Something Fishy

 Go directly to recipes

A small fish fillet makes an ideal meal for people with limited stomach capacity. It is light, easily digested and cooks quickly. You can, of course, buy fish fillets from your local fish shop, which, if they are too big, you can easily cut in two. However, I’ve found that it’s much more convenient to buy frozen uncooked fish fillets from the supermarket.

Several varieties of fish are available – both farmed and wild-caught – which are usually cheaper than fresh fish, are often individually wrapped in small portions and, being frozen, can always be on hand in the freezer for when we feel like fish for dinner.  There are also several varieties of oven-ready fish available which, being a bit lazy myself, I also always have on hand in the freezer for a fuss free meal.

Fish has many health benefits which are particularly useful after stomach surgery. It is an excellent source of high-quality protein, which is essential for muscle repair and growth, as well as for maintaining your metabolic rate. Fish is also rich in omega-3 fatty acids, which can help reduce inflammation that can interfere with the healing process and may contribute to other health problems. Omega-3s can also help reduce the risk of heart disease and stroke.

Fish is a low-fat protein source, which helps us get the necessary nutrients to support our recovery without consuming excess calories, which is especially helpful for those of us trying to control our weight.

The lightest, simplest and quickest way to cook fish is to steam it in the microwave (which you can even do from frozen). You can simply cook a fish fillet on its own as in Five Minute Fish, or with accompanying vegetables as in some of the recipes below.

Some of the following recipes are for fish fillets alone, so you might also want to accompany them with a side dish. The easiest side dishes for fish are, of course, a handful of frozen chips, a potato gratin or a serve of instant mashed potatoes or couscous. You can find a wider selection in the entry Quick Vegetable Side Dishes from the Pantry.

You might also want to accompany baked or poached fish with a sauce. You can find a selection of sauces suitable for fish in the entry Quick and Easy Sauces from the Pantry.

As well as fish fillets, you can find recipes on this website for marinara mix (see One Pot Main Courses: Marinara Mix) as well as for canned tuna. (See Pantry Essential: Canned Tuna)

 

Recipes:

Microwave Steamed Fish with Peas and Lettuce

Poached Fish with Potato and Broccoli

Fried Fish with Lemon Butter Sauce

Oven Steamed Fish with Pesto and Tomatoes

Baked Fish with Lemon and Garlic Sauce

Baked Fish with Tomatoes and Potatoes

Spicy Baked Fish with Carrot and Capsicum

Parmesan Crusted Fish with Mushrooms and Potatoes

Fish in Tomato Sauce with Mashed Potatoes

Sweet and Sour Stir-Fried Fish

Fish Curry

Fish Chowder

 

Microwave Steamed Fish with Peas and Lettuce

  • 1 small (frozen) fish fillet
  • ¾ cup iceberg or cos lettuce, shredded
  • ¼ cup frozen peas
  • Pepper, parsley, garlic granules and dried onion
  • ½ tsp. chicken stock powder
  • Olive or canola oil
  • 2 tbsp. instant couscous
  • Lemon juice (optional)

 

  1. Place lettuce and peas in a microwave-proof dish
  2. Sprinkle with garlic and dried onion, toss in a little oil and add 2 tbsp. water with stock powder
  3. Place fish fillet on vegetables and sprinkle with parsley and pepper
  4. Cover tightly but with some venting
  5. Microwave on high for 3–5 minutes (for frozen fish, add 2–3 minutes to cooking time)
  6. Let stand for 1–2 minutes
  7. Meanwhile place couscous in a wide bowl, pour on 2 tbsp. boiling water and let stand until water is absorbed
  8. Stir and push couscous to one side
  9. Remove fish from dish, place beside couscous, and sprinkle with a little lemon juice (optional)
  10. Stir vegetables and place over couscous

Variations:

  • substitute spinach leaves for shredded lettuce
  • substitute finely sliced celery for some of the lettuce or peas

Oven steamed method:

