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Mixed Fish
















Baked Cod with Pesto and Olive crust


*4 tbsp Pesto alla Genovese
*2 Tbsp Lemon Infused Olive Oil
*100g box Mi-cuit Tomatoes
4 EKO cod loins 
1 clove garlic, peeled and thinly sliced
50g/2oz black olives, roughly chopped
Basil mash and rocket salad to serve (optional)
Lemon wedges to serve  

1. Place the pesto, lemon oil, garlic and black olives into a bowl and mix together.

2. Preheat the oven to 200C/Fan 180C/Gas Mark 6. Place the cod loin pieces into a lightly oiled roasting tin and spread each with the pesto and olive paste. Bake in the preheated oven for 20 minutes scattering over the tomatoes for the final 5 minutes of cooking.

3. Serve on warmed serving plates with lemon wedges, a basil mash drizzled with olive oil and a crisp, lightly dressed rocket salad if desired. 


Cod loin with herby lentils

A fresh new way with cod

Serves 4
Ready in 50 minutes


• 1tbsp sunflower oil
• 1 large leek, thinly sliced
• 1 stick celery, sliced
• 100g split red lentils, rinsed
• 400g can Asda chopped tomatoes with herbs
• 4 EKO cod loins
• New potatoes, green beans and peas, to serve


1 Heat oil in a large saucepan and cook the leek and celery for 5 minutes. Add the
lentils, tomatoes and 150ml water. Bring to the boil and simmer for 25 minutes. Season.

2 Preheat oven to 190C/170C Fan/Gas 5. Divide the lentils between 4 large squares of greaseproof paper. Put a piece of fish on each. Fold to make 4 loose parcels – seal edges, leaving room for air to circulate – and place on a baking tray.

3 Bake for 15 minutes, and serve with the vegetables.


Baked hake fillets with a tapenade crust

Preparation time less than 30 mins
Cooking time 30 mins to 1 hour
Serves 4


1kg waxy new potatoes
3-4 tbsp olive oil
salt and pepper
60g fresh white breadcrumbs
3 tbsp chopped parsley
3 tbsp tapenade
40g parmesan cheese, grated
4 x EKO hake fillets
600g ripe vine cherry tomatoes
1-2 packet rocket salad


1. Preheat oven to 220C/425F/Gas 7.

2. Slice the potatoes into wedges and place into a shallow roasting tin, season with salt
and pepper and drizzle over the oil. Place a piece of tin foil over the top and bake in the oven for 10 minutes. Remove the tin foil and roast until tender and starting to brown, about another 15 minutes.

3. Meanwhile, mix together the breadcrumbs, parsley, tapenade and parmesan. Place the
fillets of fish next to each other on a board and spoon the tapenade mixture over, press down lightly to help it stick.

4. When the potatoes are ready place the fillets of fish on top, and put the tomatoes
around in the gaps. Bake the fish for about 15 minutes, or until cooked, the cooking time will vary according to how thick the fillets are.

5. To serve arrange the potatoes in the centre of the plate; they do not want to be too
neat. Then place the fish on top and add the tomatoes around, pour over any juices left in the pan. Serve with a handful of rocket salad.


Hake with hot paprika dressing

Serves 4
Preparation time 30 mins to 1 hour
Cooking time 1 to 2 hours

The hake is simply poached, then brought alive with a hot dressing of smoky paprika, olive oil, caramelised garlic and vinegar.

For the poaching stock
1.5 litres/2¾pints fish stock or water
1 onion, quartered
about 20 parsley stalks
2 bay leaves
½ head garlic
100ml/3½fl oz white wine
5 black peppercorns
For the potatoes and hake
4 large firm potatoes, peeled and cut in wedges
4 EKO hake fillets
3 tbsp roughly chopped fresh flatleaf parsley
salt and freshly ground black pepper
For the hot paprika and oil dressing
125ml/4fl oz extra virgin olive oil
4 cloves garlic, thinly sliced
3 tbsp sweet red wine vinegar
3 tsp sweet paprika
2 tsp hot paprika
salt and freshly ground black pepper
To serve
braised spinach, sprouting broccoli or salad


1. Place all the ingredients for the poaching stock in a saucepan. Bring to a simmer and cook gently for 20 minutes. Strain and season with salt, add the potatoes and simmer for a further 15-20 minutes, until the potatoes are cooked.

