Fish-based Main Meals

The Mediterranean is famous for its fish. You'll find lots of it grilled or barbecued with garlic and herbs and served simply with lots of fresh lemons to squeeze over. However, there are numerous fish dishes that are fabulous slow cooked at home. Here are my adaptations of some of the most popular ones. You'll find everything from Salmon Poached in Champagne to Stewed Squid Rings with Peppers and Chilli Flakes. I guarantee that every one of them will widen your horizons and develop your taste buds. We should all eat more fish for a balanced diet and here is a way of doing it effortlessly and deliciously!

Halibut Wrapped in Parma Ham on a Puy Lentil Braise

Halibut is one of my favourite fish. Its meaty, firm and sweet flesh makes it the perfect fish for the slow cooker as it is thick enough to cook gently without drying out or falling apart. Wrapping the fillets in Parma ham imparts a glorious Italian flavour and the puy lentils are the perfect base to cook it on.

Serves 4
Cooking time 6-7 hours low and 1 hour high
Serve with crusty bread and a crisp green salad

60 ml/4 tbsp olive oil
1 red onion, halved and thinly sliced
1 aubergine (eggplant), diced
1 garlic clove, crushed
1 large carrot, diced
1 head of fennel, diced
350 g/12 oz/2 cups puy lentils
900 ml/1½ pints/3¾ cups fish or chicken stock
300 ml/½ pint/1¼ cups red wine
30 ml/2 tbsp tomato purée (paste)
5 ml/1 tsp caster (superfine) sugar
Salt and freshly ground black pepper
8 fresh sage leaves, plus extra small ones for garnishing
4 pieces of halibut fillet, about 150 g/5 oz each
4 thin slices of Parma ham

Heat the oil in a frying pan, add the onion, aubergine, garlic, carrot and fennel and fry, stirring, for 2 minutes. Tip into the crock pot and add the lentils.
Pour the stock and wine into the pan and bring to the boil. Stir in the tomato purée and sugar, then pour over the lentils. Season well. Cover and cook on Low for 6-7 hours until the lentils are almost tender.
Meanwhile, put two sage leaves on each piece of fish. Season well with pepper. Wrap each piece in a slice of Parma ham.
When the lentils are cooked, place the fish on top of the lentils with the end flap of ham underneath. Re-cover and cook on High for a further 1 hour until the fish is tender.
Carefully lift the fish off the lentils and cut each into thick slices. Spoon the lentils on to warm plates, lay the fish slices on top and garnish with a few small sage leaves. Serve with crusty bread and a crisp green salad.

Baked Red Mullet with Tomatoes, Celeriac and Potatoes

I first had this in Cyprus in the early 1980s. It is a popular way of cooking all types of whole fish but particularly mullet and bream. It is a very simple dish that brings out the full flavour of the fish and makes a substantial main meal when served with some dishes of olives and gherkins and perhaps some radishes.

Serves 4
Cooking time 2 hours low
Serve with crusty bread

2 large potatoes, peeled and cut into thin fingers
1 small celeriac (celery root), peeled and cut into thin fingers
4 red mullet, cleaned and scaled
Salt and freshly ground black pepper
1 lemon, quartered
150 ml/¼ pint/2/3 cup olive oil
30 ml/2 tbsp chopped fresh parsley
2 garlic cloves, finely chopped
100 g/4 oz/2 cups fresh breadcrumbs
1 lemon, thinly sliced
900 g/2 lb ripe tomatoes, thickly sliced
Lemon wedges and sprigs of fresh parsley, to garnish

Parboil the potatoes and celeriac in lightly salted water for 2-3 minutes or until almost tender. Drain well.
Rub the fish all over with salt and the lemon.
Heat the oil until hot but not boiling. Pour enough into the crock pot to cover the base. Sprinkle with the parsley, garlic and breadcrumbs and season lightly.
Lay the potato and celeriac pieces in the crock pot. Lay the fish over and top each with a lemon slice. Top everything with a layer of tomato slices and pour the rest of the oil over. Season well with pepper. Cover and cook on Low for 2 hours until the fish and vegetables are tender.
Leave to cool slightly, then serve warm, garnished with lemon wedges and sprigs of parsley, with crusty bread.

