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71

Miso Grilled Hake with avocado and lime salsa

The true flavour for this dish comes from the white miso paste, which is available in good delis and Asian stores. Also known as sweet or mellow miso, white miso is fermented for a shorter time and is lower in salt than the darker varieties. It has a milder, more delicate flavour, making it the […]

72

Salmon with Pomegranate and Watercress Couscous

This is a super-healthy dish packed full of omega-3. Sumac is made from the dried berries of a flowering plant that are ground to produce an acidic, reddish- purple powder that is very popular in the Middle East. Serves 4 Ingredients: 250g (9oz) couscous 2 tbsp extra virgin olive oil, plus a little extra, if […]

73

Baked Greek Hake with Tomatoes and Feta

Prep time: 5 minutes Cooking time: 20-25 minutes Serves: 4 Ingredients 4 x 170g skinless hake portions (thicker fillets are preferable) 1tbsp olive oil, plus extra for greasing 2 large ripe tomatoes, seeds removed and chopped into small chunks 125g reduced-fat feta cheese Zest and juice 1 large lemon Good pinch of dried mixed herbs […]

74

Sweet and Sour Cod

Prep time: 13-15 minutes Cooking time: 6 minutes Serves: 4 Ingredients   4 spring onions 1 garlic 1 carrot 1/2 red pepper 2 pineapple rings, cubed 300g cod portion, skinned 1 x 15ml spoon oil 1 can bamboo shoots (225g), drained For the sauce: 1 x 15ml spoon light soy sauce 1 x 15ml spoon […]

75

Kedgeree

Prep time: 5 minutes Cooking time: 31-40 minutes Serves: 4 Ingredients 450g undyed smoked haddock 2tbsp olive oil 1 onion, chopped 2 green cardamom pods split in half ¼tsp turmeric 1 cinnamon stick 350g basmati rice 600ml reduced-salt vegetable stock 2tbsp chopped fresh parsley 2 hard-boiled eggs, quartered Method Preheat the oven to 200°C / […]

76

Home made fish fingers

Prep time: 16-20 minutes Cooking time: 16-20 minutes Serves: 4 Ingredients 4 chunky cod or haddock portions 2 tbsp plain flour 2 beaten eggs 200g breadcrumbs salt and freshly ground black pepper oil for baking tray Method Preheat the oven to 200c. Slice the cod or haddock into about four slices, about 1.5cm thick. Season the flour. […]

77

Harold’s Oriental Hot Pot

Serves 4 I packet Chowder / Fish Mix I litre fish stock 1 leek 2 carrots Garlic Herbs 1/2 glass white wine Pak Choi Spinach   Method: Bring fish stock to a simmer and add in the white wine and some dry herbs. In a deep pan sautee leeks, carrots and garlic in olive oil then add in fish […]

78

Lynn’s Yellow Thai Hake Curry

Ingredients: 3 x fillets of hake cubed 1 x can of coconut milk 2 x teaspoons of yellow Thai curry paste 1 x diced onion Fresh coriander Splash of olive oil Method Sauté the onions in the olive oil and add the chopped coriander, curry paste and coconut milk. Bring to a gentle boil and […]

79

Shelley’s Smokey Hake

Hake with cherry tomatoes, spring onion, fresh chilli, fresh ginger & garlic – cooked in the microwave/oven bag. Season with cayenne pepper & smoked paprika . Served on a bed of white basmati rice with a squeeze of fresh lemon juice   Courtesy of Mourne Fishbox customer Shelley

80

Kathryn’s Cheesy Crumbed Cod

Ingredients 4 portions of cod Salt and freshly ground pepper 1 tablespoon chopped coriander 1 teaspoon drained capers 4 tablespoons reduced fat mayonnaise 4 heaped tablespoons of breadcrumbs 3 heaped tablespoons grated cheese Grated rind of 1 lime Steamed potatoes and greens to serve   Method: Preheat oven to 180C. Place cod portions in a lightly oiled […]