2. Meanwhile, make the hot paprika dressing. Place a small saucepan over a medium heat
and add the olive oil. When it is quite hot, but not smoking, add the garlic and fry until the slices are golden all over. Take care not to burn it.

3. Remove the saucepan from the heat and add the red wine vinegar all at once to stop the
garlic from cooking any longer. Wait a couple of seconds and add the paprikas. They should dissolve into the oil, turning it a distinctive orangey-red colour. Season with salt and freshly ground black pepper.

4. When the potatoes are cooked, remove from the stock with a slotted spoon and keep to
one side.

5. Bring the stock to a gentle simmer, and lower in the fish. Cook gently for 10-15
minutes, depending on the thickness of the fish, or until the flesh just comes away from the bone.

6. A couple of minutes before you think the fish is ready, return the potatoes to the pot
to warm through.

7. Remove the fish and potatoes carefully with a slotted spoon and place on a plate,
spooning three tablespoons of the stock on top of each portion of fish followed by the paprika oil and caramelised garlic.

8. Sprinkle over the chopped parsley and serve with braised spinach or sprouting
broccoli, a bit of salad or just on its own.


Hake wrapped in pancetta with curried potatoes

Serves 1
Preparation time less than 30 mins
Cooking time 10 to 30 mins 


8-10 cherry tomatoes
handful fresh basil leaves
1-2 tbsp red wine vinegar
salt and freshly ground black pepper
For the salad
handful fresh spinach leaves
2 slices thick bread, cut into cubes
handful cherry tomatoes
1 EKO hake fillet, cooked
chervil, to garnish


1. To make the dressing, blend the cherry tomatoes, basil, vinegar and salt and freshly ground black pepper in a mini food processor until smooth. Set aside.

2. Place the spinach, bread cubes and cherry tomatoes in a large bowl and toss together.

3. Arrange the salad onto a serving plate and flake the cooked hake on top.

4. Drizzle the dressing over and garnish with chervil. Serve.


Chunky Mediterranean fish soup

Low fat, loads of taste
Serves 4
Prep 5 mins
Cook 8 - 10 mins
Per serving
164 kcalories, protein 23g, carbohydrate 9g, fat 4g, saturated fat 1g, fibre 3g, sugar
5g, salt 1.83g


• 500g tub Napoletana (tomato and basil) pasta sauce
• 450ml fish stock
• 2 courgettes, finely sliced
• 1 bulb fennel, finely sliced
• 3 EKO hoki fillets, defrosted
• handful basil leaves, torn
• 1 tsp chipotle chillies in adobo sauce or chilli paste, to serve
• 5 tbsp half-fat crème fraîche, to serve


1. Put the pasta sauce and stock into a large saucepan, bring to the boil and simmer for 2-3 mins. Add the courgettes and fennel and simmer for 2 mins.

2. Cut the hoki fillets into 4cm pieces. Add to the soup and poach over a low heat
for 2-3 mins or until the fish is cooked. Don't stir too often or the fish will break up. Gently stir in the basil and adjust the seasoning.

3. Mix the chipotle chilli mix or chilli paste with the crème fraîche and season.
Ladle the soup into bowls and spoon a dollop of crème fraîche on top


Pan-fried hoki with herb crust and Brie and sweet potato sauce

Serves 2
Preparation time less than 30 mins
Cooking time 10 to 30 mins


For the pan-fried hoki
1 EKO hoki fillet
1 egg, beaten
100g/3½oz fresh breadcrumbs
2 tbsp chopped mixed fresh herbs, (basil, parsley, chives)
1 tbsp olive oil
For the Brie and sweet potato sauce
2 tsp olive oil
1 shallot, finely chopped
1 garlic clove, finely chopped
¼ sweet potato, peeled, finely chopped and boiled until soft
75g/2½oz Brie, chopped
1 tbsp double cream
salt and freshly ground black pepper


1. Heat the oven to 200C/400F/Gas 6. Roll the hoki in the beaten egg, then in the
breadcrumbs and then in the mixed chopped herbs. Pat with hands to secure the herbs.

