TRIPLE A FISH RECIPES

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TRIPLE CHEESE & ONION MUFFINS RECIPE - BBC GOOD FOOD



Triple cheese & onion muffins recipe - BBC Good Food image

Savoury fluffy cakes packed with cheddar, Parmesan, chives, spring onion and cream cheese - delicious fresh from the oven

Provided by Sarah Cook

Categories     Treat

Total Time 40 minutes

Prep Time 15 minutes

Cook Time 25 minutes

Yield Makes 12

Number Of Ingredients 10

150ml sunflower oil , plus extra for the tin
1 large egg
284ml carton buttermilk , made up to 350ml with milk
500g self-raising flour
1 tsp English mustard powder
140g mature cheddar , grated
1 bunch spring onions , sliced
small bunch chives , snipped
25g parmesan (or vegetarian alternative), grated
200g full-fat soft cheese , gently diced into 2cm cubes

Steps:

  • Heat oven to 200C/180C fan/gas 6 and oil a 12-hole muffin tin. Whisk the oil, egg and buttermilk. In a mixing bowl, mix the flour, 1 tsp salt and mustard powder, then stir in the cheddar, spring onions, chives and half the Parmesan.
  • Use a large spoon to gently fold the wet ingredients into the dry – don’t overmix, just lightly combine. With the final few folds, mix in the soft cheese cubes. Spoon the mixture between the holes in the tin (they will be quite full), scatter with the remaining Parmesan and bake for 25 mins.

Nutrition Facts : Calories 375 calories, FatContent 24 grams fat, SaturatedFatContent 8 grams saturated fat, CarbohydrateContent 30 grams carbohydrates, SugarContent 2 grams sugar, FiberContent 2 grams fiber, ProteinContent 10 grams protein, SodiumContent 0.8 milligram of sodium

SPICY FISH STEW RECIPE - BBC GOOD FOOD



Spicy fish stew recipe - BBC Good Food image

Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs

Provided by Sara Buenfeld

Categories     Dinner, Lunch, Main course, Supper

Total Time 50 minutes

Prep Time 10 minutes

Cook Time 40 minutes

Yield 4

Number Of Ingredients 15

1 tbsp olive oil
2 onions , thinly sliced
3 spring onions , chopped
3 garlic cloves , chopped
1 red chilli , seeded and thinly sliced
few thyme sprigs
2 x 400g cans chopped tomatoes
400ml vegetable bouillon made with 2 tsp vegetable bouillon powder
2 green peppers , seeded and cut into pieces
160g brown basmati rice
400g can and 210g can red kidney beans , drained
handful fresh coriander , chopped, plus a few sprigs extra
handful flat-leaf parsley , chopped
550g pack frozen wild salmon , skinned and cut into large pieces
1 lime , zested

Steps:

  • Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.
  • Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.
  • Ladle into bowls and scatter with the coriander sprigs.

Nutrition Facts : Calories 664 calories, FatContent 26 grams fat, SaturatedFatContent 5 grams saturated fat, CarbohydrateContent 58 grams carbohydrates, SugarContent 14 grams sugar, FiberContent 14 grams fiber, ProteinContent 42 grams protein, SodiumContent 0.3 milligram of sodium

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