Serves: 4

A flavorful simple easy recipe

• Ingredients

4 baby bok choy, ends trimmed
1 red bell pepper, thinly sliced lengthwise
4 6-ounce halibut fillets
1/2 teaspoon black pepper
3 scallions (white and green parts), thinly sliced on a diagonal
zest from 1/2 orange
3 tablespoons low-sodium soy sauce
3 tablespoons rice vinegar
2 tablespoons sesame oil
1 tablespoon grated ginger root
Cooked brown rice

• preparation

Heat oven to 400° F.
Prepare four 15-inch squares of parchment paper or aluminum foil and arrange on 2 baking sheets.
Cook the bok choy in boiling water for 5-6 minutes.
Cut the bok choy in quarters lengthwise. Divide bok choy and bell pepper evenly among the squares, place the halibut fillets on top, sprinkle with black pepper, and top with the scallions and zest.

In a small bowl, combine the soy sauce, vinegar, oil, and ginger. Spoon half of the mixture evenly over the halibut.
Top each fillet with another square of parchment or foil and fold the edges over several times to seal. Bake for 15 minutes.
Transfer each packet to a plate. Slit open the package Being careful of the steam that will escape.
Serve with brown rice and remaining sauce.

Serves: 6

Bouillabaisse is a testament to the coastal heritage of Marseille, showcasing the region's abundant seafood and Mediterranean influences. It has become an iconic dish in French cuisine, renowned for its complex flavors and rustic charm.

• Ingredients

3 pounds dressed fish (bass, cod, flounder, whiting, orange roughie or tilefish)
12 mussels
12 clams
1-2 pound live lobster
1/4 cup olive oil
1 cup chopped onion
1/2 cup cleaned and chopped leek
2 garlic cloves, minced
2 tablespoons chopped parsley
1 pound tomatoes, peeled, seeded and chopped
1 bouquet garni
4 ounces fennel, cut into julienne
1/2 teaspoon salt
1 teaspoon saffron
12 slices garlic bread

• preparation

Use a variety of fish like bass, cod, flounder, whiting, orange roughie, or tilefish. Cut into 1 inch cubes.
Scrub and wash mussels and clams.
Heat oil in a heavy pot. Add onion and leek. Cook over low heat for 5 minutes. Add garlic, parsley, chopped tomatoes, bouquet garni, salt and saffron.
Cut live lobster across into pieces, and crack the claws.
Layer fish, shellfish and lobster on top of vegetables. Cover with boiling water.
Simmer 15 to 20 minutes. Arrange fish in a serving earthtenware dish. Reduce cooking liquid by one third. Cut bread into round slices. Toast lightly.
Rub with a garlic clove. Pour liquid over fish. Heat, and serve in soup plates with bread.

Serves: 4

Children will enjoy these fish fingers.

• Ingredients

4 white fish fillets, cod, halibut,tilapia, perch or basa fish fillets (about 6 oz/175 g each)
1/3 cup (75 mL) light mayonnaise
3/4 cup (175 mL) dry bread crumbs or panko
1 tbsp (15 mL) minced fresh parsley
1-1/2 tsp (7 mL) Cajun seasoning

garnis: lemon wedgews

• preparation

Preheat oven to 450 degress F.
cut fish into 3- x 1-1/2-inch (8 x 4 cm) fingers; place in large bowl.Add mayonnaise; toss to coat.
In shallow dish, combine bread crumbs, parