Fish recipes for weight loss

Sea Fish

A Jellie of Fyshe

225g (8 oz) White Fish, Hake or Cod, Haddock 
6 Scallops 
450ml (¾ pint) White Wine 
450ml (¾ pint) Water 
2 Onions 
110g (4oz) Prawns 
25g (1 oz) Root Ginger 
20g (¾ oz) Gelatine 
1 tbsp White Wine Vinegar 
Salt and White Pepper

Place the fish in a saucepan with the scallops, vinegar, peeled and finely chopped ginger root, spices, wine and water. 
Bring it gently to the boil and gently simmer for 10 minutes. 
Add the spring onions and prawns and simmer for a further 3 minutes. 
Remove the fish, bone and skin the white fish and set aside. 
Carefully pour off the juices, leaving the sediment, and then strain until clear. 
You should have approximately 750ml (1¼ pint) of liquid remaining. 
Dissolve the gelatine in a little of the liquid, allow cool at room temperature, then mix it with the rest of the liquid. 
Pour a thin layer 1 cm (½inch) of the juice into the bottom of a 1200ml (2 pint) dish or fish mould and place in the fridge to set. 
Flake the white fish into small flakes: remove the coral from the scallops and cut the white flesh into three or four pieces. 
Once the jelly has firmed, arrange the fish in the bottom of the dish with some scallop coral in the centre, with the prawns around the outside, adding flakes of white fish. 
Add little more of the liquid and return it to the fridge to set. 
Continue to layer the fish in the mould, setting each layer with a covering of liquid until all the fish and juices are used. 
Leave to set for at least 4 hours in a fridge. 
Un-mould and decorate with fresh herbs, serve as a starter.

Poached Halibut in Almond Sauce

4 x 160g (6oz) Halibut Fillets 
75ml (3 floz) Dry White Wine 
1 tbsp Unsalted Butter 
Salt and Black Pepper 
450ml (¾ pint) Fish Stock 
150ml (¼ pint) White Wine 
110g (4oz) toasted, Ground Almonds 
3 Cloves Garlic 
2 Shallots 
2 tbsp Lemon Juice 
2 tsp Olive Oil 
1 tsp Fresh Thyme, chopped 
Salt and Black Pepper, to taste

Heat olive oil in a medium-size sauté pan until very hot. 
Add chopped garlic and chopped shallots and sauté until you can smell the aroma, about 1 minute. 
Add wine and boil over high heat to reduce by half. 
Add fish stock and reduce again until liquid is reduced, another 3 to 4 minutes. 
Add nuts, lemon juice, and thyme and mix well. 
Season with salt and pepper and keep warm. 
For the fish, preheat oven to 180°C: 350°F: Gas 4. 
Place the halibut fillets on a buttered a baking tray. 
Drizzle with white wine and season with salt and pepper. 
Bake for 8 to 10 minutes or until the halibut is just cooked. 
Remove from oven and place a piece of halibut in each plate. 
Spoon the Almond Sauce over the fillets and serve hot.

Hot Soused Herrings or Mackerel

4 Fish Fillets 175-225g (6-8oz) 
150ml (¼ pint) Cold Tea 
150ml (¼ pint) Cider Vinegar 
1 Onion, finely sliced 
2 tbsp Brown Sugar 
2 tsp Black Peppercorns 
2 Bay Leaves 
1 Blade Mace 

Pre-heat oven to 180°C: 350°F: Gas 4 
Wash the fillets under cold running water and dry on kitchen paper. 
Lightly salt the flesh of the fish, split the bay leaves down the centre and place half inside each fillet. 
Roll each fillet beginning at the head end, pierce with a cocktail stick to retain the shape. 
Place in a lightly greased ovenproof baking dish, it should be a tight fit. 
Bruise the peppercorns in a pestle and mortar, sprinkle over the fish. 
Tuck the blade of mace into the middle of the fish. 
Mix the liquids and sugar together and pour over the fish. 
Cover with foil and bake for 40-45 minutes or until the fish is tender. 
Served chilled.

Cold Soused Herrings or Mackerel

4 Fish Fillets 175-225g (6-8oz) 
150ml (¼ pint) Cider Vinegar 
150ml (¼ pint) Dry Cider 
2 Onions, finely sliced 
2 tbsp Brown Sugar 
2 tsp Black Peppercorns 
2 Bay Leaves 
1 Blade Mace 
Sprig of Thyme 

Wash the fillets under cold running water and dry on kitchen paper. 
Cut the fish into bite size pieces. 
Place into a bowl, layering with the onion. 
Bruise the peppercorns in a pestle and mortar, add the other ingredients and mix thoroughly. 
Pour over the fish, ensuring it is covered with the liquid. 
Cover the bowl and place in the fridge for at least eight hours or overnight. 
Strain off the liquid and retain. 
Coat the fish lightly in oil, pack firmly into a jar and cover with a little of the retained liquid. 
Store in the fridge until required (will keep for several days). 
Served chilled.

Star Gazy Pie

There are quite a few variations in the recipe of this Cornish delicacy but it is not a dish for the faint hearted.

