5 simple fish dishes

Emma Brown - Nutritionist | 31 Aug, 2020

Smoked salmon risotto

Smoked salmon risotto

Serves 4 - 365 kcals per serving

Kcals 365
Fat 5.9g
Sat fat 2.0g
Carbs 69.7g
Sugar 4.2g
Fibre 4.2g
Protein 13.2g
Salt 3.74g


  • Frylight
  • 300g risotto rice
  • 1 onion, chopped
  • 100g mangetout, sliced
  • 120g smoked salmon trimmings
  • 1.2 litres of vegetable stock
  • Juice of 1 lemon


  1. Fry the onion in the Frylight until browned.
  2. Add the rice and stir well, until the rice becomes translucent around the edges.
  3. Slowly add the stock, stir and bring to the boil, simmer for 15 minutes.
  4. Add the mangetout and salmon, simmer for a further 5 minutes, continuously stirring.
  5. Add the lemon juice, stir well and serve.
Cod with chorizo

Cod with chorizo

Serves 4 - 220 kcals per serving

Kcals 220
Fat 10.1g
Sat fat 3.0g
Carbs 4.8g
Sugar 4.3g
Fibre 1.7g
Protein 28.2g
Salt 1.01g


  • 80g Spanish chorizo
  • 500g skinless and boneless cod loin
  • 400g tin of chopped tomatoes
  • 30g flat leaf parsley
  • 5g sweet or smoked paprika
  • 10ml extra virgin olive oil
  • 10ml lemon juice
  • Black pepper to season


  1. Season the cod with black pepper and sprinkle over the paprika and lemon juice. Drizzle with a little olive oil and bake uncovered at 180°C for 15-20 minutes until the fish is just firm and opaque.
  2. Meanwhile heat remaining oil in a small saucepan over a medium heat.
  3. Chop up the chorizo, add to the pan and cook until the fat is rendered (about 2 minutes), drain off excess fat.
  4. Add the tomatoes to the pan and bring to a simmer, turn down the heat. Season with black pepper and stir in roughly chopped flat leaf parsley.
  5. Top fish with chorizo/tomato mixture and serve with vegetables of your choice. Just remember to add the extra calories.
Spicy fish cakes

Spicy fish cakes

Serves 6 - 134 kcals per serving

Kcals 134
Fat 3.1g
Sat fat 0.4g
Carbs 8.8g
Sugar 7.1g
Fibre 0.5g
Protein 18.0g
Salt 1.19g


  • 600g skinless and boneless cod fillets
  • 6 spring onions
  • 1 tsp chilli powder
  • 1 tbsp Thai fish sauce
  • Zest and juice of 1 lime
  • 1 tbsp vegetable oil
  • 6 tbsp sweet chilli dipping sauce
  • Handful of coriander


  1. Place the cod fillets, spring onions, chilli powder, Thai fish sauce, lime juice and zest and a good handful of fresh coriander in a food processor and blend until smooth.
  2. Divide the mixture into 12 and shape into fish cakes.
  3. Place on a plate, cover and chill for 30 minutes.
  4. Heat a little oil in a shallow pan and cook the fish cakes, in batches, for about 5 minutes, turn and cook for a further 3 minutes or until firm.
  5. Serve with sweet chilli dipping sauce.
Prawn madras

Prawn madras

Serves 2 - 301 kcals per serving

Kcals 301
Fat 4.0g
Sat fat 0.7g
Carbs 22.9g
Sugar 17.8g
Fibre 5.8g
Protein 43.3g
Salt 4.67g


  • Frylight
  • ¼ tsp mustard seeds
  • ¼ tsp cumin seeds
  • ¼ tsp turmeric
  • ¾ tsp garam masala
  • 2 tsp chilli powder
  • 4 cloves garlic, crushed
  • 1 large onion, chopped
  • 300g passata
  • Handful of coriander, chopped
  • 500g ready to eat prawns
  • 2 tbsp fat free natural yogurt


  1. Spray the Frylight into a frying pan or wok.
  2. Add the mustard and cumin seeds until they start to pop a little after a few minutes.
  3. Add the onion and garlic and fry until brown.
  4. Add the passata, turmeric, garam masala, coriander and chilli powder. Simmer for 5-10 minutes, adding water as required.
  5. Add the prawns and heat through. Take off the heat, and stir in the yogurt.
Alternative fish & chips

Alternative fish & chips

Serves 2 - 571 kcals per serving

Kcals 571
Fat 11.7g
Sat fat 2.1g
Carbs 77.0g
Sugar 3.5g
Fibre 8.7g
Protein 42.8g
Salt 0.87g


  • 300g skinless and boneless haddock fillets
  • 400g potatoes, raw
  • ½ tbsp extra virgin olive oil
  • 1 medium egg
  • 50g plain flour
  • 80g fresh breadcrumbs
  • 1 small lemon
  • 100g garden peas, frozen
  • Black pepper to season


  1. Peel the potatoes and slice into equal chunky chip sized portions. Cook in an Actifry with ½ tbsp of olive oil, as per the instructions.*
  2. Meanwhile, put the egg and breadcrumbs into 2 separate bowls.
  3. Sprinkle the flour evenly over the fish, then coat with the egg, then the breadcrumbs and sprinkle over some pepper.
  4. Bake the fish in the oven for 20 minutes at 200°C.
  5. When the fish and chips are almost cooked, boil the peas for 5 minutes.
  6. Serve the fish, chips and peas with a wedge of lemon.

*If you don't have an Actifry, par boil the potatoes for around 4-5 minutes, then evenly spread on a baking tray with a little Frylight and cook for 30 minutes at 200°C.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.