scottish seafood recipes

scottish seafood recipes
Contents
Why Eat Seafood?
Why Buy Scottish?
Saithe Potato Surprise
Baked Haddock with Sesame & Smoked Paprika Butter
Asian Style Scottish Brown Crab Salad with Rice Noodles
Provençal Megrim Fillets
Smoked Mackerel & Feta Cheese Pannini
Crisp Hake with Tomato and Cayenne Salad
Creamy Smoked Mackerel Pitta
Smoked Trout with Spicy Corn Salad
Chinese Salt and Pepper Langoustine
Seared Scallops with Rocket Pesto
Mussels in White Wine
Mediterranean Mussels
Mackerel & Curried Cous Cous
Pan Seared Haddock on a Crisp Green Salad Thai Mussel Broth
Lime, Chilli and Mango Crab
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1
Eat More Fish
Why eat seafood?
Seafood is good for you.
There are many health benefits from eating a diet rich in fish and shellfish. It is good for your
heart and eyes, helps your complexion, and is also great for your hair!
Seafood contains important vitamins and minerals including vitamins D and B12, selenium and
zinc. Oil rich fish like herring and mackerel, and shellfish such as crab and mussels, are the best
natural sources of Omega 3. Omega 3 is important for brain development in young children,
helps to lower blood cholesterol, and boosts memory and concentration.
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Recipe
Why Title
buy
Scottish?
Over 60 different species are landed around Scotland’s 4,000 kilometres of beautiful clean
coastline, with landings of more than 400,000 tonnes each year, making Scotland one of the
largest seafood producers in Europe. You can easily find anything from gorgeous Scottish
langoustine, Scotland’s most valuable seafood product, to healthy oil-rich mackerel or Scottish
haddock, packed with minerals, protein and vitamin B, from your local fish monger, fish van
or supermarket.
Scottish fishermen care passionately about their industry. For them, fishing is not just a job;
it is a way of life that has shaped their communities and families. As a result, sustainability
and responsible fishing practices are upper-most in their mind, as they work to ensure that
the sea continues to provide a living for them and for future generations.
With so much top quality Scottish seafood around, you’re spoilt for choice if you want to prepare
a healthy, tasty and fast dish. In only minutes, you can pan fry, oven bake, poach, or grill a wide
range of readily available quality Scottish seafood and treat your loved ones to a delicious meal
that is nutritious and filling and ideal for a growing body or just for helping maintain a healthy
diet. This booklet contains some mouth watering recipes for you to enjoy. For more delicious
recipes and information on the Scottish seafood industry you can visit our website
www.seafoodscotland.org or email us on [email protected]
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Saithe Potato Surprise
Ingredients
675g (8oz) Scottish saithe or cod fillets,
skinned and cubed
30g (1oz) butter or margarine
2 leeks, thinly sliced
5ml (1 tsp) lemon juice
55g (2oz) walnuts, chopped
15ml (1 tbsp) fresh parsley
chopped (optional)
salt and black pepper
parsley to garnish
Serves 4
Fish Fact
Saithe is a member of the cod
family and is very versatile.
Method
Preheat the oven to 190°C/375°F, Gas Mark 5.
Melt the butter in a small pan or heatproof
casserole dish and cook the leeks until softened.
Transfer to a shallow ovenproof dish if
necessary, then arrange cubes of fish on top,
add lemon juice, nuts and parsley (if used).
Season, cover tightly and bake for 15-20 minutes
until cooked.
Serve in jacket potatoes and garnish
with parsley.
Fish Fact
The ‘thumbprint’ on a
haddock is known as
St Peter’s mark.
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Baked Haddock with Sesame & Smoked Paprika Butter
Ingredients
4 Scottish haddock fillets
15ml (1tbsp) sesame oil
28g (1tbsp) peanut butter
(crunchy or smooth)
5g (1tsp) smoked paprika
1 clove of garlic, mashed
juice of 1⁄2 lemon
freshly ground black pepper
sea salt
20g melted butter
Method
Mix the sesame oil, peanut butter, smoked
paprika, garlic and lemon juice together.
Spread on to the fish fillets to completely cover.
Season with freshly ground black pepper and
sea salt.
Bake in a moderate oven, 180°C or gas mark 5,
for 15-20 minutes.
Alternatively lightly grease a frying pan with
sesame oil and place the fish coated side up.
Cover with a lid and cook gently for 10 minutes.