  • ensure fish is thoroughly thawed
  • at Step 1, use a small oven pan or pie dish
  • at Step 4, cover tightly with aluminium foil
  • at Step 5, place in a pre-heated hot (200°C) oven for 30 minutes

 

Poached Fish with Potato and Broccoli

  • 1 small fish fillet, fully thawed
  • 1 small/medium potato
  • 2–3 (frozen) broccoli florets
  • 1 tbsp. lemon juice
  • 1½ tsp. chicken stock powder
  • Dried onion, parsley and pepper

 

  1. Peel (optional) potato and cut into 4 or 6 pieces
  2. Fill a medium saucepan with 4cm water
  3. Add dried onion, lemon juice, stock powder, parsley and pepper and bring to the boil
  4. Add potato and simmer for 15–20 minutes
  5. Add broccoli and simmer for a further 5 minutes
  6. Lower in fish fillet and simmer gently until the fish is cooked, approx. 5 minutes
  7. Remove fish and vegetables to a plate with a slotted spoon or spatula
  8. Serve with a Quick and Easy Sauce from the Pantry (optional)

Variation: substitute ½ cup canned new potatoes for the potato. At Step 3, simmer for 5 minutes, omit Step 4 and add potatoes with broccoli at Step 5.

Tip: strain and retain the poaching broth to use as stock for a soup or as broth for instant noodles

 

Fried Fish with Lemon Butter Sauce

  • 1 small fish fillet, fully thawed
  • 1 tbsp. corn or plain white flour
  • 1 tbsp. lemon juice
  • 1 tbsp. butter or margarine
  • Dried onion, garlic granules, parsley and oregano
  • Olive or canola oil

 

  1. Pat fish fillet dry with paper towels
  2. Sprinkle with flour to lightly coat both sides
  3. Heat frying pan with a thin layer of oil
  4. Fry fish for 2 minutes on each size, shaking pan occasionally to prevent sticking
  5. Remove fish from pan and keep warm
  6. Remove pan from heat
  7. Melt butter in pan and stir in lemon juice with dried onion, garlic granules, parsley and oregano
  8. Pour over fish

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Oven Steamed Fish with Pesto and Tomatoes

  • 1 small thick fish fillet, fully thawed
  • 1 tbsp. lemon juice
  • 2–3 tsp. basil pesto
  • 3–4 cherry tomatoes, halved
  • ¼ cup red capsicum, sliced (optional)
  • Pepper, dried onion and garlic granules
  • 2 tbsp. instant couscous (optional)
  • Oil spray

 

  1. Spray a small pie dish or oven pan with oil
  2. Place fish in pie dish
  3. Add lemon juice to dish with 1 tbsp. water
  4. Spread pesto over fillet
  5. Place vegetables around fish and sprinkle with spices
  6. Cover dish tightly with aluminium foil
  7. Place in a pre-heated hot (200°C) oven for 30 minutes
  8. Meanwhile place couscous in a wide bowl, pour on 2 tbsp. boiling water and let stand until water is absorbed (optional)
  9. Stir and push couscous to one side
  10. Remove fish from dish, place beside couscous
  11. Place vegetables on couscous

Variation: substitute sliced red onion or celery for the capsicum

Microwave method:

  • suitable for frozen fish
  • at Step 1, use a microwave-proof dish
  • at Step 6, cover tightly but with some venting
  • at Step 7, microwave on high for 3–5 minutes (for frozen fish, add 2–3 minutes to cooking time), then let stand for 1–2 minutes

 

Baked Fish with Lemon and Garlic Sauce

  • 1 small thick fish fillet, fully thawed
  • 2 tbsp. lemon juice
  • 1 tbsp. butter
  • 1 tsp. crushed garlic
  • Pepper and parsley

 

