Starters

Main Meals

Apple and Marmalade Mackerel

Apricot-Glazed Coley

Aromatic Fish-Topped Naan

Aromatic Herring

Aromatic Mackerel with Chickpeas

Aromatic Prawns

Baked Coley with Lime Crust

Baked Herring Fillets with Fennel and Coriander

Baked Plaice and Prawns

Barbecued Herring

Barbecued Herring with Fresh Fruit

Barbecued Kebabs

Beachcomber's Casserole

Bengal Fish Curry

Bistro Fish Stew

Blackened Spiced Fish

Bouillabaisse

Brie-Filled Whiting

Brill with a Peanut Crust

Brochettes de Poisson

Buttery Fish Parcels

Cajun Fish and Chips

Cajun Mackerel

Carbonara Smoked Fish Tagliatelle

Caribbean Sole Fillets

Cheese and Pickle Fish Roll

Cheesy Citrus Cod

Cheesy Cod Parcels

Cheesy Topped Fish

Cheesy Topped Fish Pie

Chilli Fish Pie

Chilli Roasted Salmon with Crispy Vegetables and Coconut Rice

Chilli Salmon Patties with Lime Dressing

Chinese Parcels

Chinese Steamed Mackerel

Chunky Fish Pockets

Citrus Fish Skewers

Coconut Fried Fish

Cod with Coriander Risotto

Coley Parcels with Lemon Sauce

Coriander and Peppercorn Crusted Tuna

Coronation Style Coley

Corsican Fish Omelette

Country Thyme Plaice

Crab and Tomato Parcels

Crab Stuffed Mushrooms

Creamy Fish Pasta

Crispy Bacon Sprats

Crispy Bread Topped Fish Pie

Crispy Fish Carbonara

Crispy Herring with Spinach and Pinenuts

Crunchy Oat-Topped Cod

Crunchy Topped Cod

Crusty Topped Cod

Curried Kedgeree

Curried Sole

Devilled Scallops

Dover Sole Roulades filled with Goats Cheese and Tomatoes

Eastern Fish Curry

Father's Fish Cobbler

Fish and Aubergine Gratin

Fish and Pea Curry

Fish and Tomato Gratin

Fish Cakes with Cheese Filling

Fish Fillets with Leek and Marmalade Sauce

Fish Florentina

Fish Globes

Fish Gratinée

Fish Hotpot

Fish in Beer Batter

Fish Italienne

Fish Jalousie

Fish Korma

Fish Pie

Fish Pilaff with Sunflower Seeds

Fish Puff Tart

Fish Satay

Fish Stuffed Peppers

Fisherman's Bonfire Surprise

Fishy Fajitas

Fishy Pizza Portions

Flaked Smoked Salmon and Sweetcorn Tatties

Florentine Prawns

French Style Haddock

Fresh Mackerel with Kumquats

Friday's Fish Fillets

Fruit ‘n’ Nut Fish

Fruity Fish Curry

Garlic and Herb Cheesy Plaice

Garlic and Herb Fishy Tagliatelle

Ginger Salmon Stir Fry

Golden Pasta Bake

Griddled Mackerel Bruschetta

Grilled Fish with Orange and Tarragon

Grilled Monkfish with Sweet Chilli Glaze

Grilled Scallops with Basil and Lime Butter

Grilled Snapper with Mango Salsa

Haddock and Prawn Pasta

Haddock and Sweetcorn Bake

Haddock and Sweetcorn Supper

Hake with Orange and Dill Sauce

Halibut Steaks with Champagne and Peppercorn Sauce

Halibut with Yellow Pepper and Coconut Sauce

Ham and Pineapple Filled Plaice

Harlequin Prawns

Hazelnut Stuffed Fish with Oranges

Herby Citrus Fish

Herby Lime Pollack Kebabs

Herring and Red Pepper Rolls

Herring Fries

Herring with Orange and Rosemary

Hot Salsa-Filled Plaice

Indonesian Fish Curry

Italian Fish Stew

Italian Haddock Layer

Italian Style Smoked Fish

Kashmir Fish

Kedgeree

Kiev Parcels

Lemony Fish Fillets

Lobster Monterey Jack

Lobster with Minted Mayonnaise

Luxury Fish Pie

Mackerel Grills

Mackerel Pasties

Mackerel St Clements

Mackerel Stuffed Parcels

Mackerel with Apple and Sultana Stuffing

Mackerel with Apricot and Nut Stuffing

Mackerel with Apricots

Mackerel with Exotic Fruit Sauce

Mackerel with Rhubarb Sauce

Mackerel with Teriyaki Sauce

Mango Mackerel with Yellow Pepper Relish

Maple Salmon with Rocket Pesto

Marinated Salmon Fillet with Mash

Mediterranean Dressed Crab

Mediterranean Fish

Mediterranean Grilled Sardines

Mediterranean Mackerel

Mediterranean Squid

Mediterranean Witch

Mexican Chilli Bean Fillets

Mexican Coley Pizza

Mexican Fish Tacos

Monkfish Pasta with Lime and Ginger Mayonnaise

Moules Marinière

Mussel and Saffron Pilaff

Mussels Tagliatelle

Neapolitan Tomato Herring

Nutty Herring

Oriental Mackerel Fillets

Oriental Scallops with Courgettes

Pan Fried Fish with Braised Celery

Pan Fried Hake with Mushrooms

Pan-Fried Fish with Lemon Hollandaise Sauce

Pan-Fried Monkfish with Preserved Ginger and Lemon

Pesto Crusted Fish

Pesto Moules

Pizza Pescatori

Plaice Goujons with Barbecue Sauce

Plaice in Mushroom and White Wine Sauce

Plaice with Apple and Ginger

Plaice with Cheese and Tomato

Plaice with Mushroom Ricotta Filling

