If you are a seafood lover, you will definitely want to try out the smoky fish pie recipe. It calls for smoked haddock or cod fillets, but if you would prefer to use another type of fish you can feel free to do so. The fish itself gives you lots of protein and nutrients, and the fresh vegetables only add further to this.

It is a delicious dish that takes no more than an hour to prepare, and one that the whole family will love. It is also a great recipe to prepare for guests when you are entertaining.

Ingredients (Serves 4)

• 900 g smoked haddock or cod fillets
• 600 ml skimmed milk
• 2 bay leaves
• 115 g button mushrooms, quartered
• 115 g frozen peas
• 115 g frozen sweetcorn kernels
• 675 g potatoes, diced
• 5 tbsp low fat natural yogurt
• 4 tbsp chopped fresh parsley
• 60 g smoked salmon, sliced into thin strips
• 3 tbsp cornflour
• 25 g smoked cheese, grated
• salt and pepper

1. Preheat the oven to 200°C. Place the fish in a pan and add the milk and bay leaves. Bring to the boil, cover and then simmer for 5 minutes.
2. Add the mushrooms, peas and sweetcorn to the pan, bring back to a simmer, cover and cook for 5 to 7 minutes. Leave to cool.
3. Place the potatoes in a pan, cover with water, boil and cook for 8 minutes. Drain and mash with a fork or a potato masher. Stir in the yogurt, parsley and seasoning. Set aside.
4. Using a slotted spoon, remove the fish from the pan. Flake the cooked fish away from the skin and place in an oven proof gratin dish. Reserve the cooking liquid.
5. Drain the vegetables, reserving the cooking liquid, and stir into the fish with the salmon strips.
6. Blend a little cooking liquid into the cornflour to make a paste. Transfer the rest of the liquid to a pan and add the paste. Heat through, stirring until thickened. Discard the bay leaves and season to taste.
7. Pour the sauce over the fish and vegetables. Spoon over the mashed potato so that the fish is covered, sprinkle with cheese and bake for 25 to 30 minutes. Serve.

Stir fry can easily be considered as one of the most nutritional meals in the world. It combines fresh vegetables with soy sauce and egg noodles, all which are high in nutrients and delicious as well.

You can have a lot of variety and versatility with stir fry because you can basically throw whatever you want into it. This is especially favorable if you have children, because we all know how picky children can often be. You can also cover up the taste of the vegetables with the soy sauce so the children will not even notice that they are eating them.

Ingredients (Serves 4)

• 100 g thin asparagus spears, trimmed
• 1 tbsp sunflower oil
• 2.5 cm fresh ginger root, cut into thin strips
• 1 medium leek, shredded
• 2 medium carrots, julienned
• 100 g baby sweetcorn cobs, quartered lengthwise
• 2 tbsp light soy sauce
• 1 tbsp oyster sauce
• 1 tsp clear honey
• 450 g cooked assorted shellfish, thawed if frozen
• freshly cooked egg noodles to serve
• 4 large cooked prawns and small bunch fresh chives to garnish

1. Bring a small pan of water to the boil and blanch the asparagus for 1 to 2 minutes. Drain, set aside and keep warm.
2. Heat the oil in a wok or large frying pan and stir fry the ginger, leek, carrot and sweetcorn for 3 minutes.
3. Add the soy sauce, oyster sauce and honey to the wok. Stir in the shellfish and stir fry for 2 to 3 minutes until the vegetables are just tender and the shellfish are heated through. Add the blanched asparagus and stir fry for about 2 minutes.
4. To serve, pile the cooked noodles on to 4 warm serving plates and spoon over the seafood and vegetables stir fry. Serve garnished with a large prawn and freshly snipped chives.

“When you are preparing dense vegetables, such as carrots and other root vegetables, for stir frying, slice them into thin, evenly sized pieces so that they cook quickly and at the same rate. Delicate vegetables, such as bell peppers, leeks and spring onions do not need to be cut as thinly”.

If you love exotic food, then the orange marinated fish and rice recipe is one you are definitely going to want to try out for yourself. You will need quite a few ingredients to prepare this recipe but it will definitely be worth it, especially when you take the nutritional value into consideration here.

Green pepper, red pepper, yellow pepper, long grain rice, onion - this recipe is full of fresh and nutritious vegetables and delicious spices as well such as cumin, oregano, and salt and pepper.

Ingredients (Serves 4)

• 450 g firm white fish fillets (such as cod or monkfish), skinned and cut into 2.5cm cubes
• 2 tsp ground cumin
• 2 tsp dried oregano
• 2 tbsp lime juice
• 150 ml unsweetened orange juice
• 1 tbsp dark muscovado sugar
• 3 garlic cloves, chopped finely
• 1 large onion, chopped
• 1 medium red pepper, deseeded and sliced into rings
• 1 medium green pepper, deseeded and sliced into rings
• 1 medium yellow pepper, deseeded and sliced into rings
• 1.2 liters fish stock
• 350 g long grain rice
• salt and pepper
• crusty bread to serve
• fresh oregano leaves and lime wedges to garnish

1. Place the cubes of fish in a bowl and add the cumin, oregano, salt and pepper, lime juice, orange juice and sugar. Mix well, cover and leave to chill for 2 hours.
2. Place the garlic, onion and peppers in a large pan. Pour over the stock and stir in the rice. Bring to the boil, cover and cook for 15 minutes.
3. Gently add the fish and the marinade juices to the pan. Bring back to the boil and simmer, uncovered, stirring occasionally but taking care not to break up the fish, for 10 minutes until the fish is cooked and the rice is just tender.
4. Season with salt and pepper to taste and transfer to a warm serving plate. Garnish with fresh oregano and lime wedges and serve with crusty bread.

“If you prefer, you can also use rum in the marinade instead of the orange juice”.