooking with fish, speak to your fishmonger as he/she will be able to make great suggestions.
Serves 4
12–15 cherry or vine tomatoes
1 large red onion, sliced
Handful of olives, halved or whole, pitted
2–3 garlic cloves
Olive oil
Balsamic vinegar
Sprinkling of sugar
Sprinkling of sea salt
400g cod fillets
Sun-dried tomato pesto
2–3 sprigs of thyme
1 If your slow cooker needs to be preheated, turn it on 15 minutes before using. Refer to your manufacturer’s instructions for more information on your specific model temperatures.
2 Place half the tomatoes, onion, olives and garlic in the base of the slow cooker. Drizzle with olive oil and balsamic vinegar, followed by a sprinkling of sugar and a tiny bit of salt.
3 Spread the top of the cod fillets with a thin layer of pesto and place them on top of the vegetables. Tuck the sprigs of thyme between them.
4 Cover with the remaining vegetables and drizzle with a little more oil and balsamic vinegar.
5 Cook on low for 1½–2 hours, or until the fish is cooked to taste.
6 Serve with a healthy salad and new minted potatoes.
The delicate flavour of fennel makes this a sophisticated, but simple supper dish. It’s a delicious light meal for a summer evening. Serve with new potatoes and a fresh green salad.
Serves 4
300–400g white fish fillets such as dab, coley, cod or pollock
2 lemons (juice one of them)
1 large or 2 small bulbs of fennel, sliced
2 red onions, sliced
2–3 garlic cloves, finely sliced
Olive oil
25g butter
Seasoning to taste
1 Preheat your oven to 190˚C (gas mark 5).
2 Clean the fish fillets and season well, then squeeze a little lemon juice over them. Leave to one side.
3 Place the sliced fennel, onion, garlic and one lemon, cut into wedges, in a roasting or baking tray. Drizzle with olive oil and bake in the oven for 15 minutes.
4 Place the fish fillets on top of the vegetables and dot a small knob of butter on each one.
5 Drizzle lemon juice over the dish, season to taste, then cover securely with foil. Bake for another 15–20 minutes until the fish is thoroughly cooked and flakes easily off the fork.
This is a Maltese fish soup, but as the fish pieces are quite large, I think it makes a really nice main course, especially when served with crusty bread, or even new potatoes and green vegetables. This recipe uses fish pieces, which you can buy as a fish pie mix, normally containing a selection of salmon, haddock, pollock or cod.
Serves 4
1 onion, finely chopped
1–2 tbsp sun-dried tomato paste
1 tsp paprika
1 bay leaf
1 tin of chopped tomatoes
250ml white wine
250ml fish stock
100g arborio rice
350g fish pieces
Handful of fresh parsley, finely chopped
1 If your slow cooker needs to be preheated, turn it on 15 minutes before using. Refer to your manufacturer’s instructions for more information on your specific model temperatures.
2 Place all the ingredients in the stock pot apart from the fish pieces and the parsley.
3 Cook on high for 1 hour. Add the fish pieces and parsley, then cook on high for another 30 minutes to 1 hour, until the fish is cooked to your taste. Serve immediately.
Just like meat or veggie burgers, these can be made in batches and frozen ready for when you want a quick snack (see below). You could experiment by adding some chopped chilli for more of a punch. I have used haddock and white fish fillet in this recipe, but ask your fishmonger for other suggestions.
Serves 4
Half a bunch of spring onions, finely chopped
200g haddock fillet, finely chopped
200g white fish fillet, finely chopped
1 tsp tarragon
Juice of half a lemon
Seasoning to taste
1 egg, beaten
1 tbsp home-prepared wholemeal breadcrumbs (page 12)
1 tbsp flour
Olive oil
1 In a large bowl, combine the spring onions, fish fillets, tarragon and lemon juice. Season before adding the beaten egg (you may not need to use all of it), then mix together thoroughly.
