Fish Recipes

Mediterranean Baked Haddock

Ingredients

  • 4 haddock fillets (150g each)
  • 3 tablespoons olive oil
  • 1 red onion, thinly sliced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 200g cherry tomatoes, halved
  • 100g pitted black olives
  • 3 cloves garlic, sliced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt to taste
  • Black pepper to taste
  • Fresh parsley, chopped
  • 1 lemon, sliced

Method

  1. Preheat oven to 200°C (180°C fan)
  2. Drizzle 1 tablespoon olive oil in a large baking dish
  3. Arrange sliced onion and peppers in the bottom of the dish
  4. Scatter cherry tomatoes and olives over the vegetables
  5. Add sliced garlic and sprinkle with dried oregano and basil
  6. Season vegetables with salt and pepper
  7. Drizzle with another tablespoon of olive oil
  8. Place haddock fillets on top of the vegetables
  9. Season fish with salt and pepper
  10. Drizzle remaining olive oil over the fish
  11. Lay lemon slices on top of each fillet
  12. Cover the dish with foil
  13. Bake for 15 minutes covered
  14. Remove foil and bake for another 5-7 minutes until fish is cooked through
  15. The fish should flake easily with a fork
  16. Remove from oven and sprinkle with fresh parsley
  17. Serve immediately with crusty bread or rice

Spicy Cajun Tuna Steaks

Ingredients

  • 2 tuna steaks (200g each)
  • 2 tablespoons olive oil
  • 1 tablespoon paprika
  • 1 teaspoon cayenne pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt to taste
  • Black pepper to taste
  • 1 lime, cut into wedges
  • Fresh coriander for garnish

Method

  1. In a small bowl, mix paprika, cayenne, garlic powder, onion powder, oregano, and thyme
  2. Add salt and black pepper to the spice mix
  3. Pat tuna steaks dry with kitchen paper
  4. Rub the spice mixture generously over both sides of the tuna steaks
  5. Let the tuna sit for 10 minutes at room temperature
  6. Heat olive oil in a heavy frying pan over high heat
  7. Once the pan is very hot, add the tuna steaks
  8. Sear for 2 minutes on the first side without moving
  9. Flip carefully and sear for another 1-2 minutes for medium-rare
  10. Cook longer if you prefer well-done tuna
  11. Remove from pan and let rest for 1 minute
  12. Slice the tuna steaks against the grain
  13. Garnish with fresh coriander
  14. Serve with lime wedges

Honey Mustard Glazed Trout

Ingredients

  • 2 rainbow trout fillets (200g each)
  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon whole grain mustard
  • 1 tablespoon soy sauce
  • 2 tablespoons olive oil
  • 1 teaspoon fresh ginger, grated
  • 2 cloves garlic, minced
  • Salt to taste
  • Black pepper to taste
  • Fresh chives, chopped for garnish
  • Sesame seeds for garnish (optional)

Method

  1. Preheat oven to 190°C (170°C fan)
  2. Line a baking tray with foil or parchment paper
  3. In a small bowl, whisk together honey, both mustards, and soy sauce
  4. Add grated ginger and minced garlic to the mixture
  5. Stir until well combined
  6. Place trout fillets on the prepared baking tray skin-side down
  7. Season with a pinch of salt and pepper
  8. Brush half of the honey mustard glaze generously over the fillets
  9. Drizzle with olive oil
  10. Bake for 10 minutes
  11. Remove from oven and brush with remaining glaze
  12. Return to oven for another 3-5 minutes until fish is cooked through
  13. The glaze should be caramelized and sticky
  14. Remove from oven and let rest for 1 minute
  15. Sprinkle with chopped chives and sesame seeds
  16. Serve immediately with steamed vegetables or rice

Crispy Pan-Fried Sea Bass with Cherry Tomatoes

Ingredients

  • 2 sea bass fillets (180g each)
  • 1 tablespoon olive oil
  • 200g cherry tomatoes, halved
  • 2 cloves garlic, sliced
  • 1 tablespoon butter
  • 1 teaspoon fresh thyme leaves
  • Salt to taste
  • Black pepper to taste
  • 1 tablespoon capers (optional)
  • Fresh basil leaves for garnish
  • Lemon wedges for serving

Method

  1. Pat sea bass fillets dry with kitchen paper
  2. Score the skin side with 3-4 shallow cuts
  3. Season both sides generously with salt and pepper
  4. Heat olive oil in a large frying pan over medium-high heat
  5. Place fillets skin-side down in the hot pan
  6. Press gently with a spatula to prevent curling
  7. Cook for 4-5 minutes until skin is golden and crispy
  8. Flip carefully and cook for 2 minutes on the flesh side
  9. Remove fish from pan and set aside on a warm plate
  10. In the same pan, add butter and let it melt
  11. Add sliced garlic and cook for 30 seconds
  12. Add cherry tomatoes and thyme leaves
  13. Cook for 2-3 minutes until tomatoes start to soften
  14. Add capers if using and stir gently
  15. Spoon the tomato mixture over the sea bass
  16. Garnish with fresh basil leaves
  17. Serve immediately with lemon wedges

Lemon Garlic Baked Salmon

Ingredients

  • 4 salmon fillets (150g each)
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 lemon, juiced
  • 1 lemon, sliced
  • 1 teaspoon dried dill
  • Salt to taste
  • Black pepper to taste
  • Fresh parsley for garnish

Method

  1. Preheat oven to 200°C (180°C fan)
  2. Line a baking tray with parchment paper
  3. Place salmon fillets on the prepared tray
  4. In a small bowl, mix olive oil, minced garlic, and lemon juice
  5. Brush the mixture over each salmon fillet
  6. Season with salt, pepper, and dried dill
  7. Place lemon slices on top of each fillet
  8. Bake for 12-15 minutes until salmon flakes easily with a fork
  9. Remove from oven and let rest for 2 minutes
  10. Garnish with fresh parsley before serving