Plaice with Prawn and Leek Dressing

Plaice with Salsa

Pollack in Pesto Sauce

Prawn and Cottage Cheese Soufflé

Prawn and Spinach Bake

Prawn Avocado and Pasta Salad

Prawn Fettuccini

Prawn Madras

Prawn Noodle Stir fry

Prawn Stir-Fry

Prawn, Courgette and Pasta Salad

Prawns Calypso

Provençal Sole Fillets

Quick Curried Mackerel Rice

Quick Fish Lasagne

Quick Paella

Red Snapper with Lemon and Sesame Dressing

Roasted Fish and Vegetable Stack

Roasted Mackerel and Thyme Vegetables

Roasted Monkfish and Vegetable Salad

Roasted Monkfish with Festive Salsa

Roasted Sea Bass with Walnut and Parsley Pesto

Rosemary Baked Mackerel

Rosti Fish Cakes

Salmon Goujons with Lime and Coriander Dressing

Salmon Mille Feuilles

Salmon Paella

Salmon Quiche

Salmon Risotto

Salsa-Stuffed Squid Pockets

Sardines with Lemon and Mint Marinade

Savoury Fish Cheesecake

Scrambled Eggs with Smoked Mackerel

Seafish Creole

Seafood Croissants

Seafood Diana

Seafood Italienne

Seafood Kebabs

Seafood Kebabs with Bay Leaves and a Fiery Glaze

Seafood Puffs

Seafood Stew

Seared Salmon with Warm Ginger and Lime Dressing

Seared Tuna with Fennel and Thyme

Shellfish in Brandy Cream

Shellfish Kedgeree

Sicilian Whiting

Simple Sweet ‘n’ Sour Prawns

Sizzly Goujons with Tangy Sauce

Smoked Fish Omelette

Smoked Fish Pasta Shells

Smoked Fish Stir-Fry

Smoked Fish Stuffed Peppers

Smoked Fish Surprise

Smoked Fish with Courgettes

Smoked Fish with Tortellini

Smoked Haddock and Couscous Stuffed Peppers

Smoked Haddock Fish Pie

Smoked Haddock Gnocchi

Smoked Haddock Quiche

Smoked Mackerel and Warm Potato Salad

Smoked Mackerel Cassoulet

Smoked Mackerel Couscous Salad

Smoked Mackerel Fritatta

Smoked Mackerel Niçoise

Smoked Mackerel Pilaf

Smoked Mackerel with Quick Chutney

Smoky Fish and Potato Layer

Smoky Topped Fish

Snapper with Black Olives and Basil Butter

Sole with Cranberry Sauce

South Sea Steaks

Southern Fried Oysters with Avocado and Mixed Leaf Salad

Soy-Marinated Sardines

Speedy Fish with Mushrooms

Spiced Halibut Steaks

Spiced Herring

Spicy Citrus Grilled Fish

Spicy Coley Curry

Spicy Crab

Spicy Fish Risotto

Spicy Mackerel

Spicy Salmon Burgers

Spicy Szechuan Plaice

Spicy Tomato Coley Parcels

Spinach Stuffed Plaice

Squid with Spinach and Mushrooms

St Clements Lobster

Sticky Fish Skewers

Stir-Fried Scallops

Stuffed Sole with Spicy Tomato Sauce

Surprise Rolls

Sweet and Sour Fish

Sweet and Sour Scampi

Sweet and Spicy Fish Skewers

Tamarind and Lime Stir-Fry Scallops

Tangy Fish Salad

Tangy Mackerel

Teriyaki Tuna

Thai Curried Red Snapper

Thai Green Salmon Curry

Thai Prawns with Coconut

Thai Seafood Casserole

Thai Spiced Prawns

The French Connection

Tikka Monkfish Kebabs

Toddlers' Fish Bolognaise

Tricolour Smoked Mackerel Salad

Tropical Fish Curry

Tropical Salad

Tuna Steaks with Red Onion

Turbot in Nutty Herb Butter

Warm Spiced Cod Niçoise

Warm Tuna and Bean Salad

West Country Plaice

Whole Roast Sea Bass

Entertaining

Healthy Lifestyle

Children

International

Ingredients

455g (1 lb) coley or ling fillets, skinned and cubed
4 x 170g (6oz) baking potatoes, rinsed
1 onion, chopped
pinch of chilli powder or paprika

Sauce:
4 x 15ml spoon (4 tablespoons) reduced calorie mayonnaise
4 x 15ml spoon (4 tablespoons) natural yogurt or fromage frais
1 x 15ml spoon (1 tablespoon) tomato purée
2 x 5ml spoons (2 teaspoons) curry paste or powder
30g (1oz) raisins
1 x 298g can apricots in natural juice, drained and roughly chopped,
reserving 1 x 15ml spoon (1 tablespoon)
chilli powder, to garnish

Serves 4

NUTRITIONAL VALUES PER PORTION (APPROX) 326 Kilocalories; 56g Protein; 12g Fat; 41g Carbohydrate; 3g Fibre.

Method

Microwave Power: 800 Watt

Prick the skins of the potatoes and cook on HIGH for 8-10 minutes.  Leave to stand whilst preparing the filling.

Place the fish, onion, chilli powder or paprika and apricot juice in a bowl, cover and cook on HIGH for 4-5 minutes, stirring half way through the cooking time. Leave to stand for 2 minutes.

Mix the sauce ingredients together.

Cut a deep cross over the top of each potato and open the potatoes.

Spoon the fish filling over each potato and pour over the sauce, sprinkle with extra chilli powder or paprika before serving.

Serve hot or cold with a watercress salad.