2 Gradually incorporate the breadcrumbs and flour until you have a firm but moist mixture. Form into balls, then use the palm of your hand to flatten the balls into burger shapes.
4 You can place the fishburgers in the fridge until you are ready to use them, or freeze them in layers, separating each burger with a sheet of baking parchment to prevent them sticking together.
5 When you are ready to cook the burgers, brush lightly with olive oil. Fry or grill until golden and cooked through.
6 Serve with wholemeal baps and a salad garnish, or Homemade Potato Wedges (page 61) and peas for a variation on fish and chips.
This is a family favourite and it’s a great standby to have in the freezer. Perfect for batch cooking, I tend to make one family portion and several single portions.
Serves 4
1kg potatoes
A little butter for mashing
500g of fish (this can be fish fillets or chunks, such as haddock, cod, pollock and salmon)
50g prawns, shelled (optional)
250ml milk
25g butter
25g flour
1 tsp mustard
Seasoning to taste
A little grated cheese for topping
1 Preheat your oven to 200˚C (gas mark 6).
2 Boil or steam the potatoes until tender. Once cooked, mash with a little butter and place to one side.
3 Meanwhile place the fish, prawns and milk in a pan and bring the milk to the boil. Reduce the heat and cook gently for 10 minutes or until the fish is cooked through.
4 Drain the fish, reserving the liquid to make the sauce. Dice the fish if it is not already cut into chunks and place in a pie dish.
5 To make a creamy sauce, melt the butter in a pan and add the flour. Stir in the reserved milk stock and heat gently until the sauce thickens. I normally use a whisk at this stage as it helps to prevent any lumps from forming. Stir continuously.
6 Add the mustard and season to taste once the sauce is the right consistency, then pour it over the fish.
7 Cover the fish with the mashed potato and top with a small amount of grated cheese. You can freeze the dish at this point (once cooled) or continue to bake in the oven for 20–25 minutes, until golden and bubbling.
Top Tip
Your fishmonger will often sell fish pie mix (a selection of fish) or he/she may have some odd bits they can pop together for you at a discounted price.
Extra Recipes
Add sweet potato and carrot to the mash for the top of this pie. You can even add a few handfuls of crushed peas – they taste divine and go really well with the fish.
These fish cakes are a tasty way to get your Omega 3. They also freeze well, so why not make more than you need and batch them up for the freezer to eat another day?
Serves 4
50g breadcrumbs (page 12)
2 tbsp semolina
Seasoning
300g fresh or tinned salmon
350g sweet potatoes, cooked and mashed
3 spring onions, finely chopped
2 chillies, deseeded and finely chopped
1 tsp ground cumin
1 tbsp lemon juice
Small handful of fresh coriander leaves, finely chopped
2 eggs, beaten
Plain flour (optional)
1 Combine the breadcrumbs and the semolina, season and leave to one side.
2 Mix the salmon, sweet potato, spring onions, chillies, cumin, lemon juice and coriander together in a bowl. Add a little beaten egg to bind, if needed. Season to taste.
3 Form the mixture into fish cakes; if it is too wet, add a little plain flour.
4 To coat the fish cakes, brush with a little beaten egg, then dip into the breadcrumb mixture. This is messy, so be prepared! Place the fish cakes on greased baking parchment and chill in the fridge for 10 minutes to help them firm up. You can now continue to cook them, or freeze them on the tray, layer up with a sheet of baking parchment between each cake and transfer them to a freezer bag.
5 To cook the cakes, grill or fry them until golden. Serve with a green salad and new potatoes.
This is such a quick and easy dish, and perfect for a comforting supper. Get ahead of yourself and prepare it before you go to work, then when you get home you can have dinner on the table in just 20 minutes.
