Something Fishy

One Pot Main Courses

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A small fish fillet makes an ideal meal for people with limited stomach capacity. It is light, easily digested and cooks quickly. You can, of course, buy fish fillets from your local fish shop, which, if they are too big, you can easily cut in two. However, I’ve found that it’s much more convenient to buy frozen uncooked fish fillets from the supermarket.

Several varieties of fried-fish-with-butter-saucefish are available – both farmed and wild-caught – which are usually cheaper than fresh fish, are often individually wrapped in small portions and, being frozen, can always be on hand in the freezer for when we feel like fish for dinner.  There are also several varieties of oven-ready fish available which, being a bit lazy myself, I also always have on hand in the freezer for a fuss free meal.

Fish has many health benefits which are particularly useful after stomach surgery. It is an excellent source of high-quality protein, which is essential for muscle repair and growth, as well as for maintaining your metabolic rate. Fish is also rich in omega-3 fatty acids, which can help reduce inflammation that can interfere with the healing process and may contribute to other health problems. Omega-3s can also help reduce the risk of heart disease and stroke.

Fish is a low-fat protein source, which helps us get the necessary nutrients to support our recovery without consuming excess calories, which is especially helpful for those of us trying to control our weight.

The lightest, simplest and quickest way to cook fish is to bake it in the microwave, see Five Minute Fish.

Some of the following recipes are for fish fillets alone, so you might also want to accompany them with a side dish. The easiest side dishes for fish are, of course, a handful of frozen chips, a potato gratin or a serve of instant mashed potatoes. You can find a wider selection in the entry Quick Vegetable Side Dishes from the Pantry.

You might also want to accompany baked or poached fish with a sauce. You can find a selection of sauces suitable for fish in the entry Quick and Easy Sauces from the Pantry.

As well as fish fillets, you can find recipes on this website for marinara mix (see One Pot Main Courses: Marinara Mix) as well as for canned tuna. (See Things to do with Canned Tuna )

 

Recipes:

Microwave Baked Fish with Peas and Lettuce

Poached Fish with New Potatoes

Fried Fish with Lemon Butter Sauce

Oven Steamed Fish with Ginger

Baked Fish with Lemon and Garlic Sauce

Spicy Baked Fish

Parmesan Crusted Baked Fish

Baked Fish with Tomatoes and Potatoes

Baked Fish with Pesto and Tomatoes

Fish in Tomato Sauce

Sweet and Sour Stir-Fried Fish

Fish Curry

Fish Chowder

 

Microwave Baked Fish with Peas and Lettuce

  • 1 small (frozen) fish fillet
  • ¾ cup iceberg or cos lettuce, shredded
  • ¼ cup frozen peas
  • Pepper, parsley, garlic granules and dried onion
  • Olive oil
  • 2 tbsp. instant couscous
  • ½ tsp. chicken stock powder
  • Lemon juice (optional)

 

  1. Place lettuce and peas in a microwave-proof dish
  2. Sprinkle with pepper, garlic and dried onion, toss in a little olive oil and add 2 tbsp. water
  3. Place fish fillet on vegetables and sprinkle with parsley
  4. Cover tightly but with some venting, and microwave on high for 3–4 minutes (for frozen fish, add 2 minutes to cooking time)
  5. Let stand for 1–2 minutes
  6. Meanwhile place couscous in a wide bowl, sprinkle with stock powder, pour on 2 tbsp. boiling water and let stand until water is absorbed
  7. Push couscous to one side, remove fish from dish, place beside couscous, and sprinkle with a little lemon juice (optional)
  8. Stir vegetables and place over couscous

Variations:

  • substitute spinach leaves for shredded lettuce
  • substitute finely sliced celery for some of the lettuce or peas

 

Poached Fish with New Potatoes

  • 1 small fish fillet, fully thawed
  • 1 tbsp. lemon juice
  • 1 tsp. chicken stock powder
  • Dried onion
  • Parsley and pepper
  • ½ cup canned potatoes

For optional sauce:

  • 1 tbsp. lemon juice
  • 2 tsp. cornflour
  • 2 tsp. butter or margarine

 

  1. Fill a small saucepan with 3cm water
  2. Add dried onion, lemon juice, stock powder, parsley and pepper
  3. Bring to the boil and simmer for 5 minutes
  4. Reduce heat until water is just simmering and add potatoes
  5. Lower in fish fillet and simmer gently until the fish is cooked, approx. 5 minutes
  6. Remove fish and potatoes with a slotted spoon or spatula

Optional Sauce:

  1. Place butter and cornflour in a cup and microwave on high for approx. 30 seconds until the butter is melted
  2. Thoroughly mix butter and cornflour
  3. Strain ¼ cup poaching broth into cup
  4. Stir in lemon juice
  5. Microwave on high for 30 seconds and stir thoroughly
  6. Repeat until thickened

Alternative serving suggestion: serve with a Quick and Easy Sauce from the Pantry

