Fish Pie...

Serves: 4-6

Preparation time : 20 minutes

Cooking time: 1 hour


  • 300g cod fillet or loin, skin removed and diced
  • 300g salmon fillet, skin removed and diced
  • 200g tiger prawns
  • 1kg Maris Piper potatoes, mashed 
  • 50g butter

For the sauce

  • 570ml milk
  • 50g butter
  • 50g plain flour
  • 250g Rachel’s greek style natural yogurt
  • Salt and pepper

  • Pre-heat the oven to 180°C/350°F/Gas Mark 5 and grease a suitable oven-proof dish.
  • Using the milk for the sauce, add to a shallow saucepan and poach the fish, cook both sides for approximately 2 minutes. 
  • Drain and reserve the milk.
  • Take another pan and melt the butter, add the flour to make a paste.
  • Gradually add the reserved milk, constantly stirring to make a smooth sauce. 
  • Add the yogurt and seasoning.
  • Place the cooked fish into the serving dish together with the prawns.
  • Pour over the white sauce.
  • Top the pie with the creamy mash potato.
  • Cook for 40-50 minutes until the top is golden brown.


  • Why not try adding a little more yogurt to the mash potato, it makes it creamy and tasty!

Per Serving:

 Protein 33.2g,
 Carbs 36.8g,
Fat 20.8g,
 Sat Fat 10.1g,
Fibre 2.2g,
Sugar 8.7g,
Salt 0.2g


Recipe and photo credit by -  Rachel's

View Post

Seafood Broth...

Super-easy, fast and handy for freezing, too.
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 1

  • 150g  diced mixed seafood - your choice but raw works best
  • 300ml fish stock
  • I onion (finely diced)
  • ½  leek (the green part, finely sliced)
  • 1 garlic clove (crushed)
  • 1 large carrot (peeled & finely diced)
  • 1 punnet of cherry tomatoes (chopped - tinned tomatoes also work well)
  • 50g peas
  • 1 tbsp rapeseed oil
  • A selection of chopped fresh herbs (choose from chives, chervil, dill and tarragon or even a bit of each)
  • In a pot soften the onion, leek, garlic and carrot, before adding in the fish stock.
  • Bring the soup to the boil then add in the tomatoes. 
  • Simmer for about 2 - 3 minutes and then add in the fish.
  • Heat for another minute, and add in the peas and herbs just before you serve. 
  • A squeeze of lemon juice or a suggestion of Tabasco will add some extra zing.
  • Enjoy with some lovely tiger bread for a warm and hearty lunch.
Top tips 
  1. Throw in a few shell-on mussels at the end to really add the wow factor - kids will love opening them up!
  2. See what other ingredients are lurking in your fridge - vegetables like fennel, celery and peppers will also work well.
Recipe and photo credit by- Fish Is The Dish

View Post

Traditional Fish Pie...

Preparation time: 25 minutes
Cooking time: 2 hours
Preheat the oven to 200°C/gas mark 6
Serves 4

  • 1.25kg potatoes, peeled
  • 100g butter
  • 1 egg yolk
  • Sea salt and freshly ground white pepper
  • 1 small onion, thickly sliced
  • 1 bay leaf
  • Approx 550ml milk
  • 300ml double cream
  • 450g unskinned haddock fillets
  • 225g undyed smoked haddock fillets
  • 45g plain flour
  • 5 tbsp chopped flatleaf parsley
  • Pinch freshly grated nutmeg
  • Place the potatoes in boiling water and boil for 15-20 minutes.
  • Drain, mash and add half the butter and the egg yolk.
  • Season with salt and freshly ground white pepper.
  • Add about 100ml milk until the mash is soft and spreadable.
  • Put the onion slices in a large pan with the bay leaf, 450ml of the milk, the cream, and the smoked and unsmoked haddock.
  • Bring just to the boil and simmer for 8 minutes.
  • Lift the fish out on to a plate and strain the milk and cream into a jug.
  • Break the fish into large flakes, checking for any bones. 
  • Place the fish into a shallow 1.75 itre ovenproof dish.
  • Melt the remaining butter in a pan, add the flour and cook for 1 minute.
  • Take the pan off the heat and gradually stir in the reserved milk and cream.
  • Return to the heat and bring slowly to the boil, stirring all the time.
  • Simmer gently for 10 minutes to cook out the flour.
  • Remove from the heat once more, stir in the parsley and season with nutmeg, salt and white pepper.
  • Pour the sauce over the fish and leave to cool.
  • Spoon the potato over the filling. Bake for 35-40 minutes, until piping hot and golden brown.
Recipe and photo credit by -   Fish Is The Dish

View Post

Prawns with orange and basil....

Serves 4

  • 350g of cooked Norwegian prawns
  • ½ red pepper, diced
  • 1 cup finely chopped chives
  • 1 orange, chopped
  • Fresh salad, for example, a mixture of lettuce leaves
  • Juice of 1 lime
  • 1 cup of olive oil
  • ½ a red chilli, chopped into thin rings
  • 1 cup of fresh basil leaves
  • 1 teaspoon of grated fresh ginger
  • 1 teaspoon of finely chopped garlic
  • Salt and pepper
  • Mix peppers, chives and orange pieces with prawns, ensuring that they are thoroughly cooked.
  • Stir with lime juice, olive oil, basil, chilli, ginger and garlic.
  • Season with salt and pepper.
  • Add the prawns to the fresh lettuce and drizzle on the dressing.
  • Garnish with fresh basil leaves

Recipe and photo credit by - Norwegian Seafood

View Post


Preparation time: 20 minutes, plus 1 hour chilling time

Cooking time: 10 minutes

You will need

  • 50g long grain rice
  • 450g skinless white fish, eg cod, haddock, roughly chopped
  • 1 fresh red chilli seeded and finely chopped
  • 1 lemon grass bulb, outside removed and finely chopped
  • Juice of 1 lime
  • 1 egg
  • 1 clove garlic, crushed
  • 1 tbsp chopped coriander leaves
  • 1 tbsp fish sauce (or use light soy sauce)
  • Fry Light Sunflower Oil
  • 1 tsp finely chopped fresh ginger
  • 2 tsp sugar
  • 3 tbsp light soy sauce

  • Cook the rice until tender, rinse, drain and cool. 
  • Put into food processor with the fish, half of the chilli, lemon grass, 2 tsp lime juice, egg, garlic, coriander, and fish sauce. 
  • Blend until finely chopped. 
  • Turn into a bowl, cover and refrigerate for 1 hour.

  • Meanwhile make the ginger dipping sauce by mixing together the remainder of the chilli with ginger, sugar, light soy sauce, 1 tbsp lime juice and 3 tbsp water.
  • With wet hands divide the fish mixture into 12 small cakes.
  • Place a heavy based frying pan over a medium heat, when hot spray 8 times with Fry Light, then add half of the fish cakes, cook 4-5 minutes each side until golden and firm. 
  • Remove and re-spray the pan, then cook the second batch.

  • Serve the fishcakes with the dipping sauce of your choice which can be spooned over the fishcakes.

  • Nutritional data per portion: cals 182; fat 3g, of which saturates 0.5g; protein 24g; carbs 14g; fibre 0.3g.
  • GI rating: Green

Recipe and photo credit by- FryLight

View Post
Previous PostOlder Posts Home