Serves 4
400g haddock fillets, roughly chopped
2–3 hard-boiled eggs, halved or quartered
200ml crème fraîche
150ml milk
125g Gruyère cheese, grated
2 tsp wholegrain mustard
Seasoning
2 tbsp breadcrumbs (page 12)
1 tbsp oats
50g Parmesan cheese, grated
1 Preheat your oven to 180˚C (gas mark 4).
2 Place the haddock and hard-boiled eggs in an ovenproof dish.
3 In a bowl, combine the crème fraîche, milk, grated Gruyère cheese and mustard. Season to taste. Spoon this over the egg and haddock mixture.
4 Mix the breadcrumbs, oats and Parmesan together, season well and sprinkle over the crème fraîche mixture. Freeze at this point.
5 Place in the oven and bake for 15–20 minutes, until the haddock is cooked.
Another great store-cupboard meal for when you are in a hurry. This recipe can be prepared ahead and just popped into the oven to bake when you get home.
Serves 4
400g tinned tuna
Olive oil
1 red onion, finely chopped
2 garlic cloves, crushed
Half a red pepper, deseeded and diced
400g tin of chopped tomatoes
Dash of balsamic vinegar
Small handful of fresh basil, chopped
½ tsp dried thyme
Seasoning to taste
75g breadcrumbs (page 12)
50g oats
50g mature Cheddar, grated
1 Preheat your oven to 200˚C (gas mark 6).
2 Break the tuna into chunks with a fork, and place in the bottom of an ovenproof dish.
3 Heat the olive oil in a sauté pan. Add the onion, garlic and red pepper and cook until it starts to soften. Add the chopped tomatoes, balsamic vinegar and herbs. Season to taste, then pour over the tuna.
4 In a bowl, mix the breadcrumbs, oats and grated cheese. Season to taste and sprinkle over the tomato mixture.
5 Place in the oven on a low rack and cook for 15 minutes.
This is a really simple recipe that looks quite impressive when served. You can parcel up the fish and refrigerate until you are ready to cook.
Serves 4
Handful of fresh basil leaves
Small handful of fresh dill
Juice of two lemons
30–40ml olive oil
Butter for greasing
1 red onion, sliced
400g large salmon fillets (enough to serve 4), boned, trimmed and ready to cook
1 Preheat the oven to 200˚C (gas mark 6).
2 Place the herbs, lemon juice and olive oil in a food processor and whizz until combined.
3 Butter a sheet of tin foil large enough to wrap around the salmon and add the sliced onion. Place one of the salmon fillets over the onion.
4 Spread the herby paste over the salmon, then place the remaining fillet on top.
5 Wrap the salmon in the foil, making sure the edges are sealed well, and lay it on a baking tray.
6 Place the salmon in the oven and bake for 20–25 minutes depending on the size of the fish, until the fish flakes easily.
7 Unwrap the foil parcel, slice the fish and serve with new potatoes and green vegetables.
This is one of those suppers that is really comforting, especially on a cold winter evening. It can be prepared in advance and kept in the refrigerator until it’s time to cook.
Serves 4
40g butter, plus extra for greasing
800g haddock fillets (unsmoked)
Seasoning to taste
1 red onion, sliced
Juice and zest of one lemon
2 tsp wholegrain mustard
150ml crème fraîche
150ml milk
Small handful of freshly chopped parsley
Black pepper
Parmesan cheese, grated
1 Preheat the oven to 190˚C (gas mark 5).
2 Butter the base of an ovenproof dish.
3 Spread or dot butter over the haddock fillets and season before roughly chopping them. Place these in the ovenproof dish with the sliced onion.
4 In a bowl, mix the lemon zest and juice, mustard, crème fraîche, milk and parsley. Season with black pepper and combine well.
5 Pour the creamy sauce over the fish and spread evenly. Sprinkle with grated Parmesan and black pepper. Place in the oven and bake for 20–25 minutes until the fish is tender.
A simple yet delicious dish that makes the most of this healthy, oily fish. The salmon can be prepared in advance and kept in the refrigerator until needed.
