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Ingredients:

  • 4 oz salmon(115 g), 3 fillets
  • ½ cup chili sauce(130 g)
  • ¼ cup fresh scallions(25 g), chopped

Nutrition Info

  • Calories 107
  • Fat 4g
  • Carbs 6g
  • Fiber 0g
  • Sugar 5g
  • Protein 7g

Serve 3

  1. Preheat oven to 400°F (200˚C).
  2. In a bowl, mix together the salmon, chili sauce, and the scallions.
  3. Place the fillets on a baking tray lined with parchment paper. Spoon any leftover sauce on top of the salmon.
  4. Bake for 12-15 minutes, until the salmon is cooked but still tender.
  5. Enjoy!

3-Ingredient Chili-Glazed Salmon

Honey salmon! Sure, it takes a tiny bit of prep work, but once you marinate your salmon, you won’t be able to go back. A simple mix of honey, soy sauce, garlic, and ginger coats and flavors your fish for 30 minutes before you throw it on the pan until the outside is perfectly crispy. Once that’s done, you heat up and reduce some extra marinade to make a thick, to-die-for glaze to pour over your filet. Serve with your favorite veggies or rice and enjoy!

Ingredients:

  • 12 oz skinless salmon(340 g)
  • 1 tablespoon olive oil

HONEY SOY MARINADE:

  • 4 cloves garlic, minced
  • 2 teaspoons ginger, minced
  • ½ teaspoon red pepper
  • 1 tablespoon olive oil
  • ⅓ cup less sodium soy sauce(80 mL)
  • ⅓ cup honey(115 g)

Nutrition Info

  • Calories 705
  • Fat 35g
  • Carbs 60g
  • Fiber 0g
  • Sugar 57g
  • Protein 37g

Serve 2

  1. Place salmon in a sealable bag or medium bowl.
  2. In a small bowl or measuring cup, mix marinade ingredients.
  3. Pour half of the marinade on the salmon. Save the other half for later.
  4. Let the salmon marinate in the refrigerator for at least 30 minutes.
  5. In a medium pan, heat oil. Add salmon to the pan, but discard the used marinade. 
  6. Cook salmon on one side for about 2-3 minutes, then flip over and cook for an additional 1-2 minutes.
  7. Remove salmon from pan. Pour in remaining marinade and reduce.
  8. Serve the salmon with sauce and a side of veggies. We used broccoli.
  9. Enjoy!

Honey Soy Glazed Salmon

Seafood Lasagna
Seafood Lasagna

ingredients


  • 50g/2oz butter
  • 50g/2oz plain flour
  • 1 teaspoon mustard powder
  • 600ml/1pt milk
  • 2 tablespoons olive oil, plus extra for oiling
  • 1 onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 tablespoon fresh thyme leaves
  • 450g/1lb mixed mushrooms, sliced
  • 150ml/5fl oz white wine
  • 400g/14oz canned chopped plum tomatoes
  • 450g/1lb mixed skinless white fish fillets, cubed
  • 225g/8oz scallops, trimmed
  • 4–6 sheets fresh lasagne
  • 225g/8oz mozzarella cheese, chopped
  • salt and freshly ground black pepper


Serve 4


  • Preheat the oven to 200°C/400°F/Gas mark 6.
  • Melt the butter in a saucepan over a low heat. Add the flour and mustard powder, and stir until smooth. Cook gently for 2 minutes without colouring.
  • Gradually add the milk, whisking until smooth. Bring to the boil and simmer for 2 minutes. Remove from the heat and reserve. Cover the surface of the sauce with cling film to prevent a skin forming.
  • Heat the oil in a large frying pan over a low heat. Add the onion, garlic and thyme, and sweat for 5 minutes until softened. Add the mushrooms and cook for a further 5 minutes until softened. Stir in the wine, and boil rapidly until nearly evaporated. Stir in the tomatoes. Bring to the boil, reduce the heat slightly and simmer, covered, for 15 minutes. Season with salt and pepper.
  • Lightly oil a lasagne dish. Spoon half of the tomato sauce over the bottom of the dish, and top with half of the fish and scallops. Layer half of the lasagne over this, and cover with half of the white sauce. Dot with half of the mozzarella. Repeat the layers, finishing with the mozzarella.
  • Bake in the oven for 30–40 minutes until bubbling, golden and cooked through. Remove from the oven and leave to stand for 10 minutes before serving hot.

