Fab Fish Dishes Bombay Prawns Coconut Cod Pesto Parcels Crab Cakes with Tomato Salsa Lemon & Black Pepper Baked Sea Bass Salmon with a Lemon Mushroom Filling Salt & Pepper Chili Squid Scallops with a Pink Grapefruit & Avocado Salsa
Bombay Prawns 1kg King prawns 1 tsp ground cumin 1 tsp ground ginger Juice of ½ a fresh lemon (or lime works well too) 1 thumb of fresh ginger 2 cloves of garlic 1 large tomato 1 onion chopped 1 tsp virgin coconut oil Peel and de-vein the prawns. Grate or finely chop the ginger and crush or mince the garlic gloves. Pour boiling water over the tomato and remove the skin, place in a bullet or blender with the fresh ginger, ground ginger, garlic and cumin and whizz up until smooth. Chop the onion and sauté in the coconut oil over a low heat. When soft add the tomato mixture and cook for 5 minutes. Squeeze in the lemon or lime juice and add the prawns to the pan. Cook for 2-3 minutes. Serve on a bed of stir fried vegetables, or quinoa or brown basmati
Coconut Cod Pesto Parcels Pesto 1 cup fresh Basil ¼ cup virgin coconut oil ¼ cup Pine Nuts 2 Garlic Cloves ¼ tsp Himalayan Salt Cod Parcels 1 tbsp virgin coconut oil 4 x 130g fresh cod fillets Handful cherry tomatoes 1 Lemon Tin foil for baking Make the Pesto; Melt the coconut oil and crush the garlic. Combine all the pesto ingredients in a blender, bullet or food processor. Cut out 4 squares of foil. Put a light covering of coconut oil on each piece of foil. Skin the Cod fillets if not already done and place one on each piece of foil. Spread the home-made pesto on top of the fillets. Cut the cherry tomatoes in half and scatter them around the fish, then give each portion a good squeeze of lemon. Fold the foil into parcels to seal in the juices, then bake in the oven at 180 C/350 F/Gas 4 for 15 minutes, or until the fish is cooked and flakes easily with a fork. Serve each fillet on a plate, drizzled with the juices from the foil, and garnished with salad leaves such as rocket. Great served with sweet potato mash and steamed vegetables
Crab Cakes with Tomato Salsa Crab Cakes 2cm piece fresh root ginger 2 red chilies 350g white crab meat (use fresh or tinned) 1 tbsp coriander 2 Spring onions 1 free-range egg 2 tsp chia seeds 2 tsp virgin coconut oil Tomato Salsa ½ red onion 1 tomato chopped 1 tsp fresh lime juice 1 large clove of garlic 4 spring onions 1 small chili (or 1 tsp dried chili) ¼ tsp ground cumin 2 tsp fresh coriander Pinch Himalayan salt Pinch black pepper Make the Crab Cakes Peel the ginger and remove the seeds from the chilies. Using a nutri-bullet, hand blender or processor - pulse until finely chopped. Roughly chop the coriander, finely slice the spring onions. Combine the chili and ginger with the white crabmeat, coriander and spring onions. Add the egg and mix well, then stir in the chia seeds. Divide the crab cake mixture into 6 equal portions and mould into patties, or use a quarter pounder burger maker. Then place the patties on a tray and chill in the fridge for at least 20 minutes before cooking. Preheat the oven to 180C / 365F / Gas 4. Heat the coconut oil in a frying pan and fry the crab cakes for 2-3 minutes on each side, or until crisp and golden-brown all over. Transfer the crab cakes to a baking tray and bake for 5-10 minutes, or until piping hot all the way through. For the Salsa Finely chop the red onion, chop the tomato and spring onions, crush the garlic clove, finely slice the chili and chop the coriander. Combine all the ingredients in a bowl. Serve the crab cakes with a couple of wedges of lime and tomato salsa on the top. Great served with a mixed leaf salad