  1. Pat fish fillet dry with paper towels
  2. Place butter in a cup and microwave on high for 30 seconds to melt
  3. Stir in garlic and pepper and microwave on high for a further 30 seconds
  4. Whisk in lemon juice
  5. Line a small oven tray or pie dish with baking paper
  6. Spread a little of the lemon mixture on the baking paper
  7. Place fish on the baking paper
  8. Pour lemon mixture over fish and sprinkle with parsley
  9. Bake in a pre-heated hot (200°C) oven for 20–25 minutes

Serving suggestion: serve with a Quick Vegetable Side Dish from the Pantry

 

Baked Fish with Tomatoes and Potatoes

  • 1 small thick fish fillet, fully thawed
  • 4–6 cherry tomatoes
  • ½ cup canned potatoes
  • Dried onion and garlic granules
  • Basil, oregano and pepper
  • Olive or canola oil

 

  1. Line an oven tray with baking paper or brush with oil
  2. Pierce the cherry tomatoes and place in a bowl with potatoes
  3. Sprinkle with herbs and spices and toss in some oil
  4. Place vegetables on oven tray
  5. Pat fish fillet dry with paper towels
  6. Brush fillet with oil, place on oven tray flesh side up, and sprinkle with oregano and pepper
  7. Bake in a pre-heated hot (200°C) oven for 20–25 minutes

Variation: add ¼ cup chopped red capsicum (or red onion) and/or sliced celery to the vegetables at Step 2

 

Spicy Baked Fish with Carrot and Capsicum

  • 1 small thick fish fillet, fully thawed
  • Chilli, ginger, garlic granules and dried onion
  • 1 tbsp. olive or canola oil (plus)
  • 1 tsp. lime juice
  • ½ cup carrot
  • ½ cup red capsicum

 

  1. Slice the capsicum and cut the carrot into julienne strips or thin slices
  2. Place vegetables in a bowl and toss in oil with garlic and onion
  3. Line an oven tray with baking paper or brush with oil
  4. Place vegetables on baking tray
  5. Pat fish fillet dry with paper towels
  6. Stir lime juice and remaining spices into the oil and brush mixture all over fish
  7. Place fish flesh side up on oven tray with vegetables
  8. Bake in a pre-heated hot (200°C) oven for 20–25 minutes

Variation: substitute sliced red onion and/or celery for the carrot and/or capsicum

 

Parmesan Crusted Fish with Mushrooms and Potatoes

  • 1 small thick fish fillet, fully thawed
  • Garlic granules, pepper and parsley
  • 2 tbsp. breadcrumbs
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. lemon juice
  • ½ cup canned potatoes
  • 3–4 mushrooms, whole
  • Olive or canola oil

 

  1. Place vegetables in a bowl and toss with a little oil, garlic, pepper and parsley
  2. Mix breadcrumbs with parsley, garlic, pepper and Parmesan cheese and dampen with a little oil
  3. Line an oven pan or pie dish with baking paper or brush with oil
  4. Pat fish fillet dry with paper towels
  5. Place fillet in oven pan, flesh side up
  6. Press breadcrumb mixture onto fillet to form an even topping
  7. Surround fish with vegetables
  8. Add lemon juice to oven pan
  9. Bake in a pre-heated hot (200°C) oven for 20–25 minutes

Tip: to make breadcrumbs, break a toasted slice of wholemeal bread into small pieces, then process in a bullet blender to break the pieces down into crumbs.

 

Fish in Tomato Sauce with Mashed Potatoes

  • 1 small fish fillet
  • ½ cup diced tomatoes
  • 2 tbsp. chopped onion
  • 2 tsp. lemon juice
  • Garlic and chilli or paprika
  • Basil, oregano and pepper
  • Olive or canola oil
  • ¼ cup instant mashed potatoes
  • Shredded Parmesan cheese (optional)

 

Stovetop Method

  1. Ensure fish fillet is fully thawed
  2. In a small saucepan, sauté onion with garlic and chilli
  3. Add tomatoes, lemon juice, pepper and herbs and simmer for 3–5 minutes
  4. Lay the fish fillet over the sauce
  5. Cover and simmer for approx. 5 minutes until cooked through
  6. Meanwhile, place instant mashed potatoes in a bowl and stir in enough boiling water to reconstitute
  7. Place fish on mashed potatoes with sauce and sprinkle with Parmesan cheese (optional)

