3 Quick & Easy Fish Recipes

SuperValu is on a mission to demystify the nations ‘fish fear’, encouraging people to make fish part of their home-cooked repertoire at least twice a week. With expert in-store fishmongers, a mouth-watering range of the freshest fish and inspiring, easy to follow fish recipes, SuperValu is the go-to supermarket for all things fishy with the biggest fish counter in the country!

We’re an island nation surrounded by tonnes of the freshest, most delicious fish available, and yet, we don’t consume nearly as much fish as we should for health and dietary benefits. Ireland has a reputation for having some of the best fish in the world, but cooking fish at home is limited to the types of fish we know and are comfortable with preparing. 

Chilli Prawns With Quinoa & Basil Pesto

Serves 4

Ingredients:

• 20 raw king prawns
• 2 garlic cloves, chopped
• 1 shallot, chopped
• 1 red chilli, chopped
• 2 tablespoons olive oil
• 300g quinoa, rinsed
• 100g basil pesto
• salt and pepper
• squeeze of lemon juice
• a few fresh basil leaves
• 12 Piccolo cherry tomatoes

Method:

1. Place the prawns in a bowl with the garlic, shallot, red chilli and olive oil. Stir well, cover with cling film and marinate for 10 minutes.

2. Meanwhile, bring a large pan of salted water to the boil. Pour the quinoa into the pan and cook for 10 to 12 minutes or as per the packet instructions. Drain the quinoa well and place it in a bowl. Pour in the pesto, then mix well with a fork and set aside.

3. Heat a large sauté pan over a high heat and add the marinated prawns. Sauté for 3 minutes, stirring regularly. Season with salt and pepper and a squeeze of lemon juice.

4. Divide the quinoa between four dishes and top with the warm prawns, a few fresh basil leaves and the cherry tomatoes.

Crispy Cod, Courgette, Red Onion & Chorizo

Serves 4

Ingredients:

• 4 tablespoons of olive oil.
• 4 X 175g Cod fillets, skin on and boned.
• 25g butter
• 100g raw chorizo, skinned and cubed
• 1 red onion peeled and sliced
• 1 medium courgette sliced
• 1 Lemon
• Salt and freshly ground black pepper

 

Method:

1. Heat half the olive oil in a large heavy based frying pan. Add the cod skin side down.
2. Cook for 2-3 mins until the skin is beginning to crisp.
3. Add the butter to the pan and cook for another 2 mins until the skin is nice and crisp.
4. Turn the cod over and cook for a further 3-4 mins. Transfer the cod to a warm plate and keep warm.
5. Add the remaining olive oil to the frying pan.
6. Then pop in the cubed chorizo, courgette and red onion. Cook for 3-4 mins until the chorizo starts to crisp.
7. Finish with the juice of half a lemon.
8. Place the chorizo, courgette and red onion on a plate.
9. Top with the warm crisp cod and serve with boiled new potatoes.

Sunshine Hake

Serves 2

 

Ingredients:

• 6 green beans
• 2 medium potatoes, peeled and diced
• 2 x 150g hake fillets, skinned and boned
• salt and pepper
• 60ml olive oil
• 12 pitted black olives
• 8 sun-dried cherry tomatoes preserved in oil
• 1 garlic clove
• sprig of fresh thyme
• squeeze of lemon

Method:

1. First cook the green beans and potatoes. Bring two separate pots of water to the boil. Add the green beans to one and the potatoes to the other. Cook the green beans for about 5 minutes, then drain and refresh under cold running water. Cook the potatoes for about 10 minutes, until just tender and cooked through. Drain and set aside.
2. Season the hake with a pinch of salt. Heat the olive oil in a large frying pan set over a high heat. Place the hake in the pan, reduce the heat to medium and cook for 4 minutes on each side. Remove and keep warm.
3. In the same pan, fry the potatoes for 3 to 4 minutes. Add the cooked green beans along with the olives, tomatoes, garlic and thyme. Cook for 1 minute, until the garlic is fragrant and the vegetables are warmed through. Season with salt and pepper and a squeeze of lemon juice. Serve with the hake.

BBQ TIP

If you want to cook the hake on the barbecue, make sure the barbecue grill itself is good and hot so the fish seals and doesn’t stick to it. Season the hake well and rub both sides with olive oil. Place on the hot barbecue and cook for 3 to 4 minutes on each side. Alternatively, you could wrap the fillets in a tin foil parcel with a little butter, seasoning and some fresh herbs, then pop it on the BBQ for 6 to 8 minutes.

For inspirational and delicious fish recipes, simple preparation and cookery tips from the SuperValu experts go to www.supervalu.ie or #GetCooking