Scotch eggs with a twist? Try this tuna recipe

For sustainable tuna fishing Fish4Ever have been named the best.

Try this recipe for homemade scotch eggs with a twist. You will need a deep fat fryer to get the best results.

Serves 4

1 tin of Fish4Ever yellowfin tuna, well drained
2 slices fresh, thin cut, white bread (crusts removed)
1 teaspoon capers
5 medium eggs
250g polenta
milled pepper
good pinch of curry powder
salt
plain flour for dusting

Method:
1. Boil and peel four eggs and leave to cool.
2. Roughly chop the capers and bread put into a bowl and add the drained tuna
and the contents of the last egg. Season with a few turns of the pepper mill and add the curry powder. Mix well to make a not too wet paste.
3.  Dust the boiled eggs with flour then wrap in an even layer of the tuna
mix roll in polenta and then roll in hands to make an even egg shape.
4. Repeat till all mix is used up.
5. Deep fry in oil (160 degC) till golden – drain well on kitchen paper and
lightly salt.

Serve with lemon juice and olive oil dressed iceburg lettuce.

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Pineapple and Seafood Curry

This Sri Lankan dish is fantastic with the pineapple & coconut flavours blending beautifully. It is also easy to make. Serves 6.

Ingredients

1 red pepper

100g Tropical Wholefoods sun-dried pineapple

900g of chunky white fish like whiting, pollock or cod deboned & chopped into 3cm pieces

300g shell on prawns

1 small onion

2 Tropical Wholefoods red hot chilli peppers

2 tbsp vegetable oil

2 bay leaves

1 stem lemon grass, chopped

1 tsp chilli powder

1 tsp paprika

1/2 tsp crushed mustard seeds

1/2 tsp turmeric

300ml tinned coconut milk

1/2 tsp fennel seeds

Method

First soak your pineapple in 250ml water for 15min. Keep the soaking juice. Then fry the finely chopped onion in the oil with the bay leaves and lemon grass. Add the chilli powder, chillies, paprika, mustard seeds, turmeric, salt, pineapple, fish & prawns. Cook for 5 min. Pour in coconut milk & 150ml of the pineapple soaking liquid. Sprinkle with fennel seeds, and simmer for 10 min more. Garnish with finely chopped red peppers and serve with rice.

Tropical Wholefoods © Little Recipe Book

Nori Rolls

Mostly from Japan, nori is probably best know for being wrapped around sushi. It varies in colour and is sold in thin flat rectangular sheets. Add it to soups and rice dishes, or use for making sushi. It is ready to use and this recipe just gives an idea of how versatile (like pancakes) nori can be.

Ingredients:

• 2 cups of vegetable pate or Avocado cream sauce
• Raw nori sheets
• 1 cup diced cucumbers
• 1 cup shredded carrots
• 1 cup alfalfa sprouts, clover sprouts or sunflower greens
• 1 onion finely diced (optional)
• Sprinkle of fresh dill (herb)

Method:

Spread pate or avocado sauce on to Nori sheets. Nori sheets should be shiny side down. Leave approx 1 inch of nori sheet exposed at one end to help seal the roll. Across the centre, put a row of diced cucumber, then a row of shredded carrot, a row of sprouts and diced onions, if using, with a thin row of fresh dill. Roll nori from the bottom, squeezing tightly. When rolled up, it should be nice and firm.Dr Gillian McKeith © Gillian McKeith 2005

Mackerel with pine nuts and parsley

A fantastically healthy recipe for fish lovers

Serves 2

Ingredients

2 x (100g) mackerel, cleaned and filleted
2 spring onions, trimmed and finely sliced
3 tbsp pine nuts, roughly chopped
3 tbsp fresh chopped parsley
Finely grated rind of 1 lemon
1 garlic clove, peeled and finely chopped

PREPARATION:

1. Preheat the grill to hot. Line a grill pan with foil. Mix the spring onions, pine nuts, parsley, lemon rind and garlic together in a small bowl.

2. Slash the mackerel two times on each side then open out, skin slide down. Spoon the filling down the middle of each mackerel. Bring the sides up to enclose the filling and place the fish on the grill pan.

3. Grill for 3-4 minutes on each side until cooked through and lightly browned. Serve on a large bed of mixed salad with fresh lemon wedges for squeezing.

Fabulous fish pie

This fantastic recipe is one of the Tanners brothers Chris and James Tanner of the famous Plymouth restaurant “Tanners”. Highly recommended. this recipe is delicious and simple.

Serves two

• 250g natural smoked haddock fillets (skinned)
• 250ml milk
• 1 bayleaf
• Salt and pepper
• 60g unsalted butter
• 30g plain flour
• 150g broccoli florets (blanched)
• lOOg leeks (chopped)
• 150g grated reggiano parmesan
• 2 large baking potatoes (peeled)
• 50g unsalted butter

Place the peeled potatoes in a large saucepan, cover with cold water, add a pinch of salt, bring to the boil and simmer until tender, Drain off the potato, puree with a masher or, for a really fine puree, pass through a fine sieve. Then beat in 50g butter, season to taste and set aside. Next, pour the milk into a saucepan and add the bayleaf. Bring to the boil, drop in the haddock and poach gently for two minutes. Strain the fish from the milk and set aside, Retain the poaching milk for later use.

Gently cook the chopped leeks for three minutes in a clean saucepan so that they’re still crunchy, then set aside. Gently melt 60g butter in a saucepan,add the flour and cook out for three-four minutes – it should resemble the consistency of wet sand at that point. Pour in small amounts of the poaching milk from earlier, turn up the heat to a gentle simmer and beat the mixture with a wooden spoon. Once all the milk has been added, gently simmer for five minutes, stirring occasionally. The sauce should be a medium consistency. Season and pass through a fine sieve to remove any lumps. Place in a deep earthenware dish and add the smoked haddock, broccoli, leeks and 60g of parmesan, Pipe the potato on top, sprinkle with the remaining parmesan and bake at 200 C or 400’F for 20 minutes,

Recipe – Lemon Halibut with Wild Rice

Its a big up Seafresh week here. I’m putting Seafresh on adwords and running a free fruit box with fresh fish orders over £30, all in all my thinking is somewhat fishy as I contemplate the weeks activities… and then I come across this lovely recipe sent to me by e-mail from Weight Watchers – they do have some common sense for all of us sometimes. The recipe look lovely: simple colourful and quick – add a mixed green salad and you’ve got a healthy tasty meal.

Lemon Halibut with Wild Rice

POINTS value 5
Servings 4
Preparation Time 5 min
Cooking Time 7 min

Ingredients
450 g halibut, 2.5 cm thick
1 lemon(s), zest and juice of 1
1 tablespoon wine, medium white (optional)
1 shallots, minced
1/2 teaspoon salt
1/4 teaspoon pepper, black
2 teaspoon parsley, fresh, chopped
600 g cooked brown or white rice, wild, cooked

Instructions
Preheat the grill.
Place the halibut in a small, shallow baking dish. Squeeze the juice from half the lemon and pour the wine over the fish. Sprinkle with 1 teaspoon freshly grated lemon zest, the shallot and salt and pepper.
Grill until just cooked through, about 7 minutes. Sprinkle with parsley and serve with the rice.

More Weight Watchers recipes.