Serves 4
Juice of half a lemon
400g salmon fillets
1–2 tbsp wholegrain mustard
1–2 tbsp honey
2–3 tbsp wholemeal breadcrumbs (page 12)
2–3 tbsp cornflakes, crushed (if you don’t have cornflakes, use finely chopped nuts)
1 Preheat the oven to 200˚C (gas mark 6).
2 Drizzle the lemon juice over your salmon fillets.
3 Mix the mustard and honey together in a bowl. In another bowl, combine the breadcrumbs and cornflakes.
4 Spread the mustard coating over the salmon, ensuring the tops are well coated. Dip these into the breadcrumb mixture, again ensuring they are well coated.
5 Arrange the fillets on a baking tray and bake in the oven for 12–15 minutes, until the fillets are cooked.
6 Serve with a green salad and new potatoes.
An easy, one-pot recipe that you can cook on the hob. It’s ready in 30 minutes and needs no more than a hunk of crusty bread to go with it.
Serves 4
1–2 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
1 red pepper, deseeded and diced
1 tin of chopped tomatoes, or 6 skinned ripe tomatoes
300ml warm fish stock
300ml white wine
350g fish fillets or pieces
12 prawns (shelled)
Seasoning to taste
2 bay leaves
A handful of fresh parsley, chopped
1 Heat the oil in a casserole pan and fry the onion, garlic and pepper for 2–3 minutes.
2 Add all the remaining ingredients except for the parsley and combine well. Season to taste.
3 Cover with a lid and cook on a very gentle simmer for 30 minutes.
4 Serve in bowls with a sprinkling of chopped parsley.
Some people scorn fish and cheese combinations, but personally I find them quite comforting. After I’ve had a hard day, I find this particular dish helps to make things seem a little bit better.
Serves 4
250g crème fraîche
Small handful of fresh parsley, chopped
1 tsp wholegrain mustard
100g mature Cheddar cheese, grated
Seasoning to taste
300–400g skinless cod fillets, roughly chopped
100g oats
100g breadcrumbs (page 12)
50g Parmesan cheese, grated
1 Preheat the oven to 180˚C (gas mark 4).
2 Mix the crème fraîche, parsley, mustard and cheese in a bowl. Season to taste.
3 Place the fish pieces in an ovenproof dish and pour over the crème fraîche mixture.
4 Mix the oats, breadcrumbs and Parmesan together. Season and sprinkle on top of the crème fraîche mixture. Freeze at this point.
5 Place in the oven and bake for 15–20 minutes.
This recipe uses herb butter. Use some you have prepared earlier and have stashed in your freezer (page 12) or double up the herb butter in this recipe to make extra for your freezer.
Serves 4
1–2 tbsp butter, softened
Small handful of fresh herbs, such as dill and parsley, finely chopped
400g salmon fillets
1 lemon, sliced
Olive oil
Black pepper
1 Preheat the oven to 200°C (gas mark 6).
2 Mix the butter and herbs together in a bowl to form a herb butter.
3 Cut four squares of tin foil, larger than each salmon fillet.
4 Dot each fillet with herb butter, a slice or two of lemon and 1 dessertspoon of water. Drizzle with olive oil and season with black pepper.
5 Seal the foil parcels and place them on a baking tray or directly on the low rack. Bake for 15–20 minutes until the fish is tender and flaking.
6 Serve with new potatoes and green vegetables.
Haddock is not overly fishy, so it’s a good choice for the more fussy eaters in your family. This is another great, supper meal.
Serves 4
180g spinach
500–700ml milk
400g haddock fillets
20g butter
20g plain flour
100g mature Cheddar
1 tsp wholegrain mustard
Pinch of cayenne pepper
Seasoning to taste
1 Preheat the oven to 200˚C (gas mark 6).
2 Steam the spinach for 5 minutes to wilt it. Once soft, place in a greased ovenproof dish and press down to form a base.
3 Bring the milk to the boil and add the haddock fillets. Reduce the heat and simmer gently until the haddock is cooked and flaking off the fork. Remove the fish from the milk (reserve the milk) and flake it onto the bed of spinach.
