Kick start your healthy diet with these savoury, tasty recipes from Mrs Crunch

A HEALTHY diet should include at least two portions of fish a week, with one being an oily type such as salmon or sardines.

But one in five adults is so put off by fish, they will only eat them if they are coated in breadcrumbs and shaped into fingers.

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Fish doesn’t need to be terrifying and can be really easy to cook.

Plus you can do so much with a fillet. It can taste great as both a dinner party dish and an easy midweek meal.

Here are three tasty fish recipes you can try at home.

Roast Sea Bass with salsa verde - £3.68 per serving

serves 2

5

Preparation time: 15 mins

Cooking time: 18 mins

One serving contains 475 calories (24% of recommended adult daily intake), 36g fat (51%), 9g sat fat (32%), 0g sugar (0%), 0.32g salt (5%).
YOU NEED:

• 2 x Morrisons whole sea bass, gutted – 240g each
• 2 lemons, sliced
• 1 garlic clove, sliced

For the salsa verde:

• 1 tsp chopped fresh tarrago
• 1 tsp chopped fresh chervil
• 1 tsp chopped fresh chives
• ½ garlic clove, chopped
• Grated zest and juice of ½ lemon, plus grated zest to serve
• 15g capers, roughly chopped
• 50ml olive oil
• Salt and pepper

METHOD: Put the lemon slices, garlic slices and a sprinkling of each herb inside the fish.

To make the salsa verde, mix the herbs, chopped garlic, lemon zest and juice, capers, olive oil, salt and pepper.

Score slashes into the skin and flesh of both sides of the fish.

Rub with a little olive oil, then rub all over with the salsa verde, getting as much into the slashes as possible.

Preheat a medium grill (or barbecue) and cook for about nine minutes on each side.

Or preheat the oven to 180C (fan 160C), place fish on a baking tray and cook for about 12 minutes.

TIP: Serve with buttered new potatoes and green beans or on top of a fresh Greek salad.

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Cod with chorizo - £3.98 per serving

serves 4

5

Preparation time: 10 mins

Cooking time: 20 mins

One serving contains 335 calories (17% of recommended adult daily intake), 18g fat (26%), 5g saturated fat (25%), 6g sugar (7%) 1.6g salt (27%).
YOU NEED:

• 2 tbsp vegetable oil
• 1 onion, finely diced
• 140g Morrisons Diced Spanish Chorizo
• 4 cod fillets, skinned
• 410g can cannellini beans (you can use whatever beans you like – kidney, chickpeas etc)
• 410g can chopped tomatoes
• Pinch sugar
• 1 sprig rosemary – leaves removed and finely chopped
• 1 handful basil for decoration

METHOD: Heat the oven to 200C, fan 180C. Heat a large frying pan over a medium-high heat.

Add the chorizo and onion and cook for two minutes, stirring, until golden and the oil has released from the chorizo.

Remove and set aside.
Add the cod to the chorizo oil in the pan and cook for one minute each side, until golden.

Transfer to a small roasting tin and roast for ten minutes, until cooked through.

Set aside.
Meanwhile, add the vegetable oil to the frying pan.

Add the beans, tomatoes, sugar and rosemary.
Cook through and simmer for a couple of minutes before stirring in the chorizo.

Serve with the cod.

Top with sprinkled basil.

TIP: Add chopped fresh chilli to the tomato sauce. If you have rosemary left over, chop and freeze.

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Salmon foil packets - £2.86 per serving

serves 4

5

Preparation time: 20 mins

Cooking time: 20 mins

One serving contains 440 calories (22% of recommended adult daily intake), 27g fat (39%), 9.5g sat fat (48%), 11g sugar (12%), 0.1g salt (17%).
YOU NEED:

• 4 x 110g salmon fillets
• 1 bunch asparagus, chopped into thirds
• 1 red pepper, sliced
• 1 courgette, sliced
• 1 butternut squash, sliced
• salt and pepper

Garlic herb butter:

• 50g butter, room temperature
• 1 tbsp freshly chopped parsley
• 4 garlic cloves, minced
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh thyme, chopped
• ½ teaspoon salt
• ¼ teaspoon pepper

METHOD: Preheat oven to 180C, fan 160C.

Cut four large pieces of tin foil that will easily cover the salmon and veg.

Place the salmon fillets in the centre and evenly place a mixture of the vegetables on each piece of foil.

To make the garlic herb butter, in a small bowl add the butter, parsley, garlic, rosemary, thyme, salt and pepper.

Divide evenly and place on top of the salmon.

Double-fold the top and ends of foil, leaving space for steam to gather.

Place in the oven for 15-20 minutes or until the salmon is cooked through and veggies are tender.

Carefully open the packets and serve.

TIP: Top each packet with lemon slices.