Get a healthy helping of omega-3 with my no-fuss fish dishes

THIS week I am bringing you two tasty fish recipes, which are both packed full of goodness and healthy omega-3 oils. As the weather warms, it’s nice to enjoy lighter dishes outside in the sun with friends. I hope you love them as much as I do.  I love having “no-cook” recipes in the freezer, […]

THIS week I am bringing you two tasty fish recipes, which are both packed full of goodness and healthy omega-3 oils.

As the weather warms, it’s nice to enjoy lighter dishes outside in the sun with friends. I hope you love them as much as I do. 

Ryan Ball

I love having “no-cook” recipes in the freezer, such as the salmon and crayfish pasta bag, as they make life that little bit easier.

Being able to defrost and cook a meal without having to worry about heading to the shops to buy the bits and bobs you need means after a long day at work you can put your feet up rather than slaving over a hot stove.

You’ve earned it!

Fish chowder

(Serves 4)

Preparation time: 10 minutes

Cooking time: 20 minutes

You need:

• 1 tbsp oil
• 115g frozen diced onions 
• 1½ heaped tablespoons plain flour 
• 1 litre fish stock (use 2 stock cubes)
• 500g baby new potatoes
• 300ml milk 
• 120ml double cream 
• 600g fresh fish pie mix 
• Handful of fresh or dried dill (optional)

Method:

1. Add your oil to a pan and, once hot, add the onions to soften.
2. Next add the flour to help thicken the soup.
3. Then add your stock into the pan and keep the heat on high.
4. Add your chopped baby new potatoes to the stock and allow them to cook for 10-12 minutes or until the potatoes begin to soften.
5. Season with salt and pepper.
6. Once the potatoes are cooked, turn the heat down to a simmer and add the milk, cream, fish mix and dill, if using (fresh or dried both work).
7. Allow the chowder to cook for 5-6 minutes or until you feel the fish is cooked through.

Ready to freeze: Allow the chowder to cool and put it in a labelled, sealable freezer bag or soup bag, and add it to your freezer.

Ready to eat: Simply defrost the chowder in the fridge overnight, then heat in a pan over a medium heat until piping hot. This can also be heated in the microwave until piping hot. Serve with crusty bread or cheese scones.

Salmon and crayfish pasta bags

(Serves 4)

Preparation time: 5 ­minutes

Cooking time: 10 minutes

You need:

• 100g shredded smoked salmon 
• 100g crayfish (optional)
• 115g frozen diced onions 
• 115g frozen peas
• 300ml creme fraiche. 

Method:

1. Add the fish to a freezer bag.
2. To another freezer bag, add the onions and peas, label and seal the bag.

Ready to freeze: Place the freezer bags flat in the freezer.

Ready to cook: Defrost both of the freezer bags in the fridge overnight. Add the onions and peas to a saucepan to cook. Next, add the fish and stir. Finally, add the creme fraiche and stir.

Season well and cook for 2-3 minutes until everything is piping hot. Serve over pasta.

• The Batch Lady: Healthy Family Favourites (£20, HQ) is out now. Also see The Batch Lady Meal Planner (HQ, £9.99).