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Smoked Mackerel Dip 

Smoked Mackerel Dip Serves 6 – 8

225g (8oz) ‘ready to eat’ hot smoked mackerel or kipper fillets, defrosted and skinned
115g (4oz) fromage frais or natural yogurt
2 5ml spoon (1 teasp) creamed horseradish
1 5ml spoon (1 teasp) chopped dill or parsley
freshly milled black pepper

Roughly flake the fillets with a fork or wooden spoon.
Beat in the remaining ingredients until well blended.
Serve with tortilla chips, bread sticks and chopped raw vegetables or spread on savoury biscuits.

9-6g Protein; 8.6g Fat; 1g Carbohydrate; 0g Fibre

Recipe kindly donated by The Seafish Industry

Cajun Fish and Chips

Cajun Fish and Chips Serves 6
6 170g (6oz) frozen South African Hake fillets
65g packet Cajun Chicken and Southern Fried Seasoning
300ml (10fl oz) water
4-5 large potatoes, washed and cut into wedges
2 15ml spoon (2 tbsp) vegetable oil
Preheat the oven to 220°C/425°C, Gas Mark 7
Lay potatoes on a baking tray. Coat with oil and half the seasoning.
Bake for 25 minutes.
Place the fillets in a shallow ovenproof dish.
Add water to the Cajun mix. Pour the Cajun liquid over the fish.
Bake for 20 minutes.
Serve fish and chips with peas and lemon wedges.

Recipe kindly donated by The Seafish Industry

Aromatic Mackerel with Chick-peas

Aromatic Mackerel with Chick-Peas Serves 4
455g (1lb) mackerel fillets, defrosted, cut in two crossways
1 432g can chick-peas, drained
For the marinade:
2 5ml spoon (2 teasp) curry powder or paste
2 cloves garlic, crushed
salt and freshly milled black pepper
70ml (7 dssrtsp) water
2 15ml spoon (2 tblsp) sunflower oil
5cm (2”) piece fresh root ginger, finely chopped
parsley or coriander to garnish
Preheat the oven to 190°C/375°F, Gas Mark 5
Lay the fish into a shallow dish. Mix together the marinade ingredients and pour over the fillets. Cover and chill for 15-20 minutes.
Spoon the chick-peas into a lightly greased ovenproof dish and lay the fillets on top. Spoon over any remaining marinade mixture.
Cover with foil and cook for 15-20 minutes. Remove the foil and cook for a further 10 minutes.
Garnish and serve with basmati rice and a selection of chutneys, relishes, mint yoghurt, naan bread or poppadums.
29g Protein; 27g Fat; 18g Carbohydrate; 5g Fibre.

Recipe kindly donated by The Seafish Industry

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