Serve with lemon wedge and chives.
smoked paprika to sprinkle
chives and lemon wedge to garnish
Serves 4
7
Asian Style Scottish Brown Crab Salad
Ingredients
340g fresh white Scottish crabmeat
2 bunches of cooked rice noodles
2 tbsp of roasted sweetcorn
2 tbsp diced fresh mango
1 tbsp fresh coriander
4 tbsp of sweet chilli dipping sauce
Method
Mix the noodles along with the sweet chilli sauce
and coriander.
In a bowl mix the crab meat with the lime zest
and juice and a little seasoning.
Place the noodles on a plate and place the crab
on top. Sprinkle with the diced mango and corn
and dress with the olive oil.
Juice and zest of 1 lime
4 tbsp of olive oil
Serves 4
as a starter
Fish Fact
Crab is a superior
source of Omega 3.
9
Provençal Megrim Fillets
Ingredients
2 x 170g (6oz) Scottish megrim or
witch fillets, skinned
salt and black pepper
30ml (2tbsp) freshly chopped dill
30ml (2tbsp) medium fat goat’s
cheese or soft cream cheese
4 cherry tomatoes, thinly sliced
zest and juice of half a lemon
Serves 2
Fish Fact
Flat fish all start life
as round fish. One of
the eyes then moves to
create a flat fish.
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Method
Preheat the oven to 200ºC/400ºF, Gas Mark 6.
Place the fillets onto a board and season.
Sprinkle over half of the dill.
Lay the goat’s cheese over the fish and top with
the tomatoes. Roll up and place into a greased
ovenproof dish.
Add the lemon zest and juice and remaining dill.
Cook in the oven for 10-15 minutes.
Garnish with the remaining dill and serve
with asparagus.
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Smoked Mackerel & Feta Cheese Pannini
Ingredients
245g smoked Scottish
mackerel fillets, flaked
1 part baked ciabatta, cooked as per
pack instructions, split and cooled
30ml (2tbsp) mayonnaise
115g (4oz) feta cheese, finely sliced
1 large tomato, finely sliced
Serves 4
Method
Preheat a griddle pan.
Take the ciabatta and cut into 2 pieces.
Arrange the tomato on the base of each piece.
Mix together the mayonnaise and the smoked
mackerel and spread over the tomatoes, then
top with the feta.
Sandwich the ciabatta pieces together.
Place the ciabatta onto the griddle.
Weigh down with a plate and cook for 1-2
minutes. Turn the ciabatta pieces over and
repeat the process. Serve immediately.
Fish Fact
The average number of
mackerel caught by Scottish
vessels in a year would reach
2 and a half times around the
world if laid end to end!
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Fish Fact
Hake is Spain’s
favourite fish.
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Crisp Hake with Tomato and Cayenne Salad
Ingredients
1 Scottish hake fillet,
cut into finger sized pieces
110g plain flour
pinch salt
pinch cayenne pepper
pinch turmeric
2 tbsp vegetable oil
150mls beer
1 egg white, stiffly whipped
lime wedges
For the Salad
⁄2 punnet cherry tomatoes
1
1 tbsp balsamic vinegar
⁄2 bunch spring onions
Method
Sift the flour, salt and spices into a bowl. Season.
Make a well in the centre and add the beer until
you have a smooth batter. Add the egg white.
Place some oil in a frying pan, enough to fill
about an inch up the pan. Heat gently.
Dust the fillets in some flour and then coat
in the batter allowing the excess to drip off.
Carefully lower into the oil and fry until golden
brown on both sides. Drain on absorbent paper.
Serve with lime wedges on top of the salad.
For the Salad
Cut the cherry tomatoes in half, heat a little
oil in a pan and place them in cut side down.
After 2 mins, once they start to become golden,
pour in the balsamic vinegar and toss. Remove
from the pan and leave to cool.
1
mint leaves
salt & pepper
cayenne pepper
olive oil
Meanwhile pick the mint leaves and finely slice
the spring onions.
Once the tomatoes are cool place in a bowl with
the other ingredients and toss to combine.
Drizzle the oil and sprinkle on some Cayenne
to serve.
Creamy Smoked Mackerel Pitta
Ingredients
2 smoked Scottish mackerel fillets,
skinned and flaked
125ml (4fl oz) natural yoghurt
black pepper
Method
Put the mackerel and yoghurt in a bowl and mix
together. Season with black pepper.
Split the pitta breads and spoon in the creamy
mackerel, onion, cucumber and apple. Serve
wrapped in a napkin.
red onion, sliced
5cm (2inch) cucumber, diced
1 red apple, cored and diced
4 mini pitta breads
Serves 2
Fish Fact
An average sized mackerel
produces about 250,000 eggs.
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Fish Fact
A rainbow trout can easily
leap into the air three or
four times it’s body length.