Poached Monkfish with Spring Vegetables in a Creamy Pernod Sauce

This French dish is one of my favourite ways of serving fish. The firm, meaty monkfish is cooked very gently with a medley of vegetables in a white wine sauce laced with Pernod and enriched with crème fraîche. You can vary the vegetables as you like and use different fish such as cod loin or even thick pieces of salmon.

Serves 4
Cooking time 6-8 hours low
Serve with french bread

25 g/1 oz/2 tbsp unsalted (sweet) butter
1 onion, finely chopped
1 garlic clove, crushed
50 g/2 oz smoked lardons (diced bacon)
1 large carrot, diced
1 turnip, diced
1 head of fennel, chopped
150 ml/¼ pint/2/3 cup dry white wine
150 ml/¼ pint/2/3 cup fish stock
30 ml/2 tbsp Pernod
Salt and freshly ground black pepper
100 g/4 oz/1 cup frozen petit pois, thawed
100 g/4 oz asparagus spears, cut into short lengths
700 g/1½ lb monkfish, cut into large chunks
90 ml/6 tbsp crème fraîche

Melt the butter in a large frying pan, add the onion, garlic, lardons and carrot and fry gently, stirring, for 2 minutes. Tip into the crock pot and add the turnip and fennel.
Add the wine, stock and Pernod to the pan, bring to the boil, then pour over the vegetables. Season well. Cover and cook on Low for 5-6 hours.
Add the petit pois, asparagus and the fish. Re-cover and cook on Low for a further 1-2 hours until the fish and all the vegetables are tender.
Carefully lift the monkfish and vegetables out of the pot with a draining spoon and transfer to warm shallow bowls. Stir the crème fraîche into the cooking liquid. Taste and re-season, if necessary. Spoon over the fish and vegetables and serve straight away with French bread.

Provençal Cod with Tomatoes and Olives

In the South of France, you'll find versions of this Provençal dish made with all manner of fresh seafood. You can substitute any other meaty white fish or even raw prawns for the cod. You could also make it with chicken breasts instead of fish, though you would need to cook it on Low for 6-7 hours.

Serves 4
Cooking time 1½-2 hours low
Serve with plain boiled rice

30 ml/2 tbsp olive oil
1 large onion, chopped
2 celery sticks, chopped
2 garlic cloves, crushed
4 beefsteak tomatoes, skinned and chopped
150 ml/¼ pint/2/3 cup dry white wine
30 ml/2 tbsp sun-dried tomato purée (paste)
2.5 ml/½ tsp dried herbes de Provence
700 g/1½ lb cod fillet, skinned and cut into chunks
50 g/2 oz black olives, stoned (pitted), if preferred
Salt and freshly ground black pepper
30 ml/2 tbsp chopped fresh parsley

Heat the oil in a frying pan, add the onion, celery and garlic and fry gently, stirring, for 5 minutes until softened but not browned. Add the tomatoes, wine, tomato purée and herbs and bring to the boil.
Put the cod in the crock pot. Add the tomato mixture and scatter the olives over. Season lightly. Cover and cook on Low for 1½-2 hours or until everything is just cooked through. Taste and re-season if necessary.
Serve spooned over a bed of rice and sprinkled with the chopped parsley.

Poached Skate Wings in Prawn and Caper Butter

This dish is based on a speciality from Andalucia in Spain. The people there quite often use anchovies in the sauce but I prefer the more delicate flavour of prawns. Though this dish can be pan-fried, it is very easy to burn the butter. Cooking it in the slow cooker gives a softer, melting finish, which I find superb.

