Fish feast
It’s fast to prepare and fantastically healthy and tasty to eat! Try Annabel Karmel’s quick fish recipes for kids
Goujons of fish Makes 8 portions
73g fresh brown breadcrumbs (made from 3 slices wholemeal bread, crusts removed)
45g Parmesan cheese, grated
1tbsp chopped chives
50g plain flour for dusting
1 egg
1 tbsp cold water
pinch salt
2 large lemon soles or plaice, skinned and filleted to make 8 small fillets
2 tbsp sunflower oil for frying
1) Put the breadcrumbs, cheese and chives in a food processor and whiz to combine. Spread on a plate and spread the flour on a second plate. Beat the eggs with the water and salt in a shallow dish.
2) Cut the fish fillets into strips. Dust the fish fillets with the fl our, then dip in egg and coat in breadcrumbs. Lay the coated fillets on a chopping board or baking sheet.
3) Heat the oil in a large frying pan. Fry the fillets for 2 minutes each side, until
golden. You will probably need to do this in 2-
Suitable for freezing, uncooked but coated.
Salmon smash Makes 3 portions
200g potatoes, peeled and chopped
1 small carrot, peeled and chopped
60g broccoli cut into florets
85g fillet of salmon
15g butter
4tbsp milk
40g Cheddar cheese, grated
1) Put the chopped potato and carrot into a saucepan. Cover with boiling water and cook for 15 minutes or until the carrots are tender.
2) Meanwhile, steam the broccoli for about 6 minutes. Cook the salmon either by poaching it in milk or stock until it flakes easily with a fork, or put it into a microwave dish, dot with a knob of
butter (take about 5g from the 15g butter in the ingredients). Cover, leaving an air vent and cook for about 1 ½ minutes.
3) Mash the cooked potato, carrot and broccoli with remaining
butter, milk and grated cheese. Flake the salmon and stir into the mash.
Suitable for babies from 7 months, suitable for freezing.
Mild korma curry with prawns
Makes 3 portions
2tbsp olive oil
1 small onion, finely chopped
1tsp ginger, grated
1 tbsp korma curry paste
1tsp garam masala
225g tin chopped tomatoes
250ml coconut milk
½ tsp lemon juice
½-
200g raw king prawns, peeled
salt and pepper
1) Heat the oil in a saucepan, add the onion and sauté for 3 minutes. Add the ginger, curry paste and garam masala and fry for 2 minutes.
2) Add the tomatoes, coconut milk, lemon juice and mango chutney. Bring to the boil,
then simmer uncovered for about 8-
minutes, stirring until it has reduced and is an orange-
3) Season and add the prawns and continue to cook for another
5 minutes, until they have turned pink and they are fully cooked through.
Suitable for freezing.
Bag baked trout with ginger soy
Makes 2 portions
Sunflower oil for greasing
1 small rainbow trout, filleted and pin bones removed
6 thin slices fresh ginger
1 tsp soy sauce
1 tsp rice wine vinegar
1 tbsp water
For the dressing
1 tbsp sunflower oil
2 spring onions, finely chopped
½ tsp grated fresh ginger
1 tsp soy sauce
1 tsp rice wine vinegar
½ tsp sesame oil
½ tsp clear honey
1) Preheat the oven to 200°C/400°F/Gas 6 with a baking sheet in the oven
2) Cut 2 large pieces of foil or baking parchment and grease with sunflower oil. Lay the fish fillets on the foil/parchment and place 3 slices of ginger on each one.
3) Mix the soy sauce, water and vinegar together and spoon over the fish. Wrap the foil/parchment to form a parcel, scrunching the foil or using metal paper clips to help secure the parchment. Put on the baking sheet and bake for 10 minutes.
4) Meanwhile, heat the sunflower oil in a small frying pan. Add the onions and ginger and when they start to sizzle, take the frying pan off the heat and set aside.
5) Unwrap the fish parcels and remove the ginger. Transfer the
fish to plates, using a fish slice or palette knife and sliding it between the fish and the skin to remove the skin from the cooked fish.
6) Pour any juice left in the foil/parchment into the frying pan, then add the soy sauce, vinegar, sesame oil and honey. Stir together, then spoon over the fish and serve immediately.
Not suitable for freezing.
Little fish pies with peas Makes 4 portions
400g white potatoes, peeled and cubed
30g butter
2 shallots, finely diced
30g plain fl our
300ml milk
45g Parmesan cheese
½ tsp lemon juice
1 ½ tsp rice wine vinegar
100g salmon fillet, skinned and cubed
100g cod fillet, skinned and cubed
40g peas, cooked
4 tbsp milk
Paprika
1) Preheat the oven to 180°C/ 350°F/ Gas 4
2) First make the mashed potato. Put the cubed potato into cold water. Bring to the
boil and simmer for 10-
3) Melt the butter in a saucepan. Add the shallots and sauté for 5-
4) Remove from the heat and stir in the Parmesan cheese, lemon juice and vinegar. Season and add the cubed fish. Stir in the cooked peas, then spoon into the bases of four 10cm diameter ramekins.
5) Put the pan of mashed potato back on to the heat. Add the 4tbsp of milk and seasoning. Stir until hot, then spoon on top of the fish mixture and fork the top.
6) Sprinkle with the remaining Parmesan and a little paprika. Place on a baking sheet.
7) Bake for 15 to 20 minutes until lightly tinged on top and bubbling at the edges.
Suitable for freezing.
PIN BONES
Filleted trout will often have pin bones and these must be removed for children. This is very easy to do. Run your finger down the flesh side of the fillet and you will feel the pin bones. You can easily pluck them out using tweezers.
These recipes were taken from
Annabel Karmel’s Top 100 Meals in Minutes,
published in hardback by Ebury Press, £9.99.
January/February 2012
All information is correct at time of publishing
Healthy eating