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Smoked Trout with Spicy Corn Salad
Ingredients
Method
1 smoked Scottish trout
Break the smoke trout into large flakes.
1 baguette, thinly sliced
Heat the oil in a large frying pan, and gently
toast the baguette slices on each side.
2 tbsp olive oil
Remove and allow to cool.
Spicy Corn Salad
3 tbsp corn kernels
50g french beans,
cut on diagonal
2 tbsp olive oil
juice of 1 lime
⁄2 red chilli, diced
1
salt and pepper to season
pinch cayenne pepper
Top each croute with a spoonful of the corn
salad and some of the trout flakes.
For the salad
Blanch the green beans for 30 secs until
just cooked.
Whisk the oil, lime juice, seasoning, and spices
to combine.
Add the rest of the ingredients and allow
to infuse for about 20 mins.
pinch cumin
⁄4 red pepper, diced
1
2 spring onions, sliced
pinch coriander leaves
pinch flat parsley leaves
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Chinese Salt & Pepper Langoustine
Ingredients
1kg raw peeled Scottish langoustine
5g (1tsp) Chinese 5 spice powder
5g (1tsp) ground sichuan peppercorns
5g (1tsp) ground black peppercorns
30g (2tbsp) salt
a little oil for searing
Serves 4
Fish Fact
Scotland is the
world’s largest
producer of
langoustine!
Method
Dry fry the salt for a few minutes to colour
slightly then add the 5 spice, Sichuan pepper
and black pepper. Remove from the heat
and cool.
Meanwhile griddle or fry the langoustine
in the minimum of oil until cooked,
about 30-40 seconds.
Add a little of the salt mixture to the pan
and toss for another 30 seconds.
Serve immediately with lemon juice and
chives to garnish.
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Seared Scallops with Rocket Pesto
Ingredients
6 large Scottish king scallop meats
115g (4oz) wild rocket (reserving
a handful for serving)
55g (2oz) grated parmesan
1 garlic clove
55g (2oz) pine nuts, toasted
150ml (5fl oz) olive oil
30g (1oz) butter
4 shallots, finely chopped
2 beefsteak tomatoes, sliced
Serves 2
Method
Place the rocket, parmesan, garlic and pine nuts
into a food processor or a pestle and mortar and
blend or pound until the mixture resembles a
thick paste. Add the oil in a steady stream until
the paste has a ‘spoonable’ consistency.
Melt the butter in a frying pan, add the shallots
and scallops and cook, without moving, for about
2 minutes. Turn over and cook the same for a
further 2 minutes. Remove and put to one side.
Wipe the pan and add the tomatoes. Cook for
2 minutes each side until warm and beginning
to caramelise.
Place the tomatoes on a plate, top with the
scallops and shallots. Drizzle with the rocket
pesto and garnish with a handful of rocket.
Serve immediately.
Fish Fact
Scallops have eyes!
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Mussels in White Wine
Ingredients
900g (32oz) of Scottish mussels
2oz butter
2 cloves chopped garlic
1 finely chopped onion
5 fl oz dry white wine
3 tbsp double cream
salt and freshly milled black pepper
chopped parsley
Method
Melt the butter in a large saucepan and gently
fry the onion and garlic until soft.
Pour in the white wine, and when it comes to
the boil put in the mussels. Cover with a lid and
simmer for four or five minutes, occasionally
shaking the pan.
Remove the mussels from the pan and keep
warm. Simmer the liquid to reduce by half and
then add the cream, salt and pepper and parsley.
Pour the sauce over the mussels and serve with
crusty bread.
Serves 2
Fish Fact
Mussels have a foot
and a beard!
Mediterranean Mussels
Ingredients
1.8kg (64oz) of Scottish mussels
1 large onion, finely chopped
4 garlic cloves, finely chopped
1 tin of chopped tomatoes (450g)
2 glasses of white wine
1 tbsp paprika
oregano
black pepper
Method
Heat the olive oil in a large pan and add the
onions and fry on a low heat for about
10 minutes or until soft. Add the garlic and
cook for another minute.
Add the other ingredients except the mussels
and bring to the boil. Turn the heat down and
simmer for about 10 minutes.
Add the mussels to the pan and cover and
simmer for about 5 minutes until the shells
open. Serve in large bowls with fresh
crusty bread.
2 bay leaves
1 tbsp olive oil
crusty bread
Serves 4
as a main course
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Mackerel & Curried Cous Cous with Dressing
Ingredients
2 smoked Scottish mackerel fillets
coriander sprigs, soaked in iced water
For the Cous Cous
⁄3 cup water
1
⁄3 cup chicken or vegetable stock
1
25g butter
1 cup cous cous
⁄4 cup raisins
Method
Flake the smoked mackerels and retain.
