Asian Style Hake with Sweet Chilli, Scallion, Coriander & Lime Butter Sauce

Try this very simple recipe from Martin Shanahans new Hake receipe booklet for Bord Bia!

Ingredients

4 hake fillets, about 175g each, skinned and boned
1 tablesp. rapeseed oil
Salt and black pepper

Sauce
60mls water
120g butter
4 tablesp. sweet chilli sauce
1 teasp. fresh ginger, finely grated
4 scallions, chopped
Juice of 1 lime
2 tablesp. coriander leaves, chopped

Cooking time

20 minutes

Method

Heat a little oil in a frying pan.  Season the hake and add to the pan, flesh side down.  Cook for 4-5 minutes on each side until the fish flakes easily.

Make the sauce while the fish is cooking. Put the water, butter, sweet chilli sauce and ginger in a separate saucepan. Bring to the boil.  Add the scallions and lime juice and simmer for 2 minutes.  Just before serving add the coriander leaves.

Remove the hake to serving plates and spoon the sauce over it.  Serve with rice or potatoes and stir-fried pak choi.

Serving Suggestions

Rice or potatoes and pak choi stir-fried with chopped garlic and ginger

Enjoy!

Get Fit with Fish this Summer with Fish Seafood Deli!

Planning on getting fit & healthy this summer?

Then make sure to include plenty of fresh fish in your diet!  

Fish is a fabulous food with lots of variety in taste and texture, it’s versatile and low in saturated fat and calories – the perfect healthy diet food!

Call into Peter at our shop or James at our mobile unit to find out more!

Starting in June watch out for our weekly low fat fish Recipes & fish cooking tips & hints & also our Catch of the Day!

Salmon & Watercress Pots

Ingredients

250 g piece of salmon fillet
1 bay leaf: 2 3 onion slices
5 black peppercorns
200 g smoked salmon slices
200 g unflavoured fromage frais or Greek-style yogurt
1?4 c (60 g) creme fraiche or sour cream
finely grated zest of 1/2 lemon
1 T lemon juice
1 t horseradish sauce
salt and pepper
10 g fresh watercress, chopped. Watercress salad: 2 tablespoons orange juice
1 T sunflower oil
1 t dijon mustard
1?2 t honey
100 g watercress, trimmed

Preparation

  1. Place the salmon fillet in a shallow pan with the bay leaf, onion slices and peppercorns.
  2. Cover with cold water and bring to the boil.
  3. Simmer for 1 minute, then remove from the heat and allow the salmon to cool in the liquid for 1 hour.Meanwhile, use the smoked salmon slices to line 4 lightly oiled ramekin dishes, allowing the excess salmon to hang over the sides.Drain the salmon fillet and flake the flesh, discarding the skin and any bones.
  4. Put the fish in a food processor or blender with the fromage frais or yogurt, créme fraîche or sour cream, lemon zest and juice, horseradish and salt and pepper to taste.
  5. Process until smooth.
  6. Alternatively, for a coarse-textured pâté, use a fork to mix and mash the flaked fish with the other ingredients.Spoon half of the salmon pâté into the smoked salmon-lined dishes.
  7. Mix the chopped watercress into the remaining pâté, then divide among the ramekins.
  8. Fold back the overhanging smoked salmon and press down lightly to flatten the tops.
  9. Chill for 2 hours.When ready to serve, mix together the orange juice, oil, mustard and honey in a bowl.
  10. Add the watercress and toss.
  11. Spoon the salad onto 4 plates, then turn out a salmon pot onto each one.

Enjoy!

Herbed Fish Crumble

Not sure what to make for tea tonight? How about a tasty herbed fish crumble?! Simple to make & absolutely gorgeous!!

Delicious Herbed Fish Crumble

Ingredients

200 g whiting fillet

200 g smoked haddock fillet

1 leek, white part only, thinly sliced
300 ml low-fat milk
2 bay leaves
2 T (40 g) butter
1?2 c (75 g) wholemeal flour
1?4 c (25 g) freshly grated parmesan
2 T chopped fresh marjoram or 2 teaspoons dried marjoram
1 T cornflour
100 g button mushrooms, thinly sliced
2 T chopped fresh flat-leaf parsley
salt and pepper
sprigs of fresh marjoram to serve

Preparation

  1. Preheat the oven to 190°C.
  2. Put the fish in a single layer in a large saucepan or frying pan and add the leek, milk and bay leaves.
  3. Season with salt and pepper to taste.
  4. Bring just to the boil, then simmer gently for 5 minutes.
  5. Take the pan off the heat and leave to stand for about 5 minutes.Meanwhile, in a bowl rub the butter into the flour with your fingertips to make fine crumbs.
  6. Stir in the parmesan, marjoram and seasoning to taste.Lift the fish out of the milk with a fish slice and put it onto a plate.
  7. Remove the skin and flake the flesh, discarding any bones.Mix the cornflour to a smooth paste with a little water, add to the milk in the pan and bring to the boil, stirring until the sauce has thickened.
  8. Discard the bay leaves.
  9. Stir in the sliced mushrooms and cook for 1 minute.
  10. Gently stir in the flaked fish and chopped parsley and season with salt and pepper to taste.Pour the fish mixture into a 1 1/4 litre shallow ovenproof dish.
  11. Spoon the crumble mixture evenly over the top.
  12. Bake for 35-40 minutes, or until the top is golden.
  13. Serve at once, garnished with marjoram.

Enjoy!

 

“Eat more fish to boost your health and the local economy” according to Grimsby Fish Merchant’s Association

EAT more fish and you will boost your health as well as the local economy.

That is the message from Grimsby Fish Merchants’ Association, as scientists claim a Mediterranean diet low in red meat and dairy and high in omega-3 fatty acids, found in oily fish such as salmon and mackerel, helps preserve memory and thinking abilities.

And Steve Norton, chief executive of the association, says that if we all ate the recommended two portions of fish per week, it would be worth £1 billion to the industry – much of which would come to Grimsby.

He said: “Fresh fish is an excellent source of protein, vitamins B and D, trace minerals and omega-3 fatty acids, all of which are lacking in most diets.

“Seafood as a whole is very versatile and simple to cook.

“People can think some seafood, particularly smoked fish, is expensive, but by using the right recipes a little goes a long way.

“I always like to think that people will support the local economy and buy from local producers and they can do that while benefiting their health by buying from the merchants on the docks.

“Although only white fish comes through Grimsby Fish Market itself, the merchants buy fish from around the world and it is always guaranteed to be fresh.

“It means you can easily get oily fish, like salmon, in Grimsby.

“If you do buy from a supermarket, you will still be benefiting the town as much of the fish you will buy comes through the docks.

“But you’ll get better advice and support the traders instantly if you buy directly from them.”

You can see whether the fish you are buying in the supermarket has come from Grimsby by looking for the code GG on the pack.

Chris Marks, co-director of Excel Seafood on the docks, said people can be unsure how to cook fish, but there is plenty of help available for novice cooks.

“I used to work as a chef and I’m happy to advise customers on how to cook fish healthily,” he said. “The great thing is that its very versatile and simple to cook.

“There’s a real preconception that fish and chips is bad for you, but the batter actually prevents the fat soaking into the fish, so it’s better than you would expect.

“We’re busy in the mornings, but if people come down and see us after 11am we’re happy to have a chat.

“People can find it a bit intimidating the first time they come down here but they really shouldn’t, we’re all happy to help. Once customers have been here, they tend to come back.

“Fish that is naturally oily is the best for your health and because we buy from suppliers around the world, as well as from Grimsby Fish Market, we always have a fantastic choice.”