5 Minute Fish Lunch Recipes

In the past few weeks, we have been trying to include more fish in our diet, you might have noticed some of our latest recipes: Salmon Fishcake with Warm Tomato Balsamic Salad Recipe, Tex-Mex Tuna Burgers Recipe, Tuna Meatballs Pasta Recipe and Asian Saucy Salmon Noodles Recipe.

Not only fish is delicious, it is very healthy and oily fish are considered a superfood. According to the government’s recommendation, we should eat at least two portions of fish weekly, including one portion of oily fish. 

Oily fish such as salmon, sardines, mackerel, tuna and trout, are rich in omega-3, which has been scientifically proven to reduce the risk of cardiovascular diseases, lowering blood pressure and reducing fat build-up in the arteries.

I understand life is very busy and sometimes we might not eat fish, thinking it might take time to prepare it. However there are quick and easy ways to include more fish in your diet, such as by adding some tinned fish to your toast, wrap or pasta for a quick lunch. Check out the recipes below from Fish is the Dish website:

Mackerel Topped Oatcakes (serves 2):

Ingredients:

• 75g smoked mackerel fillet
• 1½ tbsp reduced-fat créme fraîche
• 6 oatcakes
• Flat-leaf parsley, to garnish
• 4 radishes, trimmed and sliced, to serve

Method:

1. Remove the skin and flake the smoked mackerel flesh into a bowl. Break it down with a fork, the more you mix, the smoother the topping will be. If you prefer a coarser type, go easy with the fork.
2. Add the crème fraîche and lemon juice and mix it up. If your mackerel wasn’t peppered, you might like to add some but it should be salty enough.
3. Serve the creamy mackerel, garnished with the parsley, with the oatcakes and rashishes on the side. 

Smoked Salmon Scrambled Eggs (serves 1):

Ingredients:

• Smoked Salmon flakes
• 2 or 3 eggs
• Milk
• Salt and Pepper
• Bread to toast

 Method:

1. Crack 2 or 3 eggs into a bowl and beat them until they turn a pale yellow colour.
2. Heat a pan, add butter and let it melt.
3. Add a splash of milk to the eggs and whisk again.
4. Pour in the egg mixture and let it sit, without stirring, for 20 seconds. Stir with a wooden spoon, lifting and folding it over from the bottom of the pan. Let it sit for another 10 seconds then stir and fold again.
5. Repeat until the eggs are softly set and slightly runny in places, then remove from the heat and leave for a few seconds to finish cooking. Give a final stir and flake in smoked salmon pieces.
6. Serve with toast.

Sardines on Toast (serves 1):

Ingredients:

• Bread to toast
• Tin of sardines (tomato sauce/olive oil/brine)

 Method:

1. While your bread is in the toaster, mash up the sardines with a fork, depending on how fine/coarse you like them.
2. Smother the toast with the fish and eat it while it’s warm. 

Smoked Mackerel and Piccalilli Wrap (Serves 2):

Ingredients:

• 2 x 75g smoked mackerel fillets, cut into thick strips
• 2 tortilla wraps
• Handful cos lettuce leaves, shredded
• 2tbsp good-quality piccallili
• Juice of ½ lemon, to squeeze over

 Method:

1. Warm the mackerel strips in a hot dry frying pan for a few minutes, turning, until they’re heated through. Remove from the pan and keep warm.
2. Place the wraps, one at a time, into the frying pan and turn once, until they’re hot and take on a little colour.
3. Place the wraps on a serving plate and top with the mackerel strips in the centre. Spoon over the piccalilli and sprinkle with the shredded lettuce. Add a squeeze of lemon juice, roll up and munch!

 What is your favourite quick dish meal?