2. Heat the olive oil and pan fry the fish for two minutes on each side. Place on a
baking tray in the oven and roast for five minutes or until cooked through.

3. To make the sauce, heat the oil, add the shallot and garlic and cook gently for two
minutes. Add the sweet potato and cook for another minute, stirring well. Add the Brie and double cream, stir to combine and season well. Cook for two minutes.

4. To serve, place the hoki on a plate and spoon over the sauce.


Prosciutto-wrapped hoki with sweet potato mash and herb mayonnaise 

Serves 2

Preparation time less than 30 mins


For the prosciutto-wrapped hoki
4 slices prosciutto
1 EKO hoki fillet
1 tbsp olive oil
For the sweet potato mash
½ sweet potato, peeled and chopped
1 tsp wholegrain mustard
squeeze of fresh orange juice
25g/1oz butter, melted
2 tbsp double cream
salt and freshly ground black pepper
For the herby mayo
25g/1oz chopped fresh basil
25g/1oz chopped fresh chives
25g/1oz chopped fresh parsley
1 egg yolk
½ tsp dry English mustard powder
1 tsp white wine vinegar
75ml/2½fl oz vegetable oil
salt and freshly ground black pepper


1. To make the prosciutto-wrapped hoki, heat the oven to 200C/400F/Gas 6. Wrap the
prosciutto around the hoki.

2. Heat the oil and pan fry the prosciutto-wrapped fish for two minutes on each side.
Place in the oven and roast for five minutes or until cooked through.

3. To make the sweet potato mash, boil the sweet potato until soft, drain and mash with
all the other mash ingredients.

4. To make the herby mayo, put the herbs in a mini blender and blend until smooth. Add
the egg yolk, mustard powder and vinegar and gradually add the vegetable oil until it emulsifies and turns thick. Season with salt and freshly ground black pepper.

5. To serve, spoon a pile of sweet potato mash onto a large plate, top with the hoki and
serve the herby mayo on the side.




Crispy fish & chips with mushy peas

Serves 2
Prep 10 mins
Cook 40 mins
Per serving
484 kcalories, protein 42g, carbohydrate 58g, fat 11g, saturated fat 3g, fibre 6g, sugar 4g, salt 1.09g


400g baking potatoes
2 tsp olive oil
2 slices white bread
2 EKO hoki fillets
1 tbsp plain flour, seasoned
1 egg, beaten
140g frozen peas with mint
2 tbsp crème fraîche


1. Heat oven to 200C/fan 180C/gas 4. Peel and chop the potatoes into thick chips,

Ingredients then coss with the olive oil and some salt. Arrange on a large non-stick baking tray and roast for 20 mins, turning halfway.

2. Lightly toast the bread, then pulse briefly in a food processor for coarse breadcrumbs. Dust the fish in flour, shaking off the excess, then dip into the egg, then breadcrumbs to coat thoroughly. Roast the fish with the chips for a further 20 mins, until both are golden.

3. Just before the fish and chips are ready, boil the peas for 3-4 mins, then drain and mash. Stir in the crème fraiche and season.


Classic hake in parsley sauce

Serves 4
Preparation time less than 30 mins
Cooking time 10 to 30 mins


2.25 litre/4 pint water
1 slice lemon
1 tbsp salt
4 x EKO hake fillets
75g/3oz unsalted butter
15g/½oz flour
570ml/1 pint full-cream milk
25g/1oz fresh parsley, stalks removed and chopped


1. Put the water, lemon and salt in a large pan. Bring to the boil, then simmer for 5 minutes.

2. Add the hake and simmer for 2 minutes. Remove from the heat and leave to finish
cooking gently in the cooking liquid.

3. Melt 25g/1oz butter in a heavy-based pan and sprinkle over the flour. Stir
continuously with a wooden spoon to mix, then cook until the mixture smells nutty.

4. Gradually pour in the milk, stirring all the time, to make a smooth sauce. Add 290ml/½
pint of the fish cooking liquid and leave to simmer for 12 minutes.

