Fish is a great source of protein as well as B Vitamins and other essential and good for you fats. As a long-time vegetarian (and ex-vegan), and now, pescetarian, I try to have a few servings of fish a few times a week. I often find that fish is best when it’s cooked simply and with a one or two interesting flavours, but no more. And there is something very satisfying about that taking a whole fish and transforming it into a beautiful dish. Here are two recipes that do just that, keep it simple, but interesting. I hope that you enjoy!
Sea Bream Ceviche with Blood Orange and Fennel Salad
Ceviche is a traditional Peruvian dish whereby citrus juice, usually lemon and lime, is used to cook the fish. This recipe brings a wintry twist to the traditional ceviche recipes, using blood oranges, a late winter citrus with a short season. Blood oranges, much like limes and lemons are high in vitamin C, great for keep winter colds at bay, but also contains anthocyanins (which provide the crimson colour), a great antioxidant. The addition of fennel brings a sweet, freshness to the dish, as well as additional Vitamin C, folate and benefits for the immune and digestive systems. The recipe works best with a fresh (never more than 1 day old) white fish, a great source of protein, and seam bream in particular, is a good source of selenium and B vitamins, particularly B12, B6 and B3. This fresh and flavoursome ceviche will help give you that summer feeling in the middle of winter as well as providing a needed late winter immune system boost. Serve fresh and cold as a refreshing and delicious dinner party starter.
250 grams of sea bream, filleted and skinned
2 blood oranges, segmented
1 red chilli, finely diced
½ red onion, finely diced
¼ fennel bulb
½ tsp of sea salt
1 ½ lemon, juiced
1 lime, juiced
½ blood orange, juiced
½tsp apple cider vinegar
½tsp yuzu juice
1tsp nigella seeds, toasted
15 g micro coriander (to garnish)
Olive oil to drizzle
Salt and pepper to taste
- Remove any pin bones from the fillets before cutting them into 1-2cm cubes. Next, place the fish in a bowl, cover and place in the fridge for later.
- Segment the oranges and set aside while you prepare the fennel matchsticks using a mandolin. Place the matchsticks in a bowl with a squeeze of lemon to avoid oxidation. Cover and set aside.
- Mix the citrus juices, vinegar, chilli, onion and salt in a bowl. Stir until well combined.
- Pour the mixture over the fish and mixing to ensure that the fish is submerged in the juice. Cover and set aside for 10 minutes.
- When 10 minutes is up, spoon the fish (drain as you plate) onto 4 plates.
- Assemble the fennel matchsticks and orange segments on top of the ceviche, top with the nigella seeds and coriander.
- Drizzle with olive oil to serve.
Roast Ras-el hanout Crusted Monkfish with Salsa Verde
It’s firm texture, sweet flavour and its abundance of nutrients (omega 3, Vitamins A, C, B12 and B6, magnesium and selenium) makes monkfish a popular brain and immunity boosting protein source. As it is quite a thick fish, it is a great vehicle for additional flavour, but can also be enjoyed simply. This recipe uses Moroccan-inspired flavours to create a simple, quick and delicious dish. The star ingredient, ras-el hanout provides a lovely, warm fragrance, as it combines several herbs and spices such as lavender, rose petals, turmeric, coriander and fennel, which are calming and possess anti-inflammatory properties. The addition of the salsa verde provides an additional freshness and vitamin boost (Vitamins K, A, C and folate) from the parsley, coriander, lemon and lime that compliments the warm spice of the fish.
500g of monkfish tail (weight with bone)
½ tsp sea salt
1tsp ras-el hanout
1 tsp garlic powder
1 tsp coriander seeds, crushed
Drizzle of extra virgin olive oil
Salt and pepper to taste
Small bunch of parsley
4-5 springs of coriander
1 small garlic clove, peeled
1 lime zested
½ lemon zested
2 tsp lime juice
1 tbsp extra virgin olive oil
Pinch of salt
- Preheat the oven to 180C and line a roasting tin with parchment.
- Remove the bone and membrane from the monk fish, set fillets aside.
- Mix together the spices and rub this over both sides of the fillets and sprinkle over the coriander seeds. Drizzle olive oil over the fillets, place them on the baking tray and roast for 15-20 minutes or until cooked (you want this to be firm, but still juicy).
- While the fish is roasting, prepare the salsa by adding the ingredients to a blender or food processor. Roughly chop or pulse to form a coarse paste. Add salt or additional olive oil to taste. Place the salsa in a bowl and set aside.
- Serve the fish with the salsa on the side along with a fresh salad or veg.
Allergy info: none