THIS is British Fish Week at Morrisons.
The supermarket has slashed prices and its friendly fishmongers are on hand to prepare your choice of fresh seafood just as you want it. And you need not be a fantastic chef to cook great fish.
Here are three traditional recipes – with a twist – from Love Seafood that are easy to make but tasty.
Spicy tuna meatball pasta
Serves 4 – £1.33 per serving
Preparation time: 10-12 minutes.
Cooking time: 20 minutes.
- 600g tuna steak, fresh or frozen and defrosted
- 4 spring onions, finely chopped
- ½ tsp dried rosemary
- 1 tsbp dried thyme
- Freshly ground black pepper
- 320g pasta twists
For the sauce:
- 2 tbsp vegetable oil
- 1 large onion, finely chopped
- 1 garlic clove, chopped
- 1 tsp chilli flakes
- 400g can chopped tomatoes
- 300ml reduced-salt veg stock
- 1 tsp runny honey
- Put the tuna, spring onions and dried herbs (reserve a few for the garnish) into a food processor. Season with pepper. Pulse until finely chopped. Add some olive oil if the mixture is not coming together smoothly. Divide into 16 pieces and roll each into a small ball. Chill until required. Cook the pasta to the pack instructions, drain.
- Heat 1 tbsp of the oil in a large frying pan. Add the onion and cook over a low heat for 4-5 minutes or until beginning to soften. Add the garlic and chilli flakes then cook for a further few minutes.
- Stir in the tomatoes, stock and honey. Bring to the boil and simmer for 8-10 minutes. Meanwhile, heat the remaining oil in a frying pan and fry the tuna balls for 1-3 minutes, rolling them in the pan to prevent them sticking. Once browned and cooked through, add to the tomato sauce and heat in the liquid for 1 minute.
- Season the sauce with pepper. Garnish with reserved herbs and serve.
Thai-inspired squid stir fry
Serves 4 – £1.57 per serving
Preparation time: 12-15 minutes.
Cooking time: 10 minutes.
- 3 tbsp sesame oil
- 400g squid, including tentacles, cut into pieces
- 1 green chilli, deseeded and finely chopped
- 1 red pepper, deseeded and sliced
- 1 red onion, sliced
- 100g chestnut mushrooms, sliced
- 2 pak choi, chopped in half lengthways
- 1 tbsp soy sauce
- 2 tsp fish sauce
- 2 tbsp sweet chilli sauce
- Juice of half lime
- 2 x 150g pack of wok-ready noodles
- Put a wok over a high heat until it starts to smoke. Add 1 tbsp of the sesame oil and the squid. Stir-fry for 1 minute. Transfer the squid to a warm plate.
- Return the wok to the heat and add the remaining sesame oil along with the chilli and all the vegetables. Stir-fry for 2-3 minutes.
- Add the soy sauce, fish sauce, sweet chilli and lime juice to the vegetables and warm through.
- Return the squid to the wok along with the noodles and stir to combine. Heat for 1 minute then serve.
Serves 4 – £1.26 per serving
Prep time: 10 mins
Cooking time: 15 mins
- 4 x 120g portions coley
- 100g spinach
- 1 pak choi, quartered
- 2 x 250g packs ready-to-heat mixed rice
For the poaching liquor:
- 200ml light coconut milk
- 10 kaffir lime leaves (or zest of 2 limes)
- 2 star anise
- 1 cinnamon stick
- 2 bay leaves
- 1 tbsp coriander seeds
- 4 tbsp soy sauce
- 2 garlic cloves, crushed
- 1 tbsp palm sugar
- 1 green chilli, whole
- Put the liquor ingredients in a deep pan and warm to a simmer. Remove from the heat to infuse for 45 minutes.
- Using a slotted spoon or a sieve, remove the spices from the broth. Place the coley, spinach and pak choi into the broth and poach on a low heat for 8-10 minutes.
- While the fish is cooking, heat the rice according to the pack instructions.
- To serve, divide the rice between 4 bowls and top with the coley, spinach and pak choi, then spoon over the coconut broth.
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