Air Fryer Fish Sticks With Tartar Sauce

Homemade crispy fish sticks in the air fryer, with homemade tartar sauce.. suddenly I’ve got that Friday feeling.

Taking just 25 minutes from start to finish, these fish sticks are so easy to make, much healthier than deep-fried fish sticks, and your kids will love them!

Ingredients (serves 4): 

For the fish:

450g white fish fillets, skinless, cut into sticks

1 tbsp. olive oil

60g panko breadcrumbs

½ tsp. paprika

¼ tsp. chilli powder

¼ tsp. garlic powder

¼ tsp. onion powder

salt & pepper

For the tartar sauce:

115g reduced fat mayonnaise

3 small pickles, diced

½ shallot, diced

2 tsp. capers, drained

½ lemon, juiced

½ tsp. dijon mustard

salt & pepper

Method: 

🔸 Drizzle the fish with olive oil.

🔸 In a bowl, mix the breadcrumbs with the paprika, chilli powder, garlic powder and onion powder. Season with salt and pepper.

🔸 Heat the Air Fryer to 390°F (200°C) and coat each fish stick in breadcrumbs, and transfer to the Air Fryer basket. Cook for 12-15 minutes. After the first 8-10 minutes, open the Air Fryer and turn the fish sticks, then continue cooking.

🔸 In the meantime, make the tartar sauce. In a bowl, combine the mayonnaise, pickles, shallot, capers, lemon juice, dijon mustard, and season with salt and pepper.

🔸 Serve the fish sticks with a side of tartar sauce.

Nutrition per serving:

267 kcal

22g protein

14g carbs

23g fats

Prep time: 10 minutes

Cook time: 15 minutes

Thai Fish Parcels

If you’re looking for an easy weekday dinner that’s light on calories but big on flavour then this dish is for you.

These fish parcels are high in protein, gluten and dairy free, and cooked in no time at all.

Ingredients (serves 4):

200 grams of spinach
1 yellow pepper, sliced
4 medium cod fillets (approx. 460 g)
2 cloves of garlic, crushed
1-inch of ginger, peeled and grated
2 limes, 1 juiced and 1 cut into wedges
1 tablespoon of olive oil
240 grams of long grain rice
bunch of coriander leaves, chopped
salt and pepper

Method:

🔸 Preheat the oven to gas 200°C (Gas Mark 6). Cut 4 large pieces of baking paper.

🔸 Divide the spinach and pepper equally between the 4 pieces of baking paper, place the cod fillets on top of the vegetables.

🔸 In a small bowl, combine the garlic, ginger, lime juice and olive oil and season with salt and pepper. Pour the marinade equally over each of the fish fillets.

🔸 Carefully fold each baking paper parcel tightly, place on a baking tray and bake in the oven for 30 minutes, or until the fish is cooked through.

🔸 In the meantime, cook the rice according to packet instructions. Serve the fish parcels alongside the cooked rice, garnished with coriander and lime wedges.



Nutrition per serving:

344 kcal
25g protein
55g carbs
5g fat

Teriyaki Salmon With Mango Salsa

This seafood dinner is super easy and quick to prepare, making it perfect for any day of the week.

A gorgeous healthy, yet filling, salmon dish that’s naturally gluten and dairy free.

Ingredients (serves 2):

For the teriyaki salmon:

60ml water
1 tsp. cornflour
2 tbsp. tamari sauce
2 tbsp. honey
½ tbsp. fish sauce
½ tbsp. ground ginger
½ tbsp. garlic powder
½ tbsp. chilli flakes
2x salmon fillets (approx. 260g)
2 tbsp. olive oil

For the salsa:

1 mango, cut into cubes
1 lime, zest and juice
4 tbsp. coriander, chopped
1 red chilli, chopped

250g basmati rice, cooked (use approx. 100g uncooked rice)

Method:

🔸 Make the sauce by mixing together the water and cornflour in a container big enough to fit the salmon fillets. Add the tamari sauce, honey, fish sauce, ground ginger, garlic powder, chilli flakes, and stir. Add the salmon fillets, cover in the marinade and set aside to marinate.

🔸 To make the salsa, mix the cubed mango with the zest and juice of the lime and the chopped coriander and chilli.

🔸 Place a non-stick frying pan over a medium-high heat and add the oil. Add the salmon fillets, along with half the marinade.

🔸 Cook the salmon for 3-4 minutes on one side, then flip over and cook for a further 2-3 minutes on the second side. Cooking times will depend on the thickness of the fillet.

🔸 Serve the fillets with the cooked rice and the mango salsa, drizzle over the sauce and garnish with extra coriander.

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Nutrition per serving:

578 kcal
34g protein
69g carbs
21g fat

Cod In Curry Sauce With Green Beans

If you’re looking for a quick and easy mid-week meal that packs a protein punch, this is it.

You can make curry with any type of protein you like, however, using fish keeps things light and fragrant.

Ingredients (serves 4):

450 grams of cod fillets

1 tablespoon of red curry paste

1 tablespoon of coconut oil

1/2 can of coconut milk (200 g)

2 teaspoons of tomato puree

1 tablespoon of fish sauce

1 teaspoon of lime zest

150 grams of green beans

200 grams of uncooked rice

4 lime wedges, to serve

salt

pepper

Method: 

🔸 Cook the rice as per instructions on the packaging.

🔸 Season the cod with salt and pepper and rub with half of the red curry paste.

🔸 Heat the coconut oil in a large frying pan and fry the fish on both sides, then transfer it onto a plate.

🔸 Pour the coconut milk into the pan and add the remaining curry paste, tomato puree, fish sauce and lime zest. Cook for 6 minutes. 

🔸 Add the green beans and the cod into the curry sauce. Cook for a further 5 minutes then serve with the rice and lime wedges.

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Nutrition per serving:

330 kcal

25g protein

48g carbs

5g fat

Salmon, Potato And Asparagus Tray Bake

How lovely is it to see some sunshine today! It definitely feels more spring than winter.

If you’re feeling the spring vibes, give this tray bake a whirl. Not only does it look like spring, it contains a good dose of omega 3 fatty acids and some essential nutrients to help give you a much needed (pandemic) spring in your step.

Ingredients (serves 4):

450g potatoes, quartered

3 tbsp. olive oil

2 garlic cloves, minced

½ lemon, juice only

4 salmon fillets, (130g each)

250g asparagus

Method:

🔸 Preheat the oven to 400F (200C). Toss the potatoes in 1 tbsp of olive oil. Season with salt and pepper, arrange on a large baking tray and bake for 15 minutes, then remove from the oven.

🔸 While the potatoes are roasting, combine 2 tbsp. of olive oil with the minced garlic and lemon juice.

🔸 Season the salmon and asparagus with salt and pepper. Once the potatoes are removed from the oven, push them to one side of the baking tray and arrange the salmon and asparagus next to the potatoes. Drizzle the salmon with the garlic and lemon oil.

🔸 Bake for another 15 minutes or until the salmon is cooked through. Grill the contents of the tray for 5 minutes until crispy.

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Nutrition per serving:

416 kcal

21g Fats

21g Carbs

37g Protein

Fish and Chip Friday..

It’s Friday, so that calls for fish and chips, naturally. But all those carbs?! Fear not, this lower carb version of the Great British classic is sure to make even the fussiest family member happy:

Ingredients (serves 2): 

• 40g almond, coconut or sesame flour
• 1 egg white
• 2 skinless, boneless cod loins (approx 300g)
• Salt, pepper and paprika to season

Method:

• Add the flour, salt, pepper and paprika to a plate.
• Add the egg white to a separate plate. 
• Slice the cod loin into thick ‘fingers’ and roll them in the egg white.
• Transfer the egg covered fish to the flour and generously cover them.
• Place the coated fish on to a well oiled baking tray and bake for 15-20 minutes (depending on size), so that the fish is completely cooked through and the outside is lightly golden. 
• Allow the fish ‘fingers’ to cool slightly, (this will enable them to crisp up a little more), and serve with salad, veggies or sweet potato wedges.

Enjoy 😋