4 Meanwhile, melt the butter in a saucepan. Add the flour to form a paste. Gradually add the hot milk that you cooked the haddock in and stir well. Use a balloon whisk to remove any lumps.
5 Add almost all the cheese, retaining some for the topping, then stir in the mustard and cayenne pepper and season to taste. Once the cheese is melted, pour the sauce over the haddock mixture.
6 Garnish with the remaining cheese and place in the oven to bake for 10–15 minutes, until golden on top.
I have added sweet potato to the pie mash as it not only adds a fantastic colour, but is packed with antioxidants.
Serves 4
500g potatoes
250g sweet potato
Knob of butter
2 leeks, diced
400g smoked mackerel fillets, diced
300ml crème fraîche
150ml cream cheese
150ml milk
50g Parmesan cheese, grated
Small handful of freshly chopped parsley
Seasoning to taste
1 Preheat the oven to 200ºC (gas mark 6).
2 Cut the potatoes and sweet potatoes into equal-sized chunks, then place them in a pan to steam.
3 Fry the leeks in a little butter to help soften them.
4 Place the softened leeks in a bowl and add the mackerel, crème fraîche, cream cheese, milk, Parmesan and parsley. Mix thoroughly and season to taste. If the mixture looks too dry, add a little more milk.
5 Transfer the mixture to a 2.5 litre ovenproof dish.
6 Mash the potatoes with a little butter, season well and then use to top the mackerel mixture.
7 Place the pie in the oven and bake for 20 minutes until golden.
If you don’t want to use pollock you can opt for cod or even coley.
Serves 4
Juice and zest of one lemon
400g pollock fillets
100g baby leaf spinach
3 tomatoes, sliced
Seasoning to taste
250g crème fraîche
200ml milk
100g Parmesan cheese, grated
40g breadcrumbs (page 12)
40g oats
1 Preheat the oven to 200˚C (gas mark 6).
2 Drizzle the lemon juice over the fish fillets and leave to one side.
3 In the base of an ovenproof dish, place a layer of spinach leaves. On top of this, add the slices of tomato. Season with black pepper.
4 Place the fish fillets over the tomatoes. Add any remaining lemon juice and the lemon zest.
5 In a bowl, combine the crème fraîche, milk and 75g of the grated Parmesan cheese. Season to taste before pouring this over the fish fillets.
6 In another bowl, mix the breadcrumbs, oats and remaining Parmesan. Mix and season well, then sprinkle this over the sauce.
7 Place in the oven and bake for 25 minutes, until golden.
Top Tip
Both Smoked Mackerel and Leek Pie and Cheesy Pollock Layer can be frozen before baking. May be cooked from frozen (or allow to defrost thoroughly). If cooking from frozen, add 10 minutes to the cooking time.
You can use whatever fish you prefer in this recipe. Simply prepare the Thai sauce, pour over the fish and secure in foil. For added flavour, the fish is marinated in the sauce for an hour before baking, but you can omit this step if you are short of time.
Serves 4
3cm piece of fresh ginger
2–3 chillies, deseeded
1–2 stalks of lemon grass
Juice and zest of 1 lime
3–4 lime leaves
4 tsp of Thai paste (red or green)
400g tin of coconut milk
150ml Greek yoghurt
Small handful of fresh Coriander leaves, chopped
Seasoning
350g fish fillets
400g cooked Thai Lime Rice (I use the rice sachets you can buy in supermarkets, or use basmati if you cannot get Thai Lime Rice)
1 Prepare the sauce by blending the ginger, chillies, lemon grass, lime juice and zest, lime leaves, Thai paste, coconut milk and Greek yoghurt and half the coriander leaves together in a food processor. Season to taste.
2 Place the fish fillets each on their own double-layer tinfoil square, large enough to fold and secure into parcels.
3 Pour over the Thai sauce, dividing evenly between each portion. If there is any sauce left, leave it to one side for later.