Spoon some curried cous cous on the plate,
top with the flaked mackerel and drizzle round
some dressing.
For the Cous Cous
In a pan, boil the water stock and butter.
Place the cous cous and raisins in a bowl then
pour the stock over and cling tightly for 10 mins.
1
⁄4 cup curry vinaigrette
1
Fork through and add the spring onions,
harrissa, vinaigrette and pine nuts.
⁄8 tsp harrissa paste
1
5 spring onions, sliced
In a blender add all the ingredients except
the oil.
Curry Vinaigrette
With the motor running slowly add the oil.
Season and use.
3 tbsp lemon juice
1 garlic clove, crushed
1 tsp dijon mustard
1 tsp curry powder
⁄4 tsp ginger, grated
1
⁄3 cup olive oil
1
⁄3 cup vegetable oil
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For the Vinaigrette
⁄4 cup pine nuts
1
Pan Seared Haddock on a Crisp Green Salad
Ingredients
1 fillet of Scottish haddock, skin on and
portioned into bite size pieces
For the Salad
2 banana shallots, sliced
⁄2 carrot, cut into fine julienne
1
25g mange tout, sliced
10 mint leaves
10 coriander leaves
1 red chilli, sliced on the bias
For the Dressing
2 tbsp brown sugar
2 tbsp sugar
2 tbsp water
2 tbsp fish sauce
2 tbsp lime juice
Method
Pan sear the Haddock until golden brown for
about 90% of the cooking time on the skin
side only.
Turn over and finish cooking for a further minute.
For the Salad
Toss all ingredients in a bowl and season.
For the Dressing
Dissolve the sugar and water in a pan over a
low heat. Continue to cook over a low heat until
lightly golden. Add the fish sauce and lime juice
and cool.
Thai Mussel Broth
Ingredients
300g fresh Scottish mussels, cleaned
100mls chicken or fish broth
1 stalk fresh lemongrass
1 kaffir lime leaves
20mls white wine
1 dash rice vinegar
1 fresh red chilli, finely sliced
1 tbsp fish sauce
pinch brown sugar
2 tbsp chopped fresh coriander
Method
Pour the stock into a wok or large frying pan
(Note that you will also need a tight-fitting lid).
Add the minced lemongrass (including the upper
stalk), plus the lime leaves. Bring to a boil over
high heat, and then reduce to medium-high.
Add the wine, vinegar, chillies, fish sauce,
sugar and chopped coriander. Stir to incorporate.
When sauce is gently boiling, add the mussels.
Stir them in, and then cover with a tight-fitting
lid. Allow to cook for 2-3 minutes.
Remove lid and gently stir the mussels. If some
of them still haven’t opened, put the lid back
on and allow to cook 1 more minute.
Remove from heat. Taste-test the sauce, adding
more fish sauce if not salty enough. If too salty,
add a squeeze or two of lime or lemon juice.
If too sour, add 1⁄2 more teaspoon sugar. If not
spicy enough, add more fresh garlic and/or
fresh chilli. Serve in a warm bowl.
Lime, Chilli and Mango Crab with Potato Blinis
Ingredients
1 red chilli
1 lime, zest and juice
Method
Chop the chilli and place in a bowl with the lime
zest and juice and add the crabmeat.
250g white Scottish crabmeat
Fold in the diced mango and allow the flavours
to develop for a few minutes.
⁄4 mango, cut into a small dice
At the last minute stir in the coriander.
1
2 tbsp chopped coriander
Potato Blinis
450g potatoes
2 tbsp plain flour
2 tbsp crème fraiche
2 eggs
1 egg yolk
1 lemon, zested
1 tbsp chopped chives
Garnish
sprigs frisee leaves
sprigs flat parsley leaves
sprigs chervil
Potato Blinis
Peel and dice the potatoes and place in a pan.
Cover with water, add a pinch of salt and bring
to the boil. Simmer until tender.
Pass potatoes through a ricer or mash well
whilst the potatoes are still warm. Weigh out
250g of potato.
Place in a bowl, whisk in the flour then the
crème fraiche.
Add the eggs one at a time until combined.
Add the other ingredients.
The mix should hold its shape.
Cook in a sauté pan gently until evenly browned
for 1-2 mins then turn over for a further minute.
Remove and allow to cool, spoon some of the
crab mixture on.
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Produced by Seafood Scotland
Funded by Scottish Government’s ‘Eat More Fish’ Campaign
www.seafoodscotland.org
Designed by Almond, Photography by Forth (pages 9, 14 & 18) | www.almondtds.com