Seafood Lasagna


ingredients

3 fresh red chillies, seeded and chopped
2 shallots, chopped
1 lemon grass stalk, chopped
3 garlic cloves, chopped
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 tablespoon groundnut oil
2 kaffir lime leaves
1 teaspoon soft brown sugar
2 tomatoes, peeled and chopped
250ml/9fl oz coconut milk
700g/11⁄2lb large raw prawns, peeled and deveined
squeeze of lemon juice
salt

Serve 3-4


  • Using a mortar and pestle, pound together the chillies, shallots, lemon grass, garlic, turmeric and coriander until the mixture forms a paste.
  • Heat a wok until hot, add the oil and swirl it around. Add the spice paste and stir-fry for 2 minutes. Pour in 250ml/9fl oz water and add the lime leaves, sugar and tomatoes. Simmer for 8–10 minutes until most of the liquid has evaporated.
  • Add the coconut milk and prawns, and cook gently, stirring, for 4 minutes until the prawns are pink. Season with lemon juice and salt to taste. Serve immediately.

Spicy Coconut Prawns

Grilled Stuffed Sole
Grilled Stuffed Sole

ingredients


  • 1 tablespoon olive oil
  • 25g/1oz butter
  • 1 small onion, finely chopped
  • 1 garlic clove, chopped
  • 3 sun-dried tomatoes, chopped
  • 2 tablespoons fresh lemon thyme leaves
  • 50g/2oz fresh breadcrumbs
  • 1 tablespoon freshly squeezed lemon juice
  • 4 small whole sole, gutted and cleaned
  • lemon wedges, to garnish
  • salt and freshly ground black pepper


Serve 4


  • Preheat the grill. Heat the oil and butter in a frying pan until it just begins to foam. Add the onion and garlic to the frying pan, and cook, stirring, for 5 minutes, or until just softened. 
  • To make the stuffing, mix together the tomatoes, thyme, breadcrumbs and lemon juice in a bowl, then season with salt and pepper.
  • Add the stuffing mixture to the pan, and stir to mix.
  • Using a sharp knife, pare the skin from the bone inside the gut hole of the fish to make a pocket. Spoon the stuffing into the pocket.
  • Cook the fish, under the grill, for 6 minutes on either side, or until golden brown. Transfer to serving plates, garnish with lemon wedges and serve immediately.

Grilled Stuffed Sole

Fish stock
Fish stock


ingredients


  1. 2.3kg/5lb fish trimming
  2. 5 onions, quartered
  3. 5 celery sticks, including leaves, chopped
  4. 5 sprigs of fresh flat-leaf parsley
  5. 5 bay leaves
  6. 1 teaspoon dried thyme
  7. 750ml/11/4pt dry white wine
  8. salt and freshly ground black pepper

makes 1.8 litres/3pt


  • Put all the ingredients in a large stockpot or heavy saucepan, and add 3 litres/5pt water. Set over a high heat, bring to the boil, then skim off any scum from the surface.
  • Reduce the heat and simmer, uncovered, for about 40 minutes, continuing to skim off scum from the surface as it rises. Carefully strain the liquor through a fine-mesh sieve, and discard the seasonings.
  • Allow to cool, then refrigerate until needed. Use on the same day the stock is made, or divide into portions and freeze until needed.

