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Sticky soy seabass and greens traybake recipe


  • 2 tbsp low salt soy sauce, plus extra to serve
  • 1 tbsp maple syrup or honey
  • 1/2 tsp wasabi paste or 1 tsp dijon mustard
  • 2 tsp sesame seeds, plus a pinch
  • 400g green veg medley, much as baby asparagus, quartered pak choi, long stremmed broccoli, sugar snap peas and mangetout
  • 2 nests rice noodles (100g)
  • 4 spring onions, finely sliced
  • 2 seabass fillets


Heat the oven to 220c/200c fan or gas mark 7.  Whisk the soy, syrup, wasabi and sesame seeds in a small bowl.  Put all the greens in a shallow baking tray and toss with 4 tbsp water.  Put in the oven and cook for 10 mins until all the water has evaporated.  Meanwhile, pour boiling water from the kettle over the noodles in a heatproof bowl to cover, then leave to soak while you finish off the traybake.  Once the greens are tender, drizzle over half the soy dressing with another 1 tbsp water and half the spring onions, toss well.  Place the seabass on top, skinside up and pour over the reserved soy dressing.  Sprinkle a pinch more sesame seeds over the skins.  Cook for 5 – 6 minutes until the fish is cooked through and flaking.  Drain the rice noodles, then tip into one side of the tray and coat in some of the sauce.  Drizzle over some extra soy, if you like, before scattering with the remaining spring onions and serve.

Hake with Orange and Dill

Hake with Orange and Dill Serves 4

  • 4 170g (6oz) hake steaks, defrosted
  • 300ml (10fl oz) fish or chicken stock
  • 1 15ml spoon (1 tbsp) fresh dill
  • salt and freshly milled black pepper
  • 1 15ml spoon (1 tbsp) cornflour
  • 75ml (5 tbsp) fresh orange juice
  • 2 oranges, peeled and cut into segments
  • fresh dill, to garnish


  • Poach the hake steaks in the fish stock with the dill and seasoning for 8-10 minutes.
  • Drain, reserving the poaching liquid and transfer to a warmed serving dish.
  • Mix the cornflour to a paste with the orange juice and add to the poaching liquid along with the orange segments.
  • Cook, stirring until thickened and hot.
  • Spoon some of the sauce over the fish and garnish with fresh dill. Serve remaining sauce separately.

Recipe kindly donated by The Seafish Industry

Smoked Haddock, Cannellini and Lemon Crumb Braise

Smoked Haddock, Cannellini and Lemon Crumb Braise Serves 4
455g (1lb) natural smoked haddock fillets, defrosted, skinned and cut into 2.5 cm (1”) cubes
grated rind and juice of 2 lemons
55g (2oz) butter
1 15ml spoon (1 tbsp) olive oil
1 onion, finely chopped
2 celery sticks, finely sliced
2 bay leaves
1 227g can chopped tomatoes
425ml (15 fl oz) vegetable stock
1 425g can cannellini beans, drained
3 15ml spoon (3 tbsp) white breadcrumbs
2 15ml spoon (2 tbsp) fresh parsley, roughly chopped
Heat half the butter with the oil and lightly fry the onion and celery until softened.
Stir in the bay leaves, tomatoes and stock, and simmer for 20 minutes. Stir in the lemon juice, cannellini beans and fish, and simmer for 6 – 8 minutes, until the fish is cooked through.
Heat the remaining butter in a pan, and fry the breadcrumbs until crisp and golden. Stir in the grated lemon rind and parsley.
Serve the braise in bowls with the breadcrumbs sprinkled on top.

Recipe kindly donated by The Seafish Industry

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