Consuming at least one portion of oily fish per week, such as Salmon, Tuna, Mackerel, Herring or Kippers, is essential for heart health. They also have plenty of benefits that make adding this type of fish to your weekly routine worthwhile! Here are 3 easy and delicious recipes you can try!
Tuna with Peppery Tomatoes & Potatoes
- 4 tuna steaks
- 1 tbsp olive oil
- 3 garlic cloves, crushed
- few thyme sprigs
- 500g bag new potatoes, sliced about 1cm thick
- 2 red peppers, cut into large chunks
- 1 red onion, cut into eighths
- 1 green chilli, deseeded and chopped
- 400g can cherry tomatoes
- Heat oven to 220C/fan 200C/gas 7 and put in a roasting tin to heat up. Put the tuna in a shallow dish with half the oil, two-thirds of the garlic and leaves from 1 sprig of thyme. Leave to marinate while you cook the veg.
- Put the potatoes, peppers, onion and chilli into the roasting tin with the remaining oil, toss to coat, then roast for 20 mins. The potatoes should be tender or very nearly there. If not, give them another 5 mins (the cooking time can depend on the variety of potato).
- Add the remaining garlic and thyme to the pan, let them sizzle, stir in the tomatoes, then cook for 5 mins more until the sauce has reduced a little. Season to taste.
- With a few mins to go, heat a griddle or frying pan, wipe most of the garlic marinade off the fish with kitchen paper, season, then sear for 1 min each side for medium or longer if you prefer. Serve on top of the veg.
Spiced Mackerel with Shallot & Lemon Chickpeas
- 3 shallots
- 2 lemons
- 4 mackerel fillets
- olive oil
- 1/2 tsp harissa
- 1 tsp ground cumin
- 200g tin chickpeas, drained
- A small bunch of coriander, chopped
- A small bunch of mint, chopped
- Peel and finely slice the shallots. Put them in a dish, squeeze over one of the lemons. Zest the remaining lemon into a bowl and then slice the pith off all over and cut the lemon segments out of the pith into the same bowl.
- Oil the skin-side of each mackerel fillet and lay them on a baking sheet. Mix the harissa and cumin with a little oil and brush this over the flesh-side, season with some salt. Heat a grill to high and grill the fillets until they start to blister, about 2-3 minutes.
- Drain the shallots and mix with the chickpeas, lemon zest and segments, herbs and a little olive oil. Serve 2 mackerel fillets per person (less/more depending on size and appetite!) with some of the chickpeas.
Sweet & Tangy Orange Salmon
- ¼ cup fresh orange juice (about 1 medium orange)
- 2 tablespoons honey
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- ½ teaspoon ground ginger
- 500g salmon fillets
- Whisk together orange juice, honey, soy sauce, olive oil, garlic, and ginger in a bowl. Place salmon in large resealable bag and pour marinade in with salmon. Close and allow to marinate 20 minutes to an hour.
- When ready to cook, preheat pan over medium heat. Brush with olive oil, remove salmon from a resealable bag and place onto the pan. Cook 2 – 5 minutes (depending on the thickness of salmon), then use tongs or a large spatula and turn salmon over to the other side to cook another 2 – 5 minutes (depending on the thickness).
- Remove from the pan and allow to rest about 5 minutes before serving. Serve alongside your favourite greens or some rice!