6 Herrings, Pilchards or Mackerel 
225g (8oz) Pastry (flaky or shortcrust) 
3 Eggs [see variation] 
1 Onion (chopped) 
1 Lemon (juice and rind) [optional] 
2 rashers Bacon (chopped) [optional] 
145ml (¼ pt) Cider or White Wine 
3-4 tbsp Breadcrumbs 
1 tbsp chopped Parsley 
6 sprigs Parsley 
Salt and Pepper

Clean the fish, removing the fins and tail but leaving the heads on. 
Place the breadcrumbs in a bowl, adding the chopped parsley, lemon juice and rind (if used), half of the onion and little of the cider (or wine) to moisten, season well and allow the breadcrumbs to swell. 
Stuff the fish with the mixture. 
Butter a large pie dish and place the fish in to it with the tails towards the centre and the cut side up (to prevent the stuffing from coming out whilst cooking). 
Sprinkle the chopped hard boiled eggs, remaining onion, bacon and any surplus stuffing mixture in the spaces between the fish. 
Season well and add the cider (or wine). 
[Variation] Instead of using hard boiled eggs use beaten eggs. 
Roll out the pastry to form a lid for the pie, making slits to allow the heads of the fish to stick out. 
Glaze the pastry with a little milk or beaten egg. 
Pre-heat oven to 220°C; 425°F: Gas 7 and bake for 10 minutes, reduce the heat to 180°C: 350°F: Gas 4 and continue to cook for 20 minutes until golden brown. 
When cooked place a sprig of parsley in the mouth of each fish as a garnish before serving. 


Scallops in White Wine Butter
450g (1lb) Scallops 
300ml (½ pint) White Wine 
2 tbsp Spring Onion 
125g(4ozs) Green Beans 
50g (2oz) Butter cut in pieces 
Lemon Juice 
Salt & Black Pepper

Clean the scallops removing any beards. 
Remove the roes and dry on paper towels. 
Season with salt and pepper. 
Poach the scallops and roes in wine and large squeeze of lemon juice for approx. 2 minutes. 
Remove the scallops and keep warm. 
Thinly slice the green beans and boil salted water for 2-3 minutes and drain. 
Add the chopped spring onion to the poaching liquid and reduce to approx. 150ml (¼ pint). 
Over a gentle heat, whisk in the butter a little at a time, it in to make a creamy sauce. 
Place the scallops and green beans in a serving dish and pour over the sauce. 
Serve immediately, garnished with snipped chives.

Prawn Patagonia

Coygimwch Dell Patagonia
570ml (1 pint) Thick Béchamel Sauce 
450g (1lb) Creamed Potatoes 
225g (8oz) Peeled Prawns 
1 Small Cauliflower 
110ml (4fl oz) Double Cream 
110g (4oz) Caerphilly Cheese 
1 tbsp Tomato Ketchup 
1 tsp Garlic Salt 
1 tsp Celery Salt 
1 tsp Ground Bay Leaf 
1 tsp Turmeric 
1 tsp Mustard Powder

Prepare the cauliflower and divide into florets. 
Cook until soft, but still firm. 
Divide and place into eight individual dishes or an oven proof dish. 
Keep warm. 
Combine the cream, tomato ketchup, garlic salt, celery salt, ground bay leaf, turmeric, mustard powder and a little freshly ground pepper. 
Add to Béchamel sauce, mixing thoroughly. 
Add the peeled prawns and the crumbled Caerphilly cheese and heat gently, do not boil. 

Welsh Cockle Pie

900ml (1½ pints) Cooked Cockles 
600ml (1 pint) Milk 
225g (8oz) Streaky Bacon 
110g (4oz) Fresh Breadcrumbs 
75g (3oz) Caerphilly Cheese 
50g (2oz) Plain Flour 
25g (1oz) Butter 
1 medium Onion 
4 tbsp Dry White wine 
3 tbsp Fresh chives

Melt the butter in a pan, add the rinded and chopped bacon and chopped onion and cook for 5 minutes, until the onion is transparent. 
Add flour and cook for a further minute, stirring constantly. 
Bring to the boil, stirring continuously, until the sauce thickens then boils and becomes smooth. 
Add the cockles, wine and snipped chives and simmer for 2-3 minutes. 
Place the mixture into an oven-pie dish. 
Mix the breadcrumbs and grated cheese together and sprinkle on top. 
Place under a hot grill for 5 minutes, until golden brown.

River fish

Gloucester Elvers

450g (1lb) Whole Elvers 
8 Rashers Bacon, rinds removed 
2 tbsp Lard 
3 Large Eggs, beaten 
Salt and Pepper, to taste

Thoroughly clean the elvers. 
Rinse in large bowls of cold water to which a handful of cooking salt has been added. 
This should be repeated three or four times to ensure cleanliness. 
Drain and dry. 
Melt the lard in a frying pan, add the bacon and fry until crisp. 
Remove the bacon with a slotted spoon, to leave the fat in the frying pan. 
Arrange the bacon on a serving dish, keep warm. 
Add the elvers to the frying pan and stir, cooking until they turn white. 
Add the beaten egg, season and cook briefly, stirring constantly, until the egg has just set. 
Pour onto the serving dish. 
Serve immediately.

Stuffed Pike

1 Pike 1.35kg (3lb) 
110g (4oz) Butter 
110g (4oz) Mushrooms, chopped and fried 
50g (2oz) Breadcrumbs, soaked in milk 
1 tbsp Fresh Parsley, chopped 
1 Lemon, juice only 
½ tin of Anchovy Fillets, chopped 
Pepper, to taste

Pre-heat oven to 220°C: 425°F: Gas 7 
Clean, scale and gut the fish. 
Mix together the mushrooms, breadcrumbs, anchovy fillets and half of the butter. 
Fill the cavity of the fish with the stuffing, secure with skewers or sew with chef’s twine. 
Place the fish into greased a baking dish and dot with the remaining butter. 
Measure the fish across the thickest part, cook for 10-12 minutes per 2.5cm (1 inch). 
When cooked sprinkle with lemon juice, serve with boiled potatoes and salad.

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