4 Leave the fish to marinate for at least 1 hour.
5 Preheat the oven to 180˚C (gas mark 4). Place the parcels in the oven and cook for 15 minutes.
6 Meanwhile, cook the rice or, if you are using pre-cooked, ready-prepared Thai rice, undo each parcel after the cooking time. Add a portion of rice to each parcel of fish, share out any remaining sauce and reseal the foil parcels. Place back in the oven and cook for a further 5–8 minutes.
8 To serve, garnish with the remaining coriander leaves.
Top Tip
You could use a Thai meal kit for this recipe, which contains coconut milk, Thai paste, herbs and spices – you may even find this is cheaper than buying each item individually.
Use tinned salmon if you prefer, as you need to cook and flake the salmon for this recipe.
Serves 4
50g fresh baby leaf spinach
300g salmon fillets, cooked and shredded
250g tub of ricotta
Zest of one lemon, finely chopped
Small handful of fresh dill, finely chopped
Generous pinch of grated nutmeg
8 dried lasagne sheets
500g crème fraîche
1 small red onion, finely chopped
75g mature Cheddar, grated
Seasoning
50g breadcrumbs (page 12)
30g Parmesan cheese, grated
1 Place the spinach in a colander and rinse it under hot water for a couple of seconds to wilt the leaves.
2 In a bowl, mix together the salmon, ricotta, baby leaf spinach, lemon zest, dill and grated nutmeg.
3 Cook the lasagne sheets in boiling water for 5–8 minutes. Drain and lay them flat, then divide the salmon and ricotta mixture between them, laying it in a line at one end of each sheet. Roll up firmly to form tubes, then place them, with the seal on the base, in a single layer in an ovenproof dish.
4 Preheat the oven to 190˚C (gas mark 5).
5 Mix the crème fraîche, onion, cheese and seasoning together. Pour this over the cannelloni. Sprinkle with a mixture of the breadcrumbs and Parmesan before baking in the oven for 35–40 minutes.
6 Serve with garlic bread and a green salad.
This recipe takes only minutes to prepare and parcel up, making it a great dinner party meal. Just pop them in the oven when you are ready to cook.
Serves 4
3–4 garlic cloves, crushed
1 tbsp honey
1 tbsp wholegrain mustard
1 tbsp balsamic vinegar
2 tbsp white wine
Zest of one lemon
Butter for greasing
1 small onion, sliced into rings
4 salmon fillets
Small handful of fresh dill, finely chopped
Seasoning to taste
1 Preheat the oven to 200˚C (gas mark 6) if you are cooking the parcels straight away.
2 Place the garlic, honey, mustard, balsamic vinegar, white wine and lemon zest in a bowl and combine well.
3 Prepare four foil squares, double thickness and big enough to parcel the salmon fillets individually. Butter the foil and add the sliced onion, then lay salmon fillet on each piece of foil.
4 Spoon the garlic sauce over the salmon fillets, ensuring they are coated. Add a sprinkling of dill and season to taste.
5 Parcel up the salmon fillets, making sure the edges are well sealed. These can be left in the fridge until needed.
6 When you are ready to cook, arrange the salmon parcels on a baking tray. Place in the oven and cook for 15–20 minutes until the fish flakes easily.
7 Unwrap and serve with new potatoes and green vegetables.
You can prepare this in advance and bake it the next day, or even freeze, unbaked, until needed another time. Allow the pie to defrost completely before baking.
Serves 4–6
300g crème fraîche
250ml milk
1 tsp wholegrain mustard
Seasoning to taste
50g watercress, finely chopped
500g salmon fillet pieces
Flour for rolling out
150g prawns (shelled)
50g baby leaf spinach, shredded
125g ready-made puff pastry
Milk for brushing
2 tsp sesame seeds
1 Preheat the oven to 200˚C (gas mark 6) if you are cooking this straight away.
2 In a bowl, combine the crème fraîche, milk and mustard. Season to taste before adding the chopped watercress.
3 Place the salmon, prawns and spinach in an ovenproof dish and make sure that they are well combined. Pour over the crème fraîche mixture and combine again.