Tip: retain the poaching broth to use as stock for a soup or as broth for instant noodles

 

Fried Fish with Lemon Butter Sauce

  • 1 small fish fillet, fully thawed
  • 1 tbsp. corn or plain white flour
  • 1 tbsp. lemon juice
  • 1 tbsp. butter or margarine
  • Dried onion, garlic granules, parsley and oregano
  • Olive or canola oil

 

  1. Pat fish fillet dry with paper towels
  2. Sprinkle with flour to lightly coat both sides
  3. Heat frying pan with a thin layer of oil
  4. Fry fish for 2 minutes on each size, shaking pan occasionally to prevent sticking
  5. Remove fish from pan and keep warm
  6. Remove pan from heat
  7. Melt butter in pan and stir in lemon juice with dried onion, garlic granules, parsley and oregano
  8. Pour over fish

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Oven Steamed Fish with Ginger

  • 1 small fish fillet, fully thawed
  • 2 tbsp. lemon juice
  • 2 tsp. lime juice
  • 1 tsp. soy sauce
  • Ginger, dried onion and garlic granules
  • Chives
  • Oil spray

 

  1. Whisk together lemon and lime juice, soy sauce with ginger, onion and garlic granules
  2. Spray a small pie dish with oil
  3. Place fish in pie dish, pour sauce over fish and sprinkle with chives
  4. Cover pie dish tightly with aluminium foil
  5. Place in a pre-heated hot (200°C) toaster oven for 20 minutes

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Baked Fish with Lemon and Garlic Sauce

  • 1 small thick fish fillet, fully thawed
  • 2 tbsp. lemon juice
  • 1 tbsp. butter
  • ½–1 tsp. crushed garlic
  • Pepper and parsley

 

  1. Pat fish fillet dry with paper towels
  2. Place butter in a cup and microwave on high for 30 seconds to melt
  3. Stir in garlic and pepper and microwave on high for a further 30 seconds
  4. Whisk in lemon juice
  5. Line a small oven tray or pie dish with baking paper
  6. Spread a little of the lemon mixture on the baking paper
  7. Place fish on the baking paper
  8. Pour lemon mixture over fish and sprinkle with parsley
  9. Bake in a pre-heated hot (200°C) oven for 15–20 minutes

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Spicy Baked Fish

  • 1 small thick fish fillet, fully thawed
  • 1 tbsp. olive oil
  • Paprika (or chilli), pepper, ginger, garlic granules and dried onion
  • 1 tbsp. lime (or lemon) juice

 

  1. Pat fish fillet dry with paper towels
  2. Stir spices into olive oil
  3. Brush a small oven tray or pie dish with some of the oil mixture
  4. Brush fish all over with oil mixture
  5. Place fish in pie dish and add juice to the dish
  6. Bake in a pre-heated hot (200°C) oven for 15–20 minutes

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Parmesan Crusted Baked Fish

  • 1 small thick fish fillet, fully thawed
  • Garlic granules, pepper and parsley
  • 2 tbsp. breadcrumbs
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. lemon juice
  • Olive oil
  • Oil spray (optional)

 

  1. Mix breadcrumbs with parsley, garlic, pepper and Parmesan cheese and dampen with a little oil
  2. Pour a thin layer of olive oil into a small oven tray or pie dish or line with baking paper and spray or brush with oil
  3. Pat fish fillet dry with paper towels
  4. Place fillet in pie dish, flesh side up
  5. Press breadcrumb mixture onto fillet to form an even topping.
  6. Add lemon juice to pie dish
  7. Bake in a pre-heated hot (200°C) oven for 20 minutes

Tip: to make breadcrumbs, break a toasted slice of wholemeal bread into small pieces, then process in a bullet blender to break the pieces down into crumbs.

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Baked Fish with Tomatoes and Potatoes

  • 1 small thick fish fillet, fully thawed
  • 4–6 cherry tomatoes
  • 1/3 cup canned potatoes
  • Dried onion and garlic granules
  • Basil, oregano and pepper
  • Olive oil

 

  1. Line an oven tray with baking paper or brush with olive oil
  2. Pierce the cherry tomatoes and place in a bowl with potatoes
  3. Sprinkle with herbs and spices and toss in some olive oil
  4. Spread vegetables around oven tray
  5. Bake in a pre-heated hot (200°C) oven for 15–20 minutes
  6. Meanwhile, pat fish fillet dry with paper towels
  7. Remove oven tray from oven and push vegetables aside to make room for the fish
  8. Brush fillet with oil, place on oven tray flesh side up, and sprinkle with oregano and pepper
  9. Return oven tray to oven and bake for a further 15–20 minutes

Variation: add ¼ cup chopped red capsicum (or red onion) and/or sliced celery to the vegetables at Step 2

 

