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This weeks seafood recipes are:

  • Salmon Couscous
  • Tuna Pasta Bake
  • Fish Stew 

All recipes are enough for four people. The printable shopping list and recipe prompts link is underneath the Fish Stew recipe towards the bottom of the page.

Try and serve one oily fish portion every week.

Salmon Couscous

This super quick Salmon Couscous is your oily fish portion. You can use canned, fresh or frozen. Cook, cool and flake it. You'll only need around 8 ounces in total.

Couscous just needs boiling water to hydrate. It is fairly neutral in taste, so it's the perfect base for a lot of meals. This would make a great addition to a picnic, buffet or make a large dish to take to a pot luck

Step by Step to make Tuna Pasta Bake

Tuna Pasta Bake.

You'll have this on the table in double quick time. It's another one that you'll hold in your recipe brain under the 'quick, easy, tasty, economical' tab.

The recipe makes a generous portion for four people - serve with some crusty bread and butter if you have bigger appetites.

Cook's Notes

You could make this in the morning or the night before, ready to put in the oven with the grated cheese to heat through.

You could chop in some mushrooms, add some frozen peas or mixed vegetables or similar to the sauce if you want to up your veggie intake.

Fish Stew

A Fish Stew - the recipe uses Basa fish, but as usual, you can use any white fish you like.  

This is cooked on the stove top and it's quick. The basic tomato sauce is flavoured with harisssa paste which you can buy at any supermarket. The heat differs brand to brand and you'll need to adjust and taste as you go.

If you're really pushed for time, serve this with some bakery bread. If you prefer, you could serve it with some boiled potatoes and green veggies of your choice - the shopping list has 'bread' - you choose.

Cook's Notes

Again - this is a super versatile recipe to have in your 'head recipes folder'.

If you have fish in the freezer and tomatoes in the cupboard, you've got a meal. You can add herbs or spices as available and to taste. Add some baked potatoes, veggies or bakery bread and you're done.

Download your printable shopping list here  It contains the list of ingredients for all three recipes (coded) and the basic prompts, order of steps, oven temperatures and timings. 

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