4 On a floured surface, roll the pastry out to 2–3mm thickness and use it to cover the pie. Brush with a little milk and sprinkle with the sesame seeds. You can freeze at this point.
5 When you are ready to cook, place the pie in the oven and bake for 25 minutes until the puff pastry top has risen and is golden. Serve immediately.
A lovely supper meal – you can use smoked or unsmoked haddock to suit your own taste, or a mixture of the two, if you prefer.
Serves 4
25g butter plus extra for frying
1 tbsp plain flour or cornflour
500ml milk
Handful of fresh parsley, finely chopped
Seasoning to taste
4 leeks, cleaned and sliced
400g smoked haddock fillets
1 To make the sauce, place the butter in a saucepan and gently melt over medium heat. Add the flour or cornflour and stir well with a wooden spoon to form a paste. Add a little milk at a time, continuing to stir to avoid lumps.
2 Switch to using a balloon whisk: continue to stir over a medium heat until the sauce begins to thicken. The balloon whisk will also help eradicate any lumps that may have materialised. Add more milk as necessary to achieve the desired thickness, i.e. the consistency of custard.
3 Add the parsley to the sauce and season with black pepper.
4 In a large pan, add a knob of butter and the leeks. Fry for 2–3 minutes, then cover with a lid and sweat for 5–10 minutes until softened. Add them to the parsley sauce.
5 Five minutes before serving, cook the fish by placing the haddock fillets in a large pan of simmering water and poach for 5 minutes, until the flesh flakes easily.
6 Place the fillets on serving plates, then cover with a spoonful of the leek and parsley sauce. Serve with new potatoes and green beans.
This dish is also good with cod or haddock. Fish does not require a long cooking time, so when using a slow cooker, add the fish at a late stage.
Serves 4
1 red onion, sliced
1–2 peppers, deseeded and sliced
1–2 chillies, deseeded and finely sliced (to taste)
2 sweet potatoes, diced
2 small potatoes, diced
1–2 carrots, diced
2 sticks of celery, diced
400g tin of chopped tomatoes
2 tsp sun-dried tomato paste
½ tsp chilli powder
1 tsp paprika
200ml white wine
200ml fish stock
2 courgettes, thickly sliced
500g halibut fillets, diced
1 If your slow cooker needs to be preheated, turn it on 15 minutes before using. Refer to the manufacturer’s instructions for more information on your specific model temperatures.
2 Prepare the vegetables and chillies, making sure they are cut to equal size and thickness. This dish works best if you leave the vegetables chunky.
3 Add everything apart from the courgettes and halibut to the slow cooker. Make sure the fish stock is hot when you add it.
4 Cook for 6–8 hours on low. An hour before serving, switch to high and add the courgettes and halibut. Test the fish before serving to make sure that it is tender and cooked. Cool thoroughly before freezing.
5 Serve with rice, cous cous or quinoa.
A really simple recipe that can be made in the time it takes to boil your pasta! Asparagus is available all year round from the supermarket, but in the UK the best time to buy is during the season, which can be any time from the end of April to mid-June.
Serves 4
300g penne pasta
200g asparagus spears
75g frozen peas
1 tbsp olive oil
1–2 garlic cloves, crushed
200g prawns (shelled)
200g low-fat crème fraîche
Zest and juice of half a lemon
Black pepper
1 Place the pasta in boiling, salted water and cook as directed on the packet. Four to five minutes before the pasta is ready, add the asparagus spears and frozen peas to the pan.
2 Meanwhile, heat the olive oil in a pan and add the garlic. Cook for 1 minute, then add the prawns and cook until they are transparent. Add the crème fraîche, lemon zest and juice. Season with black pepper.
3 Drain the pasta and return it to the saucepan. Add the prawn sauce and stir well over low heat to combine, then serve immediately.