Fish stock

Curried prawns in coconut milk
Curried prawns in coconut milk


ingredients


  1. 600ml/1pt coconut milk
  2. 2 tablespoons Thai curry paste
  3. 1 tablespoon Thai fish sauce
  4. 1⁄2 teaspoon salt
  5. 1 teaspoon granulated sugar
  6. 450g/1lb king prawns, peeled and deveined, but with tails left intact
  7. 225g/8oz cherry tomatoes
  8. 1 fresh red chilli, seeded
  9. and chopped
  10. juice of 1⁄2 lime

serves 4


  • Pour half of the coconut milk into a pan or wok, and bring to the boil. Add the curry paste, stir until it disperses, then simmer for about 10 minutes.
  • Add the fish sauce, salt, sugar and remaining coconut milk. Simmer for another 5 minutes.
  • Add the prawns, cherry tomatoes and chilli. Simmer gently for about 5 minutes until the prawns are pink and tender. Serve immediately, sprinkled with the lime juice.

Curried prawns in coconut milk

Prawn gumbo
Prawn gumbo


ingredients


  1. 50ml/2fl oz vegetable oil, plus
  2. 2 tablespoons extra
  3. 6 rashers bacon, finely chopped
  4. 21⁄2 tablespoons plain flour
  5. 2 onions, finely chopped
  6. 1⁄2 teaspoon cayenne pepper
  7. 1 red pepper, seeded and chopped
  8. 1 green pepper, seeded
  9. and chopped
  10. 16 okra, trimmed, halved lengthways
  11. 1 bay leaf
  12. 850g/13⁄4lb canned tomatoes
  13. 900g/2lb raw prawns, peeled and deveined, but with tails left intact
  14. 1 teaspoon Tabasco sauce
  15. salt and freshly ground black pepper

serves 4

  • Heat the 50ml/2fl oz oil in a large saucepan, add the bacon and cook over a medium heat for 5 minutes. Stir in the flour and cook, stirring, until the flour turns nutty brown. Remove from the pan. This mixture, known as a roux, will be used to thicken and flavour the gumbo.
  • Heat the extra 2 tablespoons oil in the saucepan, add the onion, cayenne and peppers, and cook, stirring, over a medium heat for 5 minutes or until the onion is golden brown.
  • Add the okra, bay leaf and tomatoes to the saucepan, and bring to the boil. Reduce the heat and simmer for 30 minutes. You may need to add water if the mixture is too thick.
  • Stir the prawns and the roux into the mixture, add the Tabasco and season with salt and pepper. Cook for 5 minutes or until the prawns are cooked. Serve hot.

Prawn gumbo

Fish loaf
Fish loaf


ingredients


  1. 50g/2oz butter, melted, plus extra for greasing
  2. 900g/2lb cod fillets, minced
  3. 1 small onion, chopped
  4. 2 tablespoons fresh white
  5. breadcrumbs
  6. 1 teaspoon salt
  7. 2 eggs
  8. 2 tablespoons sour cream For the sauce
  9. 1 small onion, finely chopped
  10. 25g/1oz butter
  11. 1 tablespoon flour
  12. 300ml/10fl oz milk
  13. 1 teaspoon lemon juice
  14. 225g/8oz mushrooms, thinly sliced
  15. 1 tablespoon sour cream
  16. salt and freshly ground
  17. black pepper

serves 4

  • Preheat the oven to 180°C/350°F/Gas mark 4. Grease a 1.2 litre/2pt loaf tin with butter.
  • Mix the cod, onion, breadcrumbs, salt, eggs, sour cream and melted butter together in a large bowl. Scrape into the prepared loaf tin, and press down firmly. Bake in the oven for 45 minutes.
  • To make the sauce, sweat the onion in the butter until transparent. Add the flour and cook for 1 minute. Add the milk, lemon juice and  mushrooms. Season with salt and pepper. Cook until the sauce thickens.
  • Add the sour cream to the sauce just before serving. Serve the fish loaf hot with the  ccompanying sauce.

