» Fish Recipes

Questions

Matt — Wed, 09 Sep 2009 12:23:17 +0000

If you’ve got questions then please ask them here and I’ll answer them as soon as possible.

I value your questions and look forward to hearing them and helping assist you.

Best regards

Matt Lovell

Roast cod with artichoke hearts and green beans

Matt — Tue, 21 Jul 2009 10:31:38 +0000

Serves 1

1 thick cut piece of cod loin
4 artichoke hearts
2 slices Serrano ham, cut into strips
1 tsp sherry vinegar
100g green beans
1 clove garlic, chopped
1 shallot, sliced
Handful of flat leaf parsley
1 tbsp olive oil
Sea salt and black pepper

Preheat the oven to 180 degrees. Blanch the green beans in boiling water for 4 minutes, until just tender but still squeaky. Brush the cod with olive oil and season it liberally. Roast for 15 minutes. Meanwhile, heat the remaining olive oil in a deep frying pan, add the shallot and fry until transparent on a low heat. Add the garlic and ham and fry for a further few minutes. Throw in the green beans, artichoke hearts and parley and season, adding the sherry vinegar. This can be removed from the heat and served at room temperature as soon as the cod is done.

Sicilian braised squid with fennel

Matt — Mon, 20 Jul 2009 07:50:34 +0000

Serves 1

1 large squid tube cut into rings or 3 baby squid, cleaned
1 fennel bulb, finely sliced
1 red pepper, cut in strips
1 shallot, diced
2 cloves garlic, chopped or crushed
1 large red chilli, diced
handful of pine nuts
Zest of 1 lemon
Teaspoon of fennel seeds
1 tbsp capers, rinsed
Handful of chopped flat leaf parsley
Glass of dry white wine
Same amount of water
Tablespoon of olive oil
Sea salt and black pepper

Heat the oil in a deep frying pan; add the shallot and chilli and fry on a low heat for 5 minutes until transparent. Add the garlic, fennel and pepper and continue to cook for 5 minutes before adding the wine, water, fennel seeds and lemon zest and capers. Simmer for 15 minutes until the vegetables are soft, then throw in the prepared squid and cook for a few minutes until the squid is no longer transparent. Don’t cook for too long or the squid will become rubbery. Season and serve scattered with pine nuts and parsley.

Smoked haddock and spinach gratin

Matt — Wed, 10 Jun 2009 10:27:13 +0000

Serves 1

1 smoked haddock fillet, undyed if possible
500g spinach, washed
1 leek, sliced
40g Gruyere cheese, grated
1 tbsp double cream
Dash of white wine
10g butter

Preheat the oven to 180 degrees. Heat the butter in a large pan on a low heat, fry the leek, (taking care not to brown it), for 5 minutes. Add the spinach and white wine and cover the pan until the spinach has just wilted (it will reduce in size quite a lot!). Put the haddock fillet in an oven dish, pour the cream over it then put the spinach mixture on top. Season and sprinkle the grated Gruyere over the top, then bake for 15 minutes.

Tiger prawn stir fry with Pak Choi

Matt — Tue, 09 Jun 2009 07:57:10 +0000

Serves 1

6 large raw tiger prawns
2 bunches pak choi roughly shredded
2 handfuls bean sprouts
1 red chilli, diced
1 cm cube piece of root ginger, finely chopped or grated
2 cloves garlic chopped or crushed
2 spring onions, chopped
1 tsp toasted sesame oil
2 tsp flavourless oil such as groundnut
1 tbsp sesame seeds, lightly toasted in a dry pan.
1 tbsp soy sauce
Juice of half a lemon

Heat the flavourless oil in a wok on a high heat, then add the spring onions, chilli, ginger and garlic. Cook for a few minutes shaking the pan often so that they don’t burn, then add the pak choi, prawns and bean sprouts. Cook until the prawns have changed from grey to pink and the pak choi wilted then season with the sesame oil, soy and lemon. Serve sprinkled with the sesame seeds.

Tuna steak with Salsa Verde and courgettes

Matt — Mon, 25 May 2009 10:23:45 +0000

Serves 1

1 Tuna Steak
Olive oil, sea salt and black pepper
2 courgettes, grated

For the salsa Verde:
3 tbsp flat-leaf parsley leaves
2 tbsp mint leaves
3 tbsp capers, drained
6 anchovy fillets in oil, drained
1 garlic clove
1 tbsp Dijon mustard
½ lemon, juice only
120ml/4fl oz extra virgin olive oil

The salsa Verde will last for a week in the fridge, if you cover it with a layer of oil, and is great with any fish, lamb or chicken. To make it, just put all of the ingredients into a food processor and pulse until roughly blended. It doesn’t need to be very smooth so don’t blend it for too long.

You’ll need two pans, a cast iron griddle is ideal for cooking the tuna and any frying pan will do for the courgettes. The courgettes are very easy: just heat a dash of olive oil, add them and cook for a couple of minutes on a low heat.

Meanwhile, heat the griddle on a medium heat. Brush the tuna with olive oil and season it, Sear the tuna for about a minute on each side, it should still be pink in the middle. Serve on a bed of courgettes and with a tablespoon of the salsa Verde drizzled over it.

Questions

Matt Lovell — Thu, 26 Feb 2009 16:02:11 +0000

If you’ve got questions about Sports Nutrition then please ask them here and I’ll answer them as soon as possible.

I value your questions and look forward to hearing them and helping assist you in your goals.

Best regards

Matt Lovell