5. Drain the hake and cut into 4 portions. Place on four warmed plates. Stir the chopped
parsley and the rest of the butter into the sauce.

6. Pour the sauce over half the fish. I think dishes like this look more attractive if
the fish is only partly covered. Serve with some potatoes boiled in salted water and a sprig of mint.


Zesty roast salmon & cod

Good source of omega-3
Serves 8

Ready in 45 minutes, plus 1-2 hrs marinating
407 kcalories, protein 41g, carbohydrate 15g, fat 21g, saturated fat 3g, fibre 2g, sugar
0g, salt 0.3g


• 4 EKO skinless salmon fillets, cut into 8
• 4 EKO cod loins, cut into 8
• 3 tbsp olive oil
• 2 oranges, zest and juice
• 85g raisins
• 3 red peppers, halved, seeded and each half cut into 3
• 3 orange peppers, halved, seeded and each half cut into 3
• 50g pine nuts
• large handful flatleaf parsley, roughly chopped

1. Place the fish in a large bowl, add 2 tbsp of the olive oil, orange zest and season well. Carefully toss the fish to coat, cover and leave to marinate in the fridge for 1-2 hours. Put the raisins into a small bowl, pour over the orange juice and set to one side. Heat oven to 200C/fan 180C/gas 6.

2. Place the peppers in a large shallow, ovenproof pan (approx 35cm diameter) or
large shallow roasting tray and drizzle with the remaining olive oil. Season, toss together and roast in the oven for 30 mins. Toast the pine nuts on a baking tray on another shelf of the oven for 8-10 mins, until golden.

3. Arrange the fish and raisins on top of the peppers and pour over the juices.
Scatter the pine nuts over and season with a good pinch of salt. Cook in the oven for 12-15 mins until the fish is just cooked through. Scatter with parsley and bring to the table


One-pot Cod with black olives & tomatoes

Low-fat family supper
Serves 4
Prep 10 mins
Cook 15 - 20 mins
Per serving
223 kcalories, protein 34g, carbohydrate 7g, fat 6g, saturated fat 1g, fibre 3g, sugar
0g, salt 3.05g


• 175g black olives in oil, stones removed
• 1 large onion, roughly chopped
• 400g can chopped tomatoes
• 4 EKO cod loins


  1. Preheat the oven to fan 180C/conventional 200C/gas 6. Heat 1 tbsp of the oil from the olives in an ovenproof pan. Tip in the onion and stir well, leave to cook for a minute or two and then give it another good stir. Add the tomatoes and some salt and pepper. Bring to the boil, then add the olives.
  2. Put the fish, skin side down, onto the sauce and drizzle over a splash more oil from the olive jar. Bake, uncovered, for 15 minutes until the fish is cooked. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges for squeezing over.


Grilled salmon with curly kale & a Noilly Prat sauce

Extra special main course
Serves 4
Prep 10 - 20 mins
Cook 8 - 10 mins
Per serving
651 kcalories, protein 38g, carbohydrate 2g, fat 54g, saturated fat 25g, fibre 1g, sugar 0g, salt 0.99g


• 4 EKO salmon fillets, skinned
• 50g butter,melted
• 140g curly kale, shredded
• steamed waxy new potatoes , to serve

• 600ml fish stock
• 4 tbsp double cream
• 4 tbsp Noilly Prat (dry white vermouth )
• 85g chilled unsalted butter, cut into small pieces
• 1 tsp fresh thyme leaves
• 20g pack of fresh coriander
• 3 limes
• 2 x 400ml cans coconut milk
• 2 tbsp light olive oil
• 25g butter
• 2 shallots, finely chopped
• 90g jar Thai red curry paste (we used Bart's spices)
• 500g basmati rice
• 4 kaffir lime leaves, fresh or freeze dried
• 6 skinless salmon fillets , each weighing about 140g/5oz
• 3 tbsp soy sauce (we used Kikkoman's)
• 2 tsp golden caster sugar
• 4 spring onions
• 1 plump red chilli, seeded and finely chopped
• simple green salad , to serve 

1. Preheat the grill to high. Make the sauce: pour the stock, cream and Noilly. Put
into a medium-sized saucepan and boil rapidly until reduced by three-quarters. Turn off heat and keep warm.

