Niki Bezzant has some great dishes to create with a freezer staple.
Frozen fish and seafood are useful to have on hand. If you haven’t had a look in a while, check out the great selection available in the freezer cabinet in your supermarket – you may uncover some tasty surprises. There are often good specials on these items, too, so stock up when you get the chance. Here are some of my favourite ways to use frozen fish and seafood.
1. Pad Thai
Add thawed frozen prawns to egg, spring onion and garlic in a hot pan. Toss to cook quickly, then add cooked rice noodles, sweet chilli sauce, tamarind sauce and fish sauce for a tasty Thai classic. Garnish with toasted peanuts, coriander and lime juice.
2. Fried rice with prawns
Use yesterday’s rice to make a tasty dinner. Cook defrosted prawns in a wok with spring onion, carrot, courgette, cabbage and other vegetables you have. Add cooked rice, soy sauce, fresh ginger and chilli if preferred.
3. Prawn cocktails
Revive a classic – use thawed, cooked prawns (or cook them yourself). Mix with a dressing made from half low-fat yoghurt and half reduced-fat mayonnaise mixed with a good dash of Tabasco and lemon juice. Add
to lettuce, avocado and tomato chunks in glass dishes.
4. Tasty fish bake
Layer frozen fish fillets in a baking dish with thickly sliced, parboiled potatoes. Top with pesto and pour over a can of flavoured or cherry tomatoes. Bake in the oven until everything is tender.
5. Seafood chowder
Use a mix of frozen seafood of your choice. Start the chowder with onion, garlic and diced potato in olive oil. Cook until soft then add fish stock and cook until tender. Purée using a stick blender then return to the heat and add frozen seafood. Cook until just cooked through. Add salt and pepper, fresh herbs and swirl through a dash of reduced-fat sour cream.
6. Steamed fish and couscous
For an easy, no-cook dinner (or even a work lunch), boil the jug and make couscous with your favourite seasoning sprinkled through – I like Moroccan seasoning. At the same time, microwave a ‘steam fresh’ fish fillet following packet directions. Serve with a leafy green salad.
7. Calamari rings with garlic and chilli
Toss thawed calamari (squid) rings in a hot pan with sliced garlic and chilli until just cooked through. Serve on mesclun leaves as a tasty starter with a dipping sauce made from reduced-fat mayonnaise, lemon juice and black pepper.
8. Seafood dumpling noodle soup
Pop frozen seafood dumplings in a pot of simmering salt-reduced chicken stock with a chunk of ginger, a dash of soy sauce and some sliced chilli. In the final minute of cooking add lots of baby spinach and some noodles. Simmer until noodles are just cooked.
9. Squid and white bean salad
Thaw frozen squid tubes and cut in squares, scoring lightly with the tip of a knife. Cook in olive oil in a hot pan with garlic, paprika and chilli. Add canned butter beans, rocket leaves and pitted olives. Serve with crusty bread.
10. Fish burgers
Use plain or crumbed fish fillets to make deluxe fish burgers. Cook fish following packet directions. Toast grainy rolls and top with reduced-fat mayonnaise, salad, tomato and avocado if preferred. Add fish and a squeeze of lemon juice. Serve with oven fries or wedges.
Recipe reproduced from eating in, fabulous food for friends and family, by Niki Bezzant.