Fish loaf

Spicy coconut prawns
Spicy coconut prawns


ingredients


  1. 3 fresh red chillies, seeded and chopped
  2. 2 shallots, chopped
  3. 1 lemon grass stalk, chopped
  4. 3 garlic cloves, chopped
  5. 1 teaspoon ground turmeric
  6. 1 teaspoon ground coriander
  7. 1 tablespoon groundnut oil
  8. 2 kaffir lime leaves
  9. 1 teaspoon soft brown sugar
  10. 2 tomatoes, peeled and chopped
  11. 250ml/9fl oz coconut milk
  12. 700g/11⁄2lb large raw prawns,
  13. peeled and deveined
  14. squeeze of lemon juice
  15. salt

serves 3–4


  • Using a mortar and pestle, pound together the chillies, shallots, lemon grass, garlic, turmeric and coriander until the mixture forms a paste.
  • Heat a wok until hot, add the oil and swirl it around. Add the spice paste and stir-fry for 2 minutes. Pour in 250ml/9fl oz water and add the lime leaves, sugar and tomatoes. Simmer for 8–10 minutes until most of the liquid has evaporated.
  • Add the coconut milk and prawns, and cook gently, stirring, for 4 minutes until the prawns are pink. Season with lemon juice and salt to taste. Serve immediately.

Spicy coconut prawns

Seafood lasagne
Seafood lasagne


ingredients


  1. 50g/2oz butter
  2. 50g/2oz plain flour
  3. 1 teaspoon mustard powder
  4. 600ml/1pt milk
  5. 2 tablespoons olive oil, plus extra
  6. for oiling
  7. 1 onion, chopped
  8. 2 garlic cloves, finely chopped
  9. 1 tablespoon fresh thyme leaves
  10. 450g/1lb mixed mushrooms, sliced
  11. 150ml/5fl oz white wine
  12. 400g/14oz canned chopped
  13. plum tomatoes
  14. 450g/1lb mixed skinless white fish
  15. fillets, cubed
  16. 225g/8oz scallops, trimmed
  17. 4–6 sheets fresh lasagne
  18. 225g/8oz mozzarella cheese,
  19. chopped
  20. salt and freshly ground
  21. black pepper

serves 4


  • Preheat the oven to 200°C/400°F/Gas mark 6.
  • Melt the butter in a saucepan over a low heat. Add the flour and mustard powder, and stir until smooth. Cook gently for 2 minutes without colouring.
  • Gradually add the milk, whisking until smooth. Bring to the boil and simmer for 2 minutes. Remove from the heat and reserve. Cover the surface of the sauce with cling film to prevent a skin forming.
  • Heat the oil in a large frying pan over a low heat. Add the onion, garlic and thyme, and sweat for 5 minutes until softened. Add the mushrooms and cook for a further 5 minutes until softened. Stir in the wine, and boil rapidly until nearly evaporated. Stir in the tomatoes. Bring to the boil, reduce the heat slightly and simmer, covered, for 15 minutes. Season with salt and pepper.
  • Lightly oil a lasagne dish. Spoon half of the tomato sauce over the bottom of the dish, and top with half of the fish and scallops. Layer half of the lasagne over this, and cover with half of the white sauce. Dot with half of the mozzarella. Repeat the layers, finishing with the mozzarella.
  • Bake in the oven for 30–40 minutes until bubbling, golden and cooked through. Remove from the oven and leave to stand for 10 minutes before serving hot.

Seafood lasagne

Salmon burgers
Salmon burgers


ingredients


  1. 350g/12oz canned boneless,skinless pink salmon
  2. 1 egg white, beaten
  3. 100g/4oz seasoned
  4. fresh breadcrumbs
  5. 100g/4oz onions, chopped
  6. 1⁄2 teaspoon dried thyme
  7. 1⁄2 teaspoon cracked black pepper
  8. 1 teaspoon salt
  9. 1 tablespoon corn oil
  10. 4 iceberg lettuce leaves
  11. 1 tomato, sliced
  12. 2 small pitta breads, halved
  13. crossways

serves 4


  • Drain the canned salmon, reserving 2 tablespoons of the liquid.
  • In a mixing bowl, combine the reserved liquid, egg white, breadcrumbs, onion, thyme, pepper and salt. Add the drained salmon and mix well. Shape the mixture into 4 patties about 1cm/1⁄2in thick.
  • In a frying pan, cook the patties in the oil over a medium heat for 2–3 minutes until brown on the underside. Turn and cook for a further 2 minutes.
  • Serve each patty warm, with lettuce and tomato, in half a pitta bread.

Salmon burgers