2. Brush the salmon on all sides with half the melted butter and season. Place on a
lightly buttered baking tray and grill for 8 minutes until just cooked through.

3. While the salmon is cooking, bring a large pan of salted water to the boil, add
the kale and cook for 3-4 minutes. Remove, drain well and return to the pan, then add the remaining melted butter and toss. Cover pan to keep warm.

4. Bring the sauce to a simmer, then whisk in the chilled butter one piece at a
time. Stir in the thyme and season to taste.

5. To serve, divide the kale between 4 warmed plates and top each with a piece of
salmon. Spoon some of the sauce over the fish and the rest around the kale. Serve with steamed new potatoes and any remaining sauce in a small jug. 


Grilled Salmon Steaks with Lemon and Thyme Scented Tomato Sauce

Serves 6


•1 medium white onion, thinly sliced
•4 garlic cloves, peeled and finely chopped
•4 cans (14 oz each) diced tomatoes in juice
•2 TB chopped fresh thyme, plus a few sprigs for garnish
•2 tsp finely chopped lemon zest (colored rind only-no white pith)
•1 cup pitted, roughly sliced green olives,
•1/4 cup capers, drained and rinsed
•3 pickled jalapeño chiles, stemmed, seeded and thinly sliced
•6 EKO salmon fillets


In a medium-size (4 or 5 quart) pot, heat 1/4 cup olive oil over medium. Add the onion and cook, stirring regularly, until just beginning to brown, about 5 minutes. Add the garlic and cook 1 minute. Raise the heat to medium-high and add the tomatoes with their liquid, thyme, lemon zest, half of the olives, half of the capers and half of the chiles.

Simmer briskly, stirring frequently, about 5 minutes. Reduce the heat to medium-low, and simmer for 15 minutes. Season with about 1 teaspoon salt. Cool.

Heat a gas grill to medium-low or build an indirect fire in your charcoal grill by banking all the medium-hot coals to the sides. Brush salmon steaks with oil and sprinkle with salt. Lay salmon over the hottest part of the fire and cook for about 4 minutes, until nicely browned underneath. Carefully flip the fish over onto the cooler part of the grill and cook 2 to 4 minutes until medium-rare.

Spoon the sauce into a deep platter and nestle the fish into it. Let stand at room temperature about an hour. Sprinkle the fish with the remaining olives, capers and chiles, decorate with thyme  sprigs and you're ready to serve.


Salmon with avocodo & grapefruit

Elegant supper
Serves 4

Takes 35-45 mins

536 kcalories, protein 29g, carbohydrate 8g, fat 44g, saturated fat 7g, fibre 4g, sugar
0g, salt 0.21g


• 2 ripe grapefruit (red looks pretty)
• lemon juice, if needed
• 4 tbsp extra-virgin olive oil
• 2 large ripe avocados
• 2 bunches of watercress
• 1 tbsp olive oil for the salmon
• 4 EKO skinned salmon fillets

1. Hold the grapefruit over a bowl to catch the juices, and peel it to remove all
the white pith. Cut the grapefruit between the membranes into segments. If necessary, add lemon juice to the grapefruit juices to make it up to 2 tbsp.Whisk in the extra virgin olive oil, then season with sea salt and pepper. Toss in the grapefruit segments.

2. Cut each avocado in half lengthways, remove the stones and peel. Cut the flesh
into wedges the size of the grapefruit segments, dropping them directly into the dressing with the grapefruit. Toss lightly, cover and chill for 10 minutes or so. Cut off and discard the stems of the watercress,wash the leaves well and shake dry.

3. Lightly oil the salmon, and cook in a non-stick frying pan on a highish heat,
skinned-side down first, then turn and cook lightly on the other side, until golden outside and still a little soft and pink in the middle (about 2-3 minutes each side).

4. Make a nest of watercress on each plate, put the salmon to the side, and use a
slotted spoon to arrange the avocado and grapefruit on top.Whisk the dressing, then drizzle it around the salmon and over the watercress.