Serves 4
Cooking time 1¼-2¼ hours low
Serve with crushed (not mashed) potatoes and peas

4 skate wings
Salt and freshly ground black pepper
50 g/2 oz/¼ cup unsalted (sweet) butter, cut into small pieces
60 ml/4 tbsp olive oil
1 garlic clove, crushed
30 ml/2 tbsp chopped fresh parsley
15 ml/1 tbsp chopped fresh tarragon
Juice of 1 lime
15 ml/1 tbsp salted capers, rinsed
100 g/4 oz cooked, peeled prawns (shrimp)
Lime wedges and sprigs of fresh parsley, to garnish

Lightly season the skate wings with salt and pepper.
Put the butter and oil in the crock pot and heat on Low for about 15 minutes until the butter has melted.
Slide in the skate wings and turn over in the butter. Add all the remaining ingredients and cook on Low for 1-2 hours until the skate is tender. Taste and re-season, if necessary.
Carefully transfer the fish and the prawn and caper butter mixture to warm plates, garnish each with lime wedges and sprigs of parsley and serve with crushed potatoes and peas.

Slow-cooked Sardines with Basil, Onion and Tomatoes

Portuguese sardines are famous - and quite rightly. These small fish from the herring family are wonderful when charcoal-grilled but you may not have had them slowly cooked with fragrant fresh basil, sweet onions and juicy tomatoes before. Make sure you (or ask your fishmonger to) clean and scale the fish before cooking for the best results.

Serves 4
Cooking time 1½-2 hours low
Serve with plain boiled potatoes and a crisp green salad

8 large fresh sardines, cleaned and scaled
Salt and freshly ground black pepper
Juice of ½ lemon
30 ml/2 tbsp olive oil
1 large onion, halved and thinly sliced
4 ripe tomatoes, thinly sliced
2.5 ml/½ tsp caster (superfine) sugar
30 ml/2 tbsp chopped fresh basil
30 ml/2 tbsp chopped fresh parsley

Season the fish with salt, pepper and the lemon juice. Smear half the oil in the crock pot and lay the fish on top, in a single layer if possible.
Heat the remaining oil in a frying pan. Add the onion and fry gently, stirring, for 2-3 minutes until fairly soft and lightly golden. Scatter the contents of the pan over the sardines.
Lay the tomato slices on top and sprinkle with the sugar, a little more salt and pepper, the basil and the parsley. Cover and cook on Low for 1½-2 hours until the tomatoes are soft and the fish is cooked through.
Carefully transfer the fish and tomatoes to warm plates. Serve with plain boiled potatoes and a crisp green salad.

Salmon Poached in Champagne

Cooking fish in sparkling wine is popular in many countries but I believe it originated in France with Champagne. You can use a less expensive sparkling wine if you think the real thing is too decadent! Whichever you choose, the end result is a delicately flavoured dish that oozes elegance. Serve the rest of the bottle chilled with the fish.

Serves 4
Cooking time 1 hour low
Serve with steamed potatoes and mangetout (snow peas)

4 thick salmon steaks
150 ml/¼ pint/2/3 cup Champagne
15 ml/1 tbsp cognac
60 ml/4 tbsp water
1 bay leaf
6 black peppercorns
1 slice of onion
50 g/2 oz/¼ cup butter, cut into small pieces
75 ml/5 tbsp double (heavy) cream
Salt and white pepper
12 chive stalks, to garnish

Put the fish in the crock pot.
Place the Champagne, cognac, water, bay leaf, peppercorns and onion in a saucepan. Bring to the boil, then pour over the salmon. Cover and cook on Low for 1 hour.
Carefully pour off the cooking liquid into a saucepan. Leave the fish in the crock pot on Low. Discard the bay leaf, peppercorns and onion slice. Boil the liquid rapidly until well reduced and syrupy.
Whisk in the butter a piece at a time until slightly thickened, then whisk in the cream and season to taste.
Carefully transfer the fish to warm plates, spoon the sauce over and garnish each with three chive stalks, laid attractively on top in a criss-cross pattern. Serve with steamed potatoes sprinkled with chopped parsley, if you like, and mangetout.

