Fishy dishes

Fish is one of the healthiest foods on earth, it is low in calories, packed with minerals and a fantastic source of omega 3 fatty acids, essential for everything from heart health to the nervous system. Disappointingly recent data from the new National Diet and Nutrition Survey (NDNS), commissioned by the Food Standards Agency (FSA) and the Department of Health indicates that neither adults nor the children in the survey were eating enough oily fish.

Here are some tasty recipes which will help you to include more fish in your diet.

Sweet & sour cod

Preparation time: 10 mins
Cooking time: 20 mins
Number of servings: 4

Nutrition information per serving:

Calories: 300
Protein: 21g
Carbohydrate 47g
Fat: 4g


350g fillet of cod or other white fish
2 tbsp of cornflour
½ tbsp of olive oil
1 onion, diced
1 carrot, peeled and thinly sliced
1 green pepper, sliced
1 tsp ginger, minced
1 clove of garlic, crushed
1 large tin of tomatoes (220g)
2 tbsp of balsamic vinegar
1 tbsp of soy sauce
160g brown rice, uncooked weight


1. Dice the fish into cubes and coat the cubed fish in half the cornflour.
2. Heat the oil and fry the onion, carrot and green pepper. Add the ginger and garlic and fry for another minute. Transfer to a dish and keep warm.
3. Fry the fish cubes until golden brown. Add to the vegetable mixture.
4. In a small saucepan, mix the tomatoes, vinegar, 1 tbsp of water, soy sauce and the rest of the cornflour. Stir well and heat to boiling point. Simmer for about 10 minutes.
5. Pour the sauce over the fish and vegetables and serve with boiled brown rice.

Baked salmon with rice

Preparation time: 5 mins
Cooking time: 45 mins
Number of servings: 4

Nutrition information per serving:

Calories: 405 calories
Protein: 32g
Carbohydrate 36g
Fat: 15g


160g brown rice, uncooked weight
450g salmon fillet
4 tbsp of orange juice
1 tsp dried dill
1 tsp dried rosemary
1 tsp dried basil
2 tsp mustard
2 tsp lemon zest
320g of broccoli
8 asparagus spears


1. Preheat oven to 180 degrees C. Cook rice, following packaging directions.
2. In a large pan, add enough water to just cover the bottom of the pan. Lay the salmon fillet in the pan, skin side down. Place cooked rice around the outside of the fish. Sprinkle the orange juice over the fish and rice.
3. In a small bowl, combine the dill, rosemary, basil, mustard, lemon zest and sprinkle over the fish and rice. Cover with foil.
4. Meanwhile, steam the broccoli and asparagus.
5. Bake in a preheated oven for 25 to 30 minutes or until the salmon is tender and flaky. Remove the skin before eating.
6. Serve the salmon and rice with the steamed asparagus and broccoli.

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