Lemon & Black Pepper Baked Sea Bass 4 fresh Sea Bass fillets 1 tbsp virgin Coconut Oil Juice of 1 Lemon 1 tsp ground black pepper Pinch of Himalayan salt 150g fresh Spinach leaves Lemon wedges to garnish Preheat the oven to 400F/200C/Gas 6. Line a baking tray with non stick baking parchment. Place the fillets, skin side down onto the baking sheet, run your finger carefully down each fillet and if you come across any small bones, remove them with tweezers. Drizzle the fish with the melted coconut oil and the lemon juice then season well with freshly ground black pepper and a little Himalayan salt. Roast in the oven for 12 to 15 minutes until cooked through and the fish flakes easily with a fork. Just before the fish is cooked, place the spinach in a pan with 1 tbsp water. Cover the pan tightly and cook for 2 minutes so spinach just wilts. Divide between 2 warmed serving plates and top with two fillets of sea bass. Garnish with lemon wedges if desired. Great served with Pea and Broccoli Mash
Salmon with a lemon mushroom filling 2 tbsp virgin coconut oil 125g chestnut mushrooms finely grated zest of 1 lemon 2 tbsp fresh chives, snipped 4 x 170g salmon fillets 1 large courgette Himalayan salt and freshly ground black pepper Rocket or other green salad Lemon wedges to garnish Preheat the oven to 400F/200C/Gas 6. Finely chop the mushrooms and place in a heated frying pan with 1 tbsp of coconut oil, cook until softened, then stir in the lemon zest and chives. Using a peeler, peel off strips from the courgettes and dip in to a pan of boiling water for 1 minute to soften. Drain and set aside. Make a horizontal slit in each salmon fillet to form a pocket. Using a small spoon divide the mushroom mixture between each salmon fillet, pushing it in well. Press down the slit side to enclose the filling then wrap with the courgette strips. Lift onto a baking sheet, brush with melted coconut oil and sprinkle with a little seasoning. Bake for 20 minutes until the fish is cooked and flakes easily with a fork. Garnish with a wedge of lemon and serve on a bed of rocket or green salad. Add brown basmati rice or quinoa to the plate for a more filling meal.
Salt & Pepper Chili Squid Virgin coconut oil for frying 2 tbsp coconut flour 2 tsp Paprika 1 tsp chilli powder ½ tsp Himalayan salt ½ tsp black pepper 500g squid 1 clove garlic 1 red chilli 1 Spring onion 1 lemon Crush the garlic, chop the red chili and spring onion. Place coconut flour, salt, pepper, chili power and paprika into a freezer bag and shake to mix it up. Thinly slice the squid then drop into the bag and shake until it's fully coated. Melt coconut oil in a deep pan and add the crushed garlic. Add the squid and fry in batches until golden brown, this will take around 2 minutes. Take squid out of the pan and place on kitchen paper to absorb any excess oil. Arrange on a plate and garnish with the chopped chili and spring onion. Serve with lemon wedges and green salad. This could be the quickest meal you ll ever cook!
Scallops with a Pink Grapefruit & Avocado Salsa Salsa 1 pink grapefruit 1 avocado Bunch of fresh coriander Scallops Extra Virgin Coconut Oil 1lb Scallops 1 clove garlic 1 red chili pepper (or use 2 if you like it hot) Grate grapefruit skin, or use a zester, and save for later. Make up the salsa: Chop the avocado, grapefruit fresh and coriander then mix together. Prepare the scallops: Crush the garlic and chop the red chili (s) Melt coconut oil in a large frying pan, add the grapefruit zest, garlic and chili, heat gently. Pat scallops with kitchen paper to dry off any excess moisture. Turn the heat up and sear the scallops for 2 to 4 minutes each side depending on the size. Remove scallops from the pan, place on a serving plate and pour over juices from the pan. Serve immediately with the salsa. Great served with stir fried vegetables or a crisp salad.