Lentil Pilaf with Sautéed Lemon Prawns

This is my version of an Egyptian dish that sometimes uses chick peas instead of lentils. The main principle is that the rice dish is cooked with the spices and tomatoes to form a lovely flavoursome pilaf, then sautéed prawns are thrown on at the last moment. You could carry out Step 1 the evening before and cook the lentils overnight.

Serves 4
Cooking time 6½-7½ hours low
Serve with thinly sliced cucumber dressed with plain yoghurt

175 g/6 oz/1 cup green or brown lentils, soaked in cold water for several hours or overnight
60 ml/4 tbsp olive oil
1 onion, finely chopped
2 large garlic cloves, crushed
5 ml/1 tsp crushed dried chillies
5 ml/1 tsp ground cumin
2 cardamom pods, split
225 g/8 oz/1 cup risotto rice
4 tomatoes, skinned and chopped
450 ml/¾ pint/2 cups boiling chicken or fish stock
Salt and freshly ground black pepper
400 g/14 oz raw shelled king prawns (jumbo shrimp) with the tails on, thawed if frozen
25 g/1 oz/2 tbsp unsalted (sweet) butter
Finely grated zest and juice of 1 lemon
30 ml/2 tbsp roughly chopped fresh dill (dill weed)

Drain the lentils. Place in the crock pot and cover with plenty of boiling water. Cook on Low for 5-6 hours until soft. Remove the pot from the base and drain off any excess liquid. Return the pot to the base.
Meanwhile, heat half the oil in a frying pan, add the onion and garlic and fry, stirring, for 3-4 minutes until lightly golden. Stir in the spices and rice and stir until the grains of rice are glistening with the oil.
Add to the cooked lentils with the tomatoes, stock and some salt and pepper. Cover and cook on Low for 1½ hours until the rice is cooked but still has some texture and the liquid has been absorbed.
Meanwhile, run the point of a sharp knife down the back of each prawn and remove the black vein.
Just before the rice is cooked, heat the remaining oil with the butter in a clean frying pan. Add the prawns and toss quickly until pink all over. Add the lemon zest and juice and a little seasoning.
Spoon the rice and lentil mixture into bowls. Add the prawns and their juices and sprinkle with the dill. Serve with thinly sliced cucumber dressed with yoghurt.

Stewed Squid Rings with Peppers and Chilli Flakes

You can buy squid rings already prepared, which saves a lot of time and effort. Sadly, perhaps because they have been frozen before they reach the fishmonger, they can be lacking in flavour but cooking them with garlic, peppers, chilli flakes and lots of herbs makes them taste absolutely fabulous!

Serves 4
Cooking time 2 hour low
Serve with crusty bread and a green salad

900 g/2 lb prepared squid rings
2 red (bell) peppers, finely chopped
1 green pepper, finely chopped
1 onion, very finely chopped
3 garlic cloves, crushed
90 ml/6 tbsp olive oil
2.5 ml/½ tsp crushed dried chillies
Juice of 1 large lemon
Salt and freshly ground black pepper
30 ml/2 tbsp chopped fresh parsley
30 ml/2 tbsp chopped fresh thyme
Lemon wedges and sprigs of fresh parsley, to garnish

Put all the ingredients except the chopped herbs in the crock pot and toss well. Cover and cook on Low for 2 hours until the squid is tender. Taste and re-season, if necessary.
Switch off the slow cooker, throw in the herbs and stir gently. Re-cover and leave to stand for 5 minutes to allow the flavours to develop.
Serve in bowls garnished with lemon wedges and sprigs of parsley, with crusty bread and a green salad.

