Fish has many guises - it can be the main player in a dish, or used as a part ingredient in starters, soups and stews. It can be pan-fried in butter or deep-fried in batter, steamed, grilled or baked. It's actually very simple to prepare, plus quick to cook, low in fat, and a great source of protein and nutrients.
There are far too many types to mention, with an incredible range of textures, colours and flavours. The fish fillets needed for these recipes should be roughly 175-200g each, and the type of fish is pretty much interchangeable, so if you don’t like our suggestions then just use your favourite variety.
Steamed Thai fish
Blend together 4 tablespoons fresh coriander, 2 cloves garlic, 1 small deseeded chilli, 2 tablespoons lime juice, 1 tablespoon brown sugar and 2 tablespoons fish sauce. Rub the marinade into 4 white fish fillets, and leave for as long as you can wait. Place in a steamer for 5 minutes, then season with more lime and serve with fragrant rice.
Roast cod with cherry tomatoes
On your hob, heat 4 tablespoons olive oil in a roasting tin, place 4 thick cod fillets skin-side down, and fry over a high heat to crisp the skin. Add a punnet of cherry tomatoes, then place in an oven at 220°C/425°F/gas mark 7 for 10 minutes. Add a drizzle of balsamic vinegar and some chopped basil to the tomatoes, and serve with the cod.
Rolled sole fillets
Spread 4 sole fillets with 4 teaspoons grain mustard, sprinkle with 2 tablespoons chopped parsley, then roll each one up tightly and secure with a cocktail stick. Put them into a frying pan with a little melted butter and fry on all sides until cooked. Pour in a splash of single cream and a tablespoon baby capers, and serve with creamy mashed potatoes.
Cod with parsley sauce
Put 4 thick cod fillets in a buttered baking dish, cover with 225ml milk and bake at 220°C/425°F/gas mark 7 for 10 minutes. When cooked, melt 30g butter in a saucepan and add 30g flour, then over a low heat gradually add the milk from the fish to make a white sauce. Add single cream to make it runny, season well and stir in 4 tablespoons chopped parsley. Pour over the fish on plates, and serve with boiled new potatoes and steamed broccoli.
Grilled tapénade fish
Place 4 of your favourite fish fillets on a baking tray and brush with olive oil. Spread tapénade paste onto each fish, and plenty of freshly ground black pepper. Grill on a very high setting until the fish is cooked through, and serve on a bed of rocket.
Fish kebabs
Thread chunks of 2 firm white fish fillets onto skewers with pieces of bay leaf, cherry tomatoes, cubed red onion and cubed yellow pepper. Grill or barbecue on all sides, basting with olive oil and crushed garlic. Serve with a dollop of Greek yogurt and crunchy salad.
Fish soup
Fry 1 chopped onion and 2 chopped cloves garlic with 1 chopped fennel bulb. Add a 420g tin of chopped tomatoes, 500ml fish stock and simmer for 5 minutes. Add 2 cubed firm white fish fillets such as haddock, and cook for a further 3 minutes, then stir in a tablespoon pesto. Serve with croutons and a sprinkle of grated parmesan.
Sole à la meunière
Dust 4 skinned sole fillets in seasoned flour, and fry on each side in butter. When cooked, add a little more butter to the pan with the juice of 1 lemon and 2 tablespoons chopped parsley, and bubble together. Serve with new potatoes, steamed carrot batons and mangetout.
Thai green fish curry
Fry a tablespoon green curry paste (or more if you like it spicier) in a little oil, add 1 chopped spring onion, 1 chopped stem lemongrass and a 125ml can coconut milk, and bring to the boil. Add 750g cubes white fish fillet and cook for 2 minutes. Season with a touch of fish sauce and plenty of lime juice, and stir in lots of fresh chopped coriander just before serving.
Pasta with fish puttanesca
Fry 1 chopped onion with 2 cloves garlic and 1 chopped chilli (seeds removed). Add a tin chopped tomatoes, handful of stoned black olives, 4 chopped anchovies, 2 tablespoons capers and some chopped basil, and cook for 5 minutes. Stir in 2 cubed firm white fish fillets and cook for 3 minutes. Serve over a long type of pasta such as tagliatelle.