Spiced salmon with coriander mash

Serves 4
Prep 10 mins
Cook 15 mins

Per serving 563 kcalories, protein 39g, carbohydrate 42g, fat 28g, saturated fat 10g, fibre 3g, sugar

5g, salt 0.54g


• 1kg floury potatoes, peeled and cut into chunks
• 2 tsp curry paste (tikka is good)
• 200g tub Greek yogurt
• 4 EKO salmon fillets
• 25g butter
• ½tsp dried chilli flakes
• about 4 tbsp milk
• large handful coriander leaves, chopped
• grilled tomatoes, to serve 

1. Boil the potatoes for about 12 mins until tender. Heat the grill to high, stir
the curry paste into 4 tbsp of the yogurt, then smear the mixture all over the salmon. Put the salmon in a large flameproof dish, skin-side up, and grill for 10 mins.

2. Drain the potatoes and return to the pan. Add the remaining yogurt with the
butter, chilli flakes and milk. Mash together with a potato masher or use an electric hand whisk to beat the mash to a really creamy texture, adding more milk if you need to. Stir the coriander leaves through. Pile onto plates, place the salmon next to it and drizzle with the cooking juices. Serve with grilled tomatoes.


Thai coconut rice with salmon

Make it in one pot
Serves 6
Ready in 1 hr - 1 hr 15 minutes
857 kcalories, protein 38g, carbohydrate 74g, fat 48g, saturated fat 24g, fibre 0g, sugar

2g, salt 2.55g


20g pack of fresh coriander

3 limes

2 x 400ml cans coconut milk

2 tbsp light olive oil

25g butter

2 shallots, finely chopped

90g jar Thai red curry paste (we used Bart's spices)

500g basmati rice

4 kaffir lime leaves, fresh or freeze dried

6 EKO skinless salmon fillets

3 tbsp soy sauce (we used Kikkoman's)

2 tsp golden caster sugar

4 spring onions

1 plump red chilli, seeded and finely chopped

simple green salad , to serve



1. You will need a wide-based shallow casserole about 30cm in diameter, or a deep-sided sauté pan, with a tight-fitting lid as the salmon needs to steam in a single layer. Pick the coriander leaves off the stalks, finely chop the stalks and put the leaves in a bowl. Grate the zest of one of the limes. Set aside. Pour both cans of coconut milk into a large jug, then fill one of the empty cans with cold water and stir this into the jug.

2. Heat the oil and butter in the pan over a lowish heat, tip in the shallots and
sizzle gently for about 5 minutes, stirring, until they start to turn golden. Stir the curry paste in and cook for another minute.

3. Take the pan off the heat and add the lime zest, coriander stalks, rice and a
heaped teaspoon of salt, then mix everything together until the rice is coated in the curry paste. (You can prepare this up to two hours ahead.)

4. Pour the coconut milk mixture over the rice and stir. Bring to simmering point on
a medium heat, stirring gently now and then. Get the spoon right to the bottom of the pan so the rice doesn't stick to it. Scatter in the lime leaves and leave everything to simmer, uncovered, for 5 minutes.

5. Stir the rice once more, then lay the salmon fillets on top. Cover and leave to
barely simmer over a very low heat for 15-20 minutes until the salmon looks cooked and the rice is tender. Cook everything very gently or you will have crunchy rice on the bottom and no liquid left.

6. While the fish is cooking, juice two of the limes (the grated lime and another)
and in a small bowl mix the juice with the soy sauce and sugar until the sugar has dissolved. Trim the spring onions, then split lengthways and slice into thin strands on the diagonal. Mix the spring onions and chilli with the coriander leaves. Cut the third lime into six wedges.

7. When the rice and fish are ready, take the pan off the heat and leave to stand
for 5 minutes. To serve, scatter a third of the coriander salad over everything in the pan. Spoon some coconut rice on each plate, then, using a fish slice, put a salmon portion on top. Drizzle with some of the soy and lime dressing and scatter a spoonful of the coriander salad on top. Give everyone a lime wedge to squeeze over it. Serve the remaining dressing if anyone wants extra, and a side salad.