Fast fish

Terry Farris is hooked on these five fantastic quick fish recipes

fishEveryone knows, for health reasons, we should eat more fish. It doesn’t have to be deep-fried in soggy batter, surrounded by wilting chips and wrapped up in newspaper. Fishmongers and supermarket fish counters make it so easy these days – skinning and filleting can all be done for you so it’s as simple as grilling a chicken breast or beef steak. And fish offers such a variety of types and tastes, one for every day of the week and more. Most fish take only minutes to cook so it’s also the ultimate fast food – ideal for an after-work meal or a casual gathering with friends.

These recipes are written to serve 4 but all can easily be halved to serve 2.

Grilled Salmon Fillets with Chilli Coriander Pesto
This recipe is great for casual entertaining as it can be assembled hours beforehand and grilled at the last minute.

Serves 4

4 x salmon fillets, skinned
handful of fresh coriander, about 30g
(2 x supermarket packets)
1 red chilli, deseeded and roughly chopped
1 clove garlic, crushed
grated zest and juice of 1 lime
½ tsp sea salt
2 tbsp light olive oil

  1. Remove any thick stalks from the coriander (small ones can be left on), roughly chop and place in the bowl of a food processor. Add the chilli, garlic, lime zest, juice and salt and whiz until the ingredients are well chopped.
  2. With the processor still running, pour in the olive oil until the mixture is a wet paste. You can store the chilli coriander pesto in a jar in the fridge for several days.
  3. Preheat the grill to high. Place the salmon fillets on a baking sheet and spread one side with the pesto. You could cover and store them in the fridge at this stage if serving later. Grill at least 10cm from the heat. Depending on the strength of your grill and the thickness of the salmon, they should take 8–10 minutes to cook.

Tip. You can also spread the pesto on boneless chicken breasts, which will take 20–25 minutes to grill.

Next page:
Cod Loin with a Herb Crust
Monkfish in a Cheddar and Soured Cream Sauce

Cod Loin with a Herb Crust
You could substitute fresh haddock or coley for the cod.

Serves 4

4 x cod loin fillets, skinned
oil for light greasing
125g fresh white breadcrumbs
grated zest and juice of 1 lemon
4 tbsp chopped flat-leaf parsley
2 tbsp chopped chives
2 tbsp mayonnaise
1 tsp Dijon mustard
salt and black pepper

  1. Preheat the oven to 220C/425F/gas mark 7 and lightly grease a shallow baking dish. Lay the cod in the dish.
  2. In a small bowl, toss together the breadcrumbs, lemon zest, juice and herbs. In a separate small dish mix the mayonnaise and mustard, season with salt and pepper, then spread evenly onto the cod.
  3. Top with the breadcrumb and herb mixture and bake for 18–20 minutes or until the fish is just done and the crust golden and crunchy.

Tip. Make extra breadcrumb and herb mixture and store in the freezer in plastic bags. It makes a quick dish even quicker.

Monkfish in a Cheddar and Soured Cream Sauce
This dish can be completely assembled a few hours ahead of time and sit in the fridge until ready to bake and serve.

Serves 4

2 monkfish tails, centre bone removed
250g cherry tomatoes, halved
142ml soured cream
1 tbsp wholegrain mustard
salt and black pepper
150g Cheddar cheese, grated

  1. Preheat the oven to 200C/400F/gas mark 6.
  2. Cut the monkfish into 5cm chunks and place in a baking dish along with the halved cherry tomatoes.
  3. Combine the soured cream and mustard, season with salt and pepper and pour over the fish and tomatoes.
  4. Sprinkle over the cheese and bake for 20–25 minutes or until the cheese is melted and golden and the fish firm.

Tip. Sprinkle a few dried breadcrumbs on top after 15 minutes of cooking then flash the dish quickly under a hot grill for a gratin effect.

Next page:
Tuna Steaks with a Cucumber, Dill and Wild Rocket Salsa
Simple Sole

Tuna Steaks with a Cucumber, Dill and Wild Rocket Salsa
Tuna and other meaty-fleshed fish like marlin, swordfish and shark lend themselves well to pan grilling as their firm texture holds the steaks together.

Serves 4

half a large cucumber
50g wild rocket
2 tbsp chopped fresh dill
3 tbsp vegetable or sunflower oil
1 tbsp red wine vinegar
salt and black pepper
4 x tuna steaks

  1. Cut the cucumber in half lengthways and use a teaspoon to scoop out the seeds. Cut lengthways into strips then dice finely. Toss together with the wild rocket and dill.
  2. Heat a ridged grill pan (preferably non-stick) over a medium-high heat. Brush the tuna steaks with a bit of the oil. Mix the rest of the oil with the vinegar and season with salt and pepper.
  3. Lay the fish in the hot grill pan and fry for 2–3 minutes each side, depending on thickness. It’s best to serve this fish medium rare, so don’t overcook it.
  4. When the fish is done, remove to individual warmed plates and top each steak with a handful of the salsa. With the pan still on the heat pour in the vinegar and oil mixture and let sizzle for a few seconds before pouring it over the fish and salsa. Serve immediately.

Tip. Substitute fennel for the cucumber for a crisp contrast and a faint aniseed flavour.

Simple Sole
Sole and plaice have soft white flesh and a delicate flavour which shouldn’t be overpowered with other strong additions. Both will work for this recipe. Chervil is a member of the parsley family and has a faint anise flavour, which is particularly good with fish.

Serves 4

4 x large sole or plaice fillets, skinned
3 tbsp flour, seasoned with salt and pepper
75g unsalted butter
2 tbsp chopped flat-leaf parsley or chervil
juice of 1 lemon
4 lemon wedges for garnish

  1. Spread the seasoned flour on a plate and lightly coat each fillet.
  2. Heat about a third of the butter in a large frying pan and when it is sizzling and frothy fry 2 of the fillets over a medium heat until golden, about 2 minutes each side. Remove to plates and keep warm.
  3. Add a little more butter and fry the other 2 fillets.
  4. Melt the rest of the butter till sizzling then add the lemon juice and parsley or chervil. Swirl around for 10 seconds or so then pour over the fish and garnish with the lemon wedges.

Tip. Instead of frying whole, cut the fillets into strips about 2cm wide and 8cm long to make goujons – they will take slightly less time to cook.

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