Baked Fish with Pesto and Tomatoes

  • 1 small thick fish fillet, fully thawed
  • 1 tbsp. lemon juice
  • 2 tsp. basil pesto
  • 3–4 cherry tomatoes, halved
  • Pepper, dried onion and garlic granules
  • Shredded Parmesan cheese
  • Olive oil

 

  1. Pat fish dry with paper towels
  2. Brush a small oven tray or pie dish with olive oil
  3. Brush fish fillet with olive oil and place in dish
  4. Add lemon juice to dish
  5. Spread pesto over fillet
  6. Place halved tomatoes around fish and sprinkle with spices
  7. Sprinkle Parmesan cheese over fish and tomatoes
  8. Cover dish with aluminium foil
  9. Bake in a pre-heated moderate (175°C) oven for 10 minutes
  10. Uncover and bake for a further 10–15 minutes

Variation: substitute a thawed portion of frozen spinach for the pesto

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Fish in Tomato Sauce

  • 1 small fish fillet
  • ½ cup diced tomatoes
  • 2 tbsp. chopped onion
  • 2 tsp. lemon juice
  • Garlic and chilli or paprika
  • Basil, oregano and pepper
  • Olive oil

 

Stovetop Method

  1. Ensure fish fillet is fully thawed
  2. In a small saucepan sauté onion with spices
  3. Add tomatoes, lemon juice and herbs and simmer for 3–5 minutes
  4. Lay the fish fillet over the sauce
  5. Cover and simmer for approx. 5 minutes until cooked

Microwave Method

  1. Place a little olive oil, chopped onions, garlic and chilli in a microwave-proof dish, microwave on high for 30 seconds and stir
  2. Add diced tomatoes, lemon juice and herbs, cover tightly, microwave for 2 minutes and stir
  3. Lay fish over sauce and cover tightly but with some venting
  4. Microwave on high for 2–3 minutes (for frozen fish, add 2 minutes to cooking time)
  5. Let stand for 1–2 minutes

Serving suggestions: serve with 2 tbsp. instant mashed potatoes, reconstituted or ½ cup canned potatoes, steamed (NB: do NOT microwave canned potatoes)

 

Sweet and Sour Stir-Fried Fish

  • 1 small fish fillet, cubed
  • 1 tbsp. cornflour
  • 1 tbsp. chopped onion
  • ¾ cup carrot and red capsicum, chopped
  • 4–5 cherry tomatoes, halved
  • ¼ cup fruit juice
  • ½ tsp. chicken stock powder
  • 2 tsp. lemon juice
  • 1 tsp. tomato paste
  • 1 tsp. soy sauce
  • 1 tsp. sweet chilli sauce or a little chilli (optional)
  • Canola oil

 

  1. Pat fish cubes dry with paper towels
  2. Place fish cubes in a bowl and toss in cornflour until well coated
  3. In a cup, whisk together fruit juice, stock powder, lemon juice, tomato paste, soy sauce and sweet chilli sauce or chilli (optional)
  4. Heat canola oil in a wok and stir fry onion, carrot and capsicum until wilted
  5. Add sauce and bring to the boil
  6. Add fish and stir fry until cooked through (approx. 3-5 minutes) adding a little water if required
  7. Add halved tomatoes and stir fry until heated through

Tip: cut fish fillet into cubes semi-frozen

 

Fish Curry

  • 1 small fish fillet, fully thawed
  • 1 x 165ml can light coconut milk
  • 1 single-serve microwave rice
  • 2 tbsp. chopped onion
  • Garlic and chilli (optional)
  • Mild curry powder and ginger
  • 2 tsp. tomato paste
  • 2 tsp. lemon juice
  • Canola oil

 

  1. Place onion with garlic, chilli (optional), spices, tomato paste and 1 tbsp. canola oil in the small cup of a bullet blender and process to form a paste
  2. In a small saucepan sauté paste using a little extra canola oil if required
  3. Add coconut milk, gently bring to the boil and add lemon juice
  4. Simmer gently for 10 minutes adding a little water if required
  5. Lower in fish fillet and simmer until fish is cooked through, approx. 5 minutes
  6. Serve on rice microwaved as per instructions

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

 

Fish Chowder

  • 1 small fish fillet, cubed
  • 1 tbsp. chopped onion
  • ½ cup frozen mixed vegetables (preferable peas, corn and carrot)
  • ½ cup low-fat milk
  • 2 tbsp. instant mashed potatoes
  • 1 tsp. chicken stock powder
  • Garlic, pepper and parsley
  • Butter or margarine

 

  1. In a small saucepan sauté onion and garlic in melted butter
  2. Add vegetables and sauté until heated through
  3. Add ¾ cup boiling water with stock powder, pepper and parsley
  4. Simmer for 10 minutes
  5. Add milk and bring to the boil
  6. Add instant mashed potatoes and stir until thickened
  7. Add fish and simmer for 3–5 minutes until cooked through

Tip: cut fish fillet into cubes semi-frozen

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