Microwave Method

  1. Place a little oil, chopped onions, garlic and chilli in a microwave-proof dish, microwave on high for 30 seconds and stir
  2. Add diced tomatoes, lemon juice, pepper and herbs, cover tightly, microwave on high for 1 minute and stir
  3. Lay fish over sauce and cover tightly but with some venting
  4. Microwave on high for 4–5 minutes (for frozen fish, add 2–3 minutes to cooking time)
  5. Let stand for 1–2 minutes
  6. Meanwhile, place instant mashed potatoes in a bowl and stir in enough boiling water to reconstitute
  7. Place fish on mashed potatoes with sauce and sprinkle with Parmesan cheese (optional)

 

Sweet and Sour Stir-Fried Fish

  • 1 small fish fillet, cubed
  • 1 tbsp. cornflour
  • 1 tbsp. chopped onion
  • ¾ cup carrot and red capsicum, chopped
  • 4–5 cherry tomatoes, halved
  • ¼ cup fruit juice
  • ½ tsp. chicken stock powder
  • 2 tsp. lemon juice
  • 1 tsp. tomato paste
  • 1 tsp. soy sauce
  • 1 tsp. sweet chilli sauce or a little chilli (optional)
  • Canola oil

 

  1. Pat fish cubes dry with paper towels
  2. Place fish cubes in a bowl and toss in cornflour until well coated
  3. In a cup, whisk together fruit juice, stock powder, lemon juice, tomato paste, soy sauce and sweet chilli sauce or chilli (optional)
  4. Heat canola oil in a wok and stir fry onion, carrot and capsicum until wilted
  5. Add sauce and bring to the boil
  6. Add fish and stir fry until cooked through (approx. 3–5 minutes) adding a little water if required
  7. Add halved tomatoes and stir fry until heated through

Tip: cut fish fillet into cubes semi-frozen

 

Fish Curry

  • 1 small fish fillet, fully thawed
  • 1 x 165ml can light coconut milk
  • 1 single-serve microwave rice
  • 2 tbsp. chopped onion
  • Garlic and chilli (optional)
  • Mild curry powder and ginger
  • 2 tsp. tomato paste
  • 2 tsp. lemon juice

 

  1. Place coconut milk with onion, garlic, chilli (optional), spices and tomato paste in the small cup of a bullet blender and liquidise thoroughly
  2. Pour into a small saucepan and gently bring to the boil
  3. Add lemon juice
  4. Simmer gently for 5 minutes, stirring often
  5. Lower in fish fillet and simmer until fish is cooked through, approx. 5 minutes
  6. Serve on rice microwaved as per instructions

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with 2/3 cup water in a bullet blender and substitute for the coconut milk

 

Fish Chowder

  • 1 small fish fillet, cubed
  • 1 tbsp. chopped onion
  • ½ cup frozen mixed vegetables (preferable peas, corn and carrot)
  • ½ cup low-fat milk
  • 2 tbsp. instant mashed potatoes
  • 1 tsp. chicken stock powder
  • Garlic, pepper and parsley
  • Shredded Parmesan cheese (optional)
  • Butter or margarine

 

  1. In a small saucepan, sauté onion and garlic in melted butter
  2. Add vegetables and sauté until heated through
  3. Add ¾ cup boiling water with stock powder, pepper and parsley
  4. Simmer for 10 minutes
  5. Add milk and bring to the boil
  6. Add instant mashed potatoes and stir until thickened
  7. Add fish and simmer for 3–5 minutes until cooked through
  8. Stir in a sprinkle of Parmesan cheese

Variation: for a more substantial soup, add 2–3 chopped canned potatoes just before Step 7

Tip: cut fish fillet into cubes semi-frozen

Labels: