Not eating enough fish? You’re not the only one.  According to the NHS a healthy diet should include at least 2 portions of fish a week, including one oily. However it’s safe to say most of us don’t eat this much. So to help you eat more fish each week, here are 5 IDEAL recipes for a mid-week fish supper courtesy of our pals at The Saucy Fish Co.

ORZO PASTA SALAD WITH SALMON

WHAT YOU’LL NEED

  • 2 Salmon Fillets
  • 150g of orzo pasta
  • A handful of roquito peppers, deseeded and sliced
  • ½ red onion, finely chopped
  • Light olive oil
  • 2 ½ tbsps. fresh lime juice
  • 4cm of peeled fresh ginger, finely sliced
  • ½ tsp of sugar
  • 2 ½ tbsps. vegetable oil
  • 1 tbsp. sesame oil
  • Fresh chives
  • Serves 2

WHAT YOU NEED TO DO

  1. Preheat the oven to 190C and place in the two salmon fillets for 20 minutes. Meanwhile, bring a small pan of lightly salted water to the boil and place in the orzo pasta.
  2. Turn down the heat and leave the orzo cook for approximately 10 minutes, stirring occasionally to stop from sticking. The orzo should be a firm, chewy texture when done. Drain in a colander and rinse.  
  3. Pour a tsp of olive oil into a frying pan and add the sliced peppers and red onion, frying for around 3 minutes until soft. Once done, mix in with the orzo pasta.
  4. Blend together 3 tbsps. of olive oil with the lime juice, ginger, sugar and sliced chilli to make your sauce, gradually adding in the vegetable and sesame oil. Season with salt and pepper.
  5. Dish out the orzo pasta into 2 separate dishes, flaking a salmon fillet over each. Drizzle the chili, lime and ginger sauce over the top and scatter with diced chives.

IDEAL Tip: Add The Saucy Fish Co.’s Salmon with Chilli, Lime and Ginger sauce to your orzo pasta salad, to up the flavour and reduce the fuss.

BASA WITH KOREAN BBQ SAUCE, WITH A SPICY QUINOA SALAD

WHAT YOU’LL NEED

  • 2 basa fillets
  • 100 grams of quinoa
  • 400ml of boiling water
  • Yellow pepper, sliced
  • Green pepper, sliced
  • Half a chilli, finely sliced, deseeded  
  • Pomegranate seeds
  • Lemon juice for drizzling  
  • Parsley, to sprinkle

For the Korean BBQ Sauce

  • 1 cup light soy sauce
  • Teaspoon of water
  • 1 tablespoon of cornstarch
  • 255g cup brown sugar
  • 2 cloves of garlic, finely diced
  • Tablespoon of rice wine vinegar
  • Small thumb of ginger
  • ½ tablespoon of sesame oil
  • Salt and pepper to season

WHAT YOU NEED TO DO

  1. Preheat the oven to 180C and cook your basa fillets for 15 minutes, or until fully heated.
  2. Rinse the quinoa and then add it to a medium saucepan, along with the water and bring to the boil. Reduce the heat and simmer.
  3. Remove from the heat after approximately 15 minutes or until all of the water has been absorbed. Let the quinoa rest for 5 minutes, then fluff.
  4. In a large serving bowl, add you green and red peppers, sliced chilli, pomegranate seeds and a drizzle of lemon juice. Add your quinoa once cooled and mix well.
  5. Serve out the quinoa salad and then place the basa fillets on top, adding a sprinkling of parsley.

To make the sauce:

  1. Combine the light soy sauce, sugar, garlic, rice wine vinegar, ginger, sesame oil, and seasoning together in a pan. Mix and then bring to boil.
  2. Whisk your cornstarch and water in a measuring jug, until the cornstarch dissolves and then add to the boiling pan, reducing the heat. Cook until the sauce is a thick consistency, for around 4/5 minutes.

