Main Courses - Fish

Cod with Cabbage

Not only is this a saintly heart-healthy recipe it’s also pretty quick to prepare.  If you don’t have a microwave you can cook the fish under a medium grill for 7-8 minutes, but remember to turn it once to ensure it is cooked all the way through.

Medium fat, low saturates, low sugar and medium salt 

Per serving - Energy: 284 Kcals/ 1189 Kjoules   Fat: 13.5g   Saturates:  3.2g  Sugars: 8.1g   Salt:  1.6g 

Eastern Salmon

Rich in omega 3 oils, this dish has great oriental flavours to get the taste buds going…

Medium fat, medium saturates, low sugar, medium salt

Per serving - Energy: 319 Kcals/ 1327 Kjoules Fat: 22g   Saturates: 3.5g, Sugars: 1g   Salt:  1.8g 

Fish Curry

White fish is not only low in fat but is a very good source of protein.  This recipe is flavoursome, quick and nutritious

Low fat, low saturates, low sugar, medium salt 

Per serving - Energy: 148 Kcals/625 Kjoules   Fat: 4.5g   Saturates:  0.5g Sugars: 3.9g   Salt:  1.4g 

Fish Tikkas

This can be served by itself as a starter or with salad or vegetables as a main

Low fat, low saturates, low sugar, medium salt  

Per serving - Energy: 256 Kcals/ 1081 Kjoules   Fat: 7.2g   Saturates:  1.1g Sugars: 2.6g   Salt: 2.6g

Halibut Steaks with Salsa

Firm fleshed halibut is great for cooking on a cast-iron grill pan. A spicy salsa sauce adds colour and that zing!

Medium fat, medium saturates, low sugar, medium salt 

Per serving - Energy: 309 Kcals/1286 Kjoules Fat: 16.8g   Saturates: 4.7g Sugars: 6.5g   Salt: 1.1g 

Chinese Baked Sea Bass with Pak Choi

Love, love, love this recipe.  For a touch of the oriental why not give it a go.  its easy to prepare too. 

Medium fat, low saturates, low sugar and medium salt 

Per serving – Energy: 233 Kcals/971 Kjoules   Fat: 9.6g   Saturates:  1.7g  Sugars: 2.8g   Salt:  1.1g 

Lemon and Garlic Squid with Samphire, Mango and Pea Salad

Squid, samphire and mango go fantastically well here.  For a refreshing take on a fish dish why not give it a go.

Medium fat, low saturates, low sugar, low salt 

Per serving - Energy: 165 Kcals/692 Kjoules   Fat: 6.7g   Saturates:  1.3g  Sugars: 7.2g   Salt:  0.6g 

Mackerel with Red Pepper Quinoa Salad

Feel righteous with this unusual mackerel dish, its one of the best oily fish around, packed full of healthy omega 3’s. 

Medium fat, low saturates, low sugars, medium salt

Per serving - Energy: 484 Kcals/1946 Kjoules   Fat: 20g   Saturates: 3.6g Sugars: 14.9g   Salt: 2.6g 

Rachel's Fish Stew

A feast fit for all the family or serve to friends, young or old. This is a firm favourite with us.....

Medium fat, low saturates, low sugars and medium salt

Per serving - Energy: 476 Kcals/2001 Kjoules   Fat: 18.1g   Saturates: 3.7g Sugars: 6.9g   Salt: 3g 

Sardines with Pasta

For all you disbelievers and avoiders of oily fish this recipe is surprising delicious.  The hardest step in this recipe is filleting the fish, so ask your fishmonger to do it for you or if you prefer you can substitute smoked mackerel or canned sardines

Medium fat, low saturates, medium sugars, low salt

Per serving - Energy: 585 Kcals/2447 Kjoules   Fat: 33g   Saturates: 5.3g Sugars: 24g   Salt: 0.9g 

Honey Soy and Mustard Salmon with Green and Wedges

Unusual but you will never want to have your salmon any other way.

fat, saturates, sugars, salt

Per serving - Energy:  Kcals/ Kjoules   Fat: g   Saturates: g Sugars: g   Salt: g 

Prawns and vegetable curry

Who says you can’t cook a healthy meal in under 30 minutes, try this one for a rapid family meal 

fat, saturates, sugars, salt

Per serving - Energy: 585 Kcals/2447 Kjoules   Fat: 33g   Saturates: 5.3g Sugars: 24g   Salt: 0.9g 

Pan fried sea bass

Serve this lovely delicate fish with our vegetable medley

fat, saturates, sugars, salt

Per serving - Energy: 585 Kcals/2447 Kjoules   Fat: 33g   Saturates: 5.3g Sugars: 24g   Salt: 0.9g