Care cook recipes

Pan-fried mackerel fillet with roasted red pepper couscous, beetroot and caramelised orange dressing

Serves: 2

Ingredients

2 medium Mackerel
150g Couscous
125ml Rapeseed oil
20g Curry powder
50g Sugar
2 Red pepper
1/4 Red onion
400g Beetroot
25g Sea salt
2 Oranges
4 tbsp White Balsamic vinegar
250ml Mild fish stock

Method

1. Prepare and roast the peppers and beetroot.
2. Fillet the mackerel, score the fillets and dust with curry powder. Oil then refrigerate.
3. Place the orange juice and sugar in a pan and cook until caramelised.
4. Add the orange segments and cook until slightly brown.
5. Whisk in the oil and white balsamic vinegar.
6. Add the hot fish stock to the couscous and leave to stand for 5 minutes.
7. Dice the red pepper, add to the couscous with the diced red onion and stir.
8. Pan fry the mackerel skin side down first then turn over to complete the cooking.
9. Place the mackerel onto a bed of couscous, arrange the beetroot and drizzle the dressing over.

Seafood Parcels With Creme Fraiche & Dill

Serves: 12

Ingredients

100g prawns
100g scallops
100g salmon fillet
Juice of ½ lime
2tbs fresh chopped chives
Salt and freshly ground black pepper
Pinch of cayenne pepper, optional
500g filo pastry
50g butter, melted
4tsp fresh chopped dill
4tbs reduced fat crème fraîche
A few chives lightly blanched in boiling water for garnish

Method

Roughly chop the prawns and scallops. Mix with the chives, seasoning and cayenne if using.

Brush the filo pastry sheets with melted butter and cut each one into four equal-sized 4in squares. Place in stacks of two pastry squares, with the top one at a slight angle to the first.

Divide the fish mixture between filo squares. Pull the corners of the pastry up and over the filling, pinch together and tie with string. Brush the outside with any remaining butter, then bake at 190°C/gas mark 5 for 10-15 minutes until golden brown.

Meanwhile stir the chopped dill into the crème fraîche and season.

Remove the string from the pastry parcels and replace with blanched chives. Arrange on serving plates with spoonfuls of the crème fraîche. Serve with salad.