Switch the Fish
This season, Sainsbury's is inspiring Britain to enjoy wider varieties of fish this summer with the #SwitchtheFish scheme. They have joined with restaurunteur Mitch Tonks and he has provided one of his favourite fish recipes below.
Preparation time: 15 minutes
Cooking time: 35 minutes
Serves 1
Ingredients:
A few sprigs of by Sainsbury’s fresh packed rosemary
1x 200g hake fillet 1 small by Sainsbury’s birds eye chilli, chopped
2 whole cloves of by Sainsbury’s garlic, skin left on
Splash of Sainsbury’s House Dry White Wine
Olive oil
Sea salt
1 x by Sainsbury’s lemon, halved, juiced and zested
Spring onions
Tin foil and parchment paper
Method:
1) Place a piece of tin foil on to a work surface and cover with a layer of parchment paper. Fold over each edge so that the foil and parchment are secured together at the edges
2) Put a couple of sprigs of rosemary in the centre of the parchment. Lay the fillet on the sprigs of rosemary and sprinkle most of the chopped chilli (to taste) over the top
3) Lightly crush the garlic cloves by putting the flat side of a knife on top and giving it a thump with your hand, then put them on and around the fish. Sprinkle with sea salt
4) Lift up the edges of the foil to keep everything in and add the olive oil and wine. Now encase the fish in the foil – it should be in a loose bag but sealed tightly, enabling it to steam.
5) Place on a roasting tray and bake in a hot oven 220C for 10 minutes
6) Remove from the oven and carefully undo the bag, folding back the sides to make the fish easy to get at. Squeeze a little lemon over the top and garnish with sliced spring onions, the remaining sliced birds eye chilli and lemon zest
Serving suggestion: Serve with roasted vittoria tomatoes on the vine
Preparation time: 40 minutes
Cooking time: 35 minutes
Serves 2
Ingredients:
1 whole Sea Bass (appox. 450g scaled and gutted)
Sainsbury’s basics plain flour for dusting
75ml by Sainsbury’s olive oil
A thumb sized knob of Sainsbury’s ginger
3 cloves of by Sainsbury’s garlic
A small knob (less than the ginger) of shrimp paste
3 tablespoons of by Sainsbury’s tomato ketchup
3 tablespoons of by Sainsbury’s British white caster sugar
4 tablespoons by Sainsbury’s sweet chilli sauce 100ml of chicken stock (by Sainsbury’s fresh signature chicken stock or from a by Sainsbury’s stock cube)
1 tablespoon of by Sainsbury’s light soy sauce
by Sainsbury’s coriander and by Sainsbury’s spring onions, chopped for garnish 100g
by Sainsbury’s rice noodles Handful of by Sainsbury’s fresh mint
Handful of by Sainsbury’s fresh coriander
Juice of 2 Sainsbury’s limes
Pinch of by Sainsbury’s British white caster sugar
Dash of Thai fish sauce
100g by Sainsbury’s cucumber (shaved with a peeler)
50g by Sainsbury’s carrots, grated
Method:
1) Make 3-4 cuts in each side of the fish, dust with flour and fry gently either side until lightly crisped. • Blend the garlic, shrimp paste and ginger to make a smooth paste
2) Fry the paste until fragrant then add the sugar and ketchup and cook, stir together for a few more minutes then add the sweet chilli sauce and the chicken stock, simmer. Cook for 3-4 minutes more and taste - it should be sour, fiery hot and sweet. Season with soy and add more heat or sugar depending on your taste
3) Rub into the fish and then roast in a hot oven set to 220C for 15 minutes, sprinkle with coriander and spring onions and squeeze a little lime juice over
4) To make the salad, soak the noodles in hot water for 5 minutes then drain and refresh in cold water. Make the dressing by mixing the lime, sugar and fish sauce. Toss the noodles with the carrots, cucumber and herbs then add the dressing and toss together and serve with the roasted fish
Cooking time: 20 minutes Serves 2
Ingredients 2x 180g Sea Bass fillets
Sainsbury’s basics plain flour for dusting
75g / 3oz by Sainsbury’s salted butter
Splash of by Sainsbury’s olive oil 8
by Sainsbury’s sage leaves
1 tablespoon of by Sainsbury’s capucine capers
Juice of 2 Sainsbury’s limes
Handful of by Sainsbury’s flat leaf parsley,
finely chopped Salt and pepper
Method:
1) Season the fish with salt and pepper and lightly flour them
2) Melt 25g butter in a frying pan on a medium heat, and add just a splash of olive oil. When the pan is hot, add the fish skin side down and fry gently for 6-7 minutes until golden on the first side
3) Turn the fish, it should look lightly golden then add half the sage leaves and continue to cook for another 3-4 minutes
4) The fish should be cooked after this time, you can test it by just lifting the corner of one fillet to see the flakes easily break away
5) Place the fish on to serving plates, add the remaining butter to the pan. When it starts to foam add the remaining sage leaves and the capers, lime juice and the parsley and spoon liberally over the fish
Serving suggestion: Serve with a salad of rocket, avocado, tomberries & pine nuts
For more information on #SwitchtheFish or for more recipes please visit: www.homemadebyyou.co.uk and www.sainsburys.co.uk/switchthefish
Hake ‘al cartoccio’ (picture above)
Preparation time: 15 minutes
Cooking time: 35 minutes
Serves 1
Ingredients:
A few sprigs of by Sainsbury’s fresh packed rosemary
1x 200g hake fillet 1 small by Sainsbury’s birds eye chilli, chopped
2 whole cloves of by Sainsbury’s garlic, skin left on
Splash of Sainsbury’s House Dry White Wine
Olive oil
Sea salt
1 x by Sainsbury’s lemon, halved, juiced and zested
Spring onions
Tin foil and parchment paper
Method:
1) Place a piece of tin foil on to a work surface and cover with a layer of parchment paper. Fold over each edge so that the foil and parchment are secured together at the edges
2) Put a couple of sprigs of rosemary in the centre of the parchment. Lay the fillet on the sprigs of rosemary and sprinkle most of the chopped chilli (to taste) over the top
3) Lightly crush the garlic cloves by putting the flat side of a knife on top and giving it a thump with your hand, then put them on and around the fish. Sprinkle with sea salt
4) Lift up the edges of the foil to keep everything in and add the olive oil and wine. Now encase the fish in the foil – it should be in a loose bag but sealed tightly, enabling it to steam.
5) Place on a roasting tray and bake in a hot oven 220C for 10 minutes
6) Remove from the oven and carefully undo the bag, folding back the sides to make the fish easy to get at. Squeeze a little lemon over the top and garnish with sliced spring onions, the remaining sliced birds eye chilli and lemon zest
Serving suggestion: Serve with roasted vittoria tomatoes on the vine
Singapore Chilli Sea Bass with noodle salad
Preparation time: 40 minutes
Cooking time: 35 minutes
Serves 2
Ingredients:
1 whole Sea Bass (appox. 450g scaled and gutted)
Sainsbury’s basics plain flour for dusting
75ml by Sainsbury’s olive oil
A thumb sized knob of Sainsbury’s ginger
3 cloves of by Sainsbury’s garlic
A small knob (less than the ginger) of shrimp paste
3 tablespoons of by Sainsbury’s tomato ketchup
3 tablespoons of by Sainsbury’s British white caster sugar
4 tablespoons by Sainsbury’s sweet chilli sauce 100ml of chicken stock (by Sainsbury’s fresh signature chicken stock or from a by Sainsbury’s stock cube)
1 tablespoon of by Sainsbury’s light soy sauce
by Sainsbury’s coriander and by Sainsbury’s spring onions, chopped for garnish 100g
by Sainsbury’s rice noodles Handful of by Sainsbury’s fresh mint
Handful of by Sainsbury’s fresh coriander
Juice of 2 Sainsbury’s limes
Pinch of by Sainsbury’s British white caster sugar
Dash of Thai fish sauce
100g by Sainsbury’s cucumber (shaved with a peeler)
50g by Sainsbury’s carrots, grated
Method:
1) Make 3-4 cuts in each side of the fish, dust with flour and fry gently either side until lightly crisped. • Blend the garlic, shrimp paste and ginger to make a smooth paste
2) Fry the paste until fragrant then add the sugar and ketchup and cook, stir together for a few more minutes then add the sweet chilli sauce and the chicken stock, simmer. Cook for 3-4 minutes more and taste - it should be sour, fiery hot and sweet. Season with soy and add more heat or sugar depending on your taste
3) Rub into the fish and then roast in a hot oven set to 220C for 15 minutes, sprinkle with coriander and spring onions and squeeze a little lime juice over
4) To make the salad, soak the noodles in hot water for 5 minutes then drain and refresh in cold water. Make the dressing by mixing the lime, sugar and fish sauce. Toss the noodles with the carrots, cucumber and herbs then add the dressing and toss together and serve with the roasted fish
Sea Bass fillets with capers, lime and sage
Preparation time: 25 minutesCooking time: 20 minutes Serves 2
Ingredients 2x 180g Sea Bass fillets
Sainsbury’s basics plain flour for dusting
75g / 3oz by Sainsbury’s salted butter
Splash of by Sainsbury’s olive oil 8
by Sainsbury’s sage leaves
1 tablespoon of by Sainsbury’s capucine capers
Juice of 2 Sainsbury’s limes
Handful of by Sainsbury’s flat leaf parsley,
finely chopped Salt and pepper
Method:
1) Season the fish with salt and pepper and lightly flour them
2) Melt 25g butter in a frying pan on a medium heat, and add just a splash of olive oil. When the pan is hot, add the fish skin side down and fry gently for 6-7 minutes until golden on the first side
3) Turn the fish, it should look lightly golden then add half the sage leaves and continue to cook for another 3-4 minutes
4) The fish should be cooked after this time, you can test it by just lifting the corner of one fillet to see the flakes easily break away
5) Place the fish on to serving plates, add the remaining butter to the pan. When it starts to foam add the remaining sage leaves and the capers, lime juice and the parsley and spoon liberally over the fish
Serving suggestion: Serve with a salad of rocket, avocado, tomberries & pine nuts
For more information on #SwitchtheFish or for more recipes please visit: www.homemadebyyou.co.uk and www.sainsburys.co.uk/switchthefish