Braised Hake with Potatoes, Beans and Red Peppers

A Spanish friend of mine gave me her version of this dish many years ago. It actually originated in Galicia, which is in north-western Spain rather than on the Mediterranean, but you will find similar dishes throughout the country. You can use other meaty fish such as cod or haddock, if you prefer.

Serves 4
Cooking time 6-7 hours low

900 g/2 lb potatoes, cut into walnut-sized chunks
100 g/4 oz thin green beans, topped, tailed and halved
75 ml/5 tbsp olive oil
2 large onions, thinly sliced
2 garlic cloves, crushed
2 red (bell) peppers, roughly diced
60 ml/4 tbsp water
5 ml/1 tsp pimentón (smoked paprika)
Salt and freshly ground black pepper
4 pieces of hake fillet, about 150 g/5 oz each
45 ml/3 tbsp chopped fresh parsley
Lemon wedges, to garnish

Parboil the potatoes and beans in lightly salted water for 2 minutes. Drain and tip into the crock pot.
Heat the oil in a frying pan, add the onions, garlic and peppers and fry gently, stirring, for 2 minutes until softened but not browned. Add the water, pimentón and some salt and pepper and tip into the crock pot. Toss with the potatoes and beans. Cover and cook on Low for 5-6 hours until just tender.
Lay the fish on top, season lightly, re-cover and cook on Low for 1 hour until the fish is tender. Transfer to warm plates, scatter the parsley over and garnish with lemon wedges.

Mediterranean-style Prawns and Vegetables with Orange

This recipe is just bursting with Mediterranean flavours. It does have a rather long list of ingredients but don't be put off because it really is so very simple - you just combine almost everything at the beginning and then you only have to add the prawns and basil for the last few minutes.

Serves 6
Cooking time 6-8 hours Low and 15 minutes High
Serve with couscous

400 g/14 oz/large can of chopped tomatoes
225 g/8 oz ready-made tomato sauce
450 ml/¾ pint/2 cups vegetable stock
120 ml/4 fl oz/½ cup dry white wine or orange juice
100 g/4 oz sliced mushrooms
1 onion, chopped
½ green (bell) pepper, chopped
3 garlic cloves, crushed
2 strips of orange zest
2 bay leaves
5 ml/1 tsp dried marjoram
2.5 ml/½ tsp crushed fennel seeds
450 g/1 lb large raw prawns (shrimp), peeled and deveined, thawed if frozen
A few fresh basil leaves, torn
Salt and freshly ground black pepper

Combine all the ingredients except the prawns, basil, salt and pepper in the crock pot.
Cover and cook on Low for 6-8 hours.
Turn the slow cooker to High, add the prawns and basil and cook for a further 15 minutes.
Discard the bay leaves and season to taste. Serve with couscous.

Monkfish and Prawns with Tomato and Basil

Monkfish, sometimes called ‘headfish' by anglers, are startlingly ugly creatures that seem to be all mouth and teeth. However, we are only concerned with the tail meat, which is dense, delicious and very sweet. It compares very well with lobster for texture and flavour. You could use skinless sole instead of monkfish.

Serves 6
Cooking time 6-8 hrs low
Serve with crusty bread and a green salad

2 x 400 g/14 oz/large cans of chopped tomatoes
175 g/6 oz tomato purée (paste)
250 ml/8 fl oz/1 cup fish stock
120 ml/4 fl oz/½ cup dry red wine
½ green (bell) pepper, chopped
1 onion, chopped
1 garlic clove, crushed
5 ml/1 tsp dried oregano
5 ml/1 tsp dried basil
225 g/8 oz monkfish fillet, cubed
225 g/8 oz cooked, peeled prawns (shrimp), thawed if frozen
Salt and freshly ground black pepper

Combine all the ingredients except the seafood, salt and pepper in the crock pot.
Cover and cook on Low for 6-8 hours, adding the monkfish for the final 45 minutes and the prawns for the last 15-20 minutes.
Season to taste and serve with crusty bread and a green salad.