Sea for Yourself is encouraging us to cook with fresh fish caught in UK seas, so ‘see for yourself’ how healthy and easy it can be
Fish is one of the healthiest foods you can eat and by buying and cooking delicious seafood caught in English waters, shoppers are not only supporting one of the country’s most important industries, but can also take advantage of the science-backed health benefits that support all types of lockdown lifestyles – Omega-3 fats boost brain function and maintain heart health, vitamins reduce fatigue and improve skin and hair.
Adding just two portions of fish to your diet can have a big impact on daily life. Fish is also packed with protein which helps to maintain healthy muscles and muscle mass, helping you to stay fit.
Sea for Yourself is a campaign launched by Seafish, the public body that supports the £10bn UK seafood industry, in partnership with the Department for the Environment, Food and Rural Affairs to encourage people to cook with UK caught fish species. Try these tasty, nutritious recipes.
Mouthwatering Fishcake
Ingredients:
• 1 pack smoked mackerel or equivalent cooked white fish
• Same weight mashed potato (approx 300g)
• Small handful chopped spring onions and parsley (optional)
• 2 eggs
• 100g plain flour
• 100g breadcrumbs
• Salt and pepper
• sunflower oil or any light mild oil for shallow frying (optional)
PREP: 10-12 minutes
COOKING: 26-30 minutes
SERVES: 4
Method:
1. Mash mashed potato with cooked white fish or smoked mackerel fillets.
2. Add onion/herbs and seasoning for flavour.
3. Shape or use cutters to get the desired effect.
4. Whisk the eggs and lay out in a bowl alongside a bowl of flour and a bowl of breadcrumbs.
5. Gently flour, egg and breadcrumb each fishcake.
6. Tidy up the shape if need be. Bake for 20 minutes or shallow fry for 10, five on each side.
7. Serve with healthy veg/mayo/tomato sauce.
Spicy garlic and tomato haddock
Ingredients:
• 750g salad tomatoes
• 1 tin chopped tomatoes
• 600g haddock
• Handful of Kalamata Greek olive
• Bunch of fresh parsley
• 4 cloves of garlic
• 2 anchovy fillets (optional)
• 2 tbsp olive oil
• 1 tbsp red pepper flakes
• Salt & pepper
PREP: 5-10 minutes
COOKING: 10 minutes
SERVES: 5
Method:
1. Add 2 tbsp of olive oil to a large frying pan on a low heat. Add the sliced garlic, red pepper flakes & anchovies (optional).
2. Slice the tomatoes into quarters and pit the olives. Add to the frying pan with a splash (100ml) of water and season with salt and pepper.
3. Once the tomatoes have formed a sauce, add the chopped tomatoes and 200ml of water.
4. Place the haddock (pre-sliced into 5 portions) on top of the sauce to poach. Cover with a lid for 6 minutes.
5. After 6 minutes, the haddock should be cooked and ready to go. Serve with rice or side of your choice and top with chopped fresh parsley and red pepper flakes.
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