SALMON, PILAF WITH A CHILLI, LIME & GINGER SAUCE

  • 2 Salmon Fillets
  • 1 cup of Long Grain Brown Rice
  • A Thumb of Ginger
  • 1 Bell Pepper, Finely Diced
  • 1 large Carrot, Finely Diced
  • ¼ cup of Peas
  • 1 Shallot, Diced
  • Chilli Sauce
  • Olive Oil
  • 1 tsp of Turmeric
  • 1 tsp of Cumin
  • 1 tsp of Paprika
  • 1 Vegetable Stock Cube
  • Quarter of a Lime, for squeezing
  • Serves 2

WHAT YOU NEED TO DO

  1. Preheat the oven to 190°C, then place two salmon fillets on a baking tray and cook through.
  2. Meanwhile, fill a saucepan with vegetable stock and add the rice. Cook for 20 minutes, then drain and set aside in a bowl.  
  3. Heat the olive oil in a large pan over a medium heat. Add the ginger, shallot and chili, and fry for approximately 5 minutes.
  4. Step 4: Add the carrot, pepper, peas and spices to this mixture, continuing to fry until everything is soft and coated in the spices. Finally, add the cooked rice, fluffing it well with a folk.
  5. Season with salt and pepper, then transfer the mixed pilaf into two bowls. Flake the cooked salmon on top, then drizzle the chili sauce over the top of everything. To finish, squeeze the lime over the top of both dishes and enjoy!

IDEAL Tip: Pair your pilaf with the Saucy Fish Co.’s Salmon with Chilli, Lime and Ginger sauce, to increase the flavour and reduce the fuss.

SALMON POKE BOWL

 

WHAT YOU’LL NEED

  • 200g of Sushi rice
  • 2 tsp of rice wine vinegar
  • 2 Salmon fillets
  • Sliced radish
  • 1 Avocado, sliced  
  • 180g  Red cabbage
  • Half a cucumber, thinly sliced  
  • 160g Edamame beans
  • 1 Chilli, finely sliced
  • Coriander
  • Chilli sauce
  • 1 lime
  • black sesame seeds

WHAT YOU NEED TO DO

  1. Place the salmon in the oven for 20 mins. Once cooked through, remove and set aside
  2. Meanwhile, put your rice in a bowl and cover with cold water. Massage with hands to remove the starch, then drain and place in a saucepan. Cover with cold water and cook on a medium heat for 10 mins, placing a lid on the pan.
  3. Remove the rice from the heat and leave to steam with the lid on for another 15 mins, then add in the rice wine vinegar.
  4. Begin to assemble the poke bowls by adding a mound of rice into two bowls, and then place a salmon fillet on top of each. Top each with half an avocado, sliced cucumber, sliced radishes, red cabbage, a handful of edamame beans and sliced chilli.
  5. Drizzle chilli sauce over the top of the fillet and sprinkle black sesame seeds over everything. Finish with a little coriander, for garnish.

SMOKEY BACON & CHEESE SPIKED CLOUD EGGS, WITH SMOKED HADDOCK & SPINACH

WHAT YOU’LL NEED

  • 2 eggs
  • 2 smoked haddock fillets
  • 3 slices of streaky bacon, cut into small pieces  
  • 50g of grated cheese
  • A handful of spinach
  • Black pepper

For the cheddar and chive sauce:

  • 60ml of milk
  • 60 ml of cream
  • 1 tbsp. of butter
  • 1 tbsp. of flour
  • 1 egg yolk
  • A tsp. of chives
  • A sprinkling of cinnamon
  • 1 cup of finely grated cheddar cheese 
  • Salt and pepper, to season

WHAT YOU NEED TO DO

  1. Place 2 smoked haddock fillets into a pre-heated oven (180C) and cook for 20 minutes. Meanwhile, separate your eggs and set the yolks aside.
  2. Whisk the egg whites and carefully fold in the grated cheese and bacon.
  3. Use the whisked egg mixture to create two small, raised circles on a baking try, on top of non-stick parchment paper. Make a well in the middle of each circle so you can add in the yolk later.   
  4. Put the egg mixture in the oven for approximately 5/6 minutes. Remove from the oven and place the yolks into the two wells, then put the baking tray back into the oven for approximately 3 minutes.
  5. Meanwhile, make the sauce by melting the butter in a saucepan and adding in the flour, whisking with a folk for 1 minute. Combine the milk and cream, then add to the saucepan slowly, whisking until the thick. Add in an egg yolk and cook for 30 seconds, on a low heat.
  6. Next, add in the cheese to the sauce mixture and stir until well combined. Add the cinnamon and season with salt and pepper, then remove from the heat.
  7. To finish, stack up your breakfast. Begin with a handful of spinach, then place the haddock fillet on top, drizzling the cheddar and chive sauce on top. Finish by delicately placing the cloud eggs on top…and enjoy.

Saucy Top Tip: Speed things up before Dad wakes up by using The Saucy Fish Co.’s Cook from Frozen Smoked Haddock, with Vintage Cheddar and Chive sauce.

 

 

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Rachel is the beauty and fashion director at IDEAL. She loves trying new products and is an avid fan of London's fashion, from the high end to the high street.