LAND a great deal on fish this week and boost your health into the bargain.
We spent £6.3billion on seafood last year, with salmon, cod, tuna, prawns and haddock our top five.
But we still aren’t getting the two portions a week that experts recommend for a healthy diet.
I have found this week’s best fish offers. Give them a go and you will soon be hooked.
MAKE a meal of seafood with Morrisons Mussels, 175g, down from £1.41 to £1.24 until Sunday.
Buy two Waitrose 1 Wild Alaskan two Sockeye Salmon Fillets for £5.24, down from £6.99 until October 31.
Save £2.83 on Young’s Frozen Gastro Jumbo Wholetail Scampi, 220g, down from £5.83 to £3 at Morrisons.
Buy two packs for £7.50 on a variety of seafood at Waitrose, saving up to £2.48, including Waitrose Extra Large King Prawns, £4.99 per pack.
Brilliant in bagels, Morrisons Smoked Salmon, 60g, is down from £2.47 to £2.
Asda has dipped its fish fingers in tomato sauce already, six Fish Fingers with Ketchup, £1.80.
Save £1 on Birds Eye Inspirations two Lightly Dusted Cod Fillets with Sea Salt & Rosemary, £3 at ocado.com until October 31.
Feed a crowd with three for £6.50 on Tesco Classic Kitchen Fish Pie, 450g, £2.50 for one.
Save 20 per cent on new fish lines at M&S including Perfect-to-Poach Cod down from £6 to £4.80.
Lidl’s Deluxe Three-Fish Roast (with cod, salmon and smoked haddock), 750g, is £5.99.
Save 25p on Sainsbury’s Taste the Difference Melting Middle Smoked Haddock with Cheddar & Leek Fishcakes, now £2 for a two-pack.
Sainsbury’s Taste the Difference Yellowfin Tuna Lime & Coriander Fishcakes are down from £2.25 to £1.75, for a pack of two.
Save £1 on John West Wild Red Salmon, 213g, now £3.50 from £2.50 at Morrisons.
Buy a Deluxe Whole Salmon Side (with Garlic & Herb Butter and Rosemary Sprigs or with Lemon & Dill), 700g, for £9.99 at Lidl.
Save 20 per cent on Big Fish Sweet Chilli Marinated Frozen Salmon Fillets, £4.71 from ocado.com until October 31.
Sweet Potato Fish Pie
500g sweet potatoes, peeled
500g white potatoes, peeled
½ bunch flat leaf parsley, chopped
METHOD: To make the mash, quarter the peeled potatoes, place in a large saucepan and cover with cold, salted water.
Bring to the boil and cook for approximately 15 minutes until the potatoes are starting to fall apart.
Then drain and tip back into the saucepan. Cook over a medium heat for two to three minutes, stirring to help remove any excess moisture from the potatoes. Set to one side.
Meanwhile, to make the sauce, melt 30g of the butter in a large saucepan. Add the flour and mix well.
Cook for a minute. Add the milk to the pan in small additions.
Each time allow the milk to warm through then whisk to combine. This will help to avoid lumps.
Once all of the milk is added, bring to the boil and allow to thicken. Make sure you keep whisking throughout. This should take approximately two minutes. Remove from the heat, add the Dijon mustard, chopped flat-leaf parsley and season well.
To assemble the fish pie, preheat the oven to 180C fan/200C/ Gas 6.
Place the fish pie mix and raw prawns in the base of a large ovenproof dish.
Blot with kitchen paper to remove any excess water from the mix. Spoon over the prepared sauce.
Roughly mash the cooked potato using a fork or potato masher. Add the remaining 25g of butter and season well.
Place the mash in a piping bag, fitted with a star nozzle and pipe the mash on top of the fish and sauce. If you don’t have a piping bag, use a spoon.
Bake in the preheated oven for 35-40 minutes until golden and bubbling.
Macaroni and Cauliflower Cheese Bake With Seafood
1 cauliflower, cut into small florets
30g butter or sunflower spread
100g mature cheddar, grated
240g smoked haddock fillet, skinned
1 tbsp light olive oil or sunflower oil
METHOD: Heat the oven to 180C/160C fan/Gas 4. Boil the macaroni with the cauliflower florets for 10 minutes then drain. Melt the butter in a pan, stir in the flour, cook for 1 minute and gradually whisk in the milk. Cook, stirring, to form a smooth sauce. Add half the cheese, mix well and remove from heat. Dice the fish and add it to the sauce along with the prawns. Spoon into a baking dish with the pasta and cauliflower.
Mix remaining cheese with the breadcrumbs and oil. Sprinkle over the pasta and bake for 25 to 30 minutes until golden. Serve with green beans.
Cod Pesto Parcels
4 fresh cod fillets, approx 130g, skinned
1 large handful cherry tomatoes
METHOD: Cut out four squares of foil. Drizzle a little oil on the foil then sit a cod fillet on each square. Spread the pesto on top of the fillets.
Cut the cherry tomatoes in half and scatter them around the fish, then give each portion a good squeeze of lemon. Fold the foil into parcels, then bake in the oven at 180C/350F/Gas 4 for 15 minutes, until the fish is cooked and flakes easily with a fork. Serve drizzled with the juices from the foil.
Garnish with salad leaves such as rocket.
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