Spring is here, and it’s the perfect time to refresh your diet with light and nutritious meals. At Vavista, we believe that healthy living complements smart choices, whether it’s about your car insurance or your diet. Discover “3 Healthy Fish Recipes for Spring” that are delicious and packed with essential nutrients. Enjoy the best of spring flavors while taking care of your health and well-being.
Fish Pie
Serves 4
Ingredients:
- 1 large sweet potato, peeled and cubed
- 400g potatoes, scrubbed and cubed
- 1 leek, finely sliced
- 2 rounded tablespoon butter
- 2 heaped tablespoon flour
- ¼ teaspoon cayenne pepper
- ¼ teaspoon grated nutmeg
- ½ teaspoon dried English mustard or 1 teaspoon wholegrain mustard
- 600 ml semi skimmed milk
- 1 bay leaf
- 500g mixed fish fillets (such as salmon, smoked haddock, coley, and pollack)
- 2 tablespoons chopped dill
- 2 tablespoons chopped parsley
- Salt and pepper
- 50g grated Cheddar cheese
Recipe:
- Firstly, to make the topping, begin by placing the potatoes in a large saucepan and covering them with water. Next, bring the water to a boil and then simmer for about 5-10 minutes until the potatoes are just tender. After that, drain the potatoes and set them aside to cool.
- Meanwhile, melt the butter in a large saucepan. Then, stir in the leeks and cook for 2-3 minutes until they start to soften. Following this, sprinkle in the flour, cayenne pepper, nutmeg, and mustard, and cook for an additional 1-2 minutes.
- Once done, remove the saucepan from the heat and gradually stir in the milk. Additionally, add the bay leaf. Continue to cook, stirring constantly, over a gentle heat until the sauce has thickened. Afterward, leave the sauce to cool.
- In the meantime, skin and pin bone the fish fillets and slice them into chunks.
- Subsequently, remove the bay leaf and stir the prepared fish, dill, and parsley into the cooled sauce. Then, season with salt and pepper and spoon the mixture into a large shallow oven-proof dish.
- Next, cover the fish mixture with the cooked potatoes and sprinkle over the cheese.
- Finally, place the dish on a baking sheet in a preheated oven at 200°C/Gas Mark 6 and cook for 30 minutes, until the topping is golden brown and the center of the dish is piping hot.
For variation, try this recipe with a mixture of fish and shellfish, or add chopped hard-boiled eggs. Alternatively, for the topping, consider using a mixture of mashed root vegetables such as potatoes, parsnip, and carrot.
Kedgeree
Serves 6
Ingredients:
- 350g basmati rice
- ½ teaspoon turmeric
- 350g smoked fish, such pollack or haddock, skinned
- 300ml milk
- 75g butter
- 2 teaspoons medium curry powder
- 1 teaspoon ground ginger or 2 teaspoons grated fresh root ginger
- 1-2 red chillies (depending on taste), seeded and chopped
- 2 bunches of spring onions, finely sliced
- Salt and freshly ground black pepper
Recipe:
- Firstly, cook the basmati rice in boiling salted water with the turmeric for 10-12 minutes or until tender. Next, drain the rice and leave it in a colander for a few minutes.
- Meanwhile, cut the fish into 4cm pieces and place them in a large saucepan. Then, pour over the milk and add enough cold water to cover the fish. Slowly bring the mixture to a boil, then reduce the heat and poach for 3-4 minutes or until the fish is cooked and opaque. Afterward, drain away the liquid and set the fish aside.
- In the meantime, melt the butter in a large saucepan or casserole. Next, add the curry powder, ginger, chillies, and spring onion. Stir over a medium heat for 3-4 minutes or until the onions are quite soft.
- Once done, add the drained cooked rice and stir together until everything is well mixed. Gently, fork in the cooked fish, taking care not to break it up too much.
- Finally, adjust the seasoning to taste and serve immediately.
Roast salmon fillet with ginger and chilli dressing
Serves 4
Ingredients:
- 750g/1½lb salmon fillet – unskinned and pin-boned
- salt and freshly ground black pepper
For the dressing
- 2 tablespoons rice wine vinegar
- grated zest and juice of 2 limes
- 4 tablespoons extra virgin olive oil
- 1 tablespoon sesame oil
- 2 tablespoons light soy sauce
- 2 tablespoons root ginger – grated
- 1 teaspoon honey
- 2 red chillies – seeded and finely chopped
- a handful of coriander – chopped
- salt and freshly ground black pepper
Recipe:
- Firstly, heat the oven to 200ºC/400ºF/gas mark 6.
- Next, put the salmon onto a large oiled baking sheet, skin side down.
- Then, bake for 15-18 minutes or until the fish is opaque and will flake if gently pressed.
- Meanwhile, mix together the dressing ingredients and season to taste.
To serve: remove the fish from the oven, lift onto a serving dish and spoon over the dressing. Serve with rice or noodles.
Loving these 3 Healthy Fish Recipes for Spring? Then check out some free ingredients you can find right on your doorstep in the UK with our guide to foraging!
Check out some of our other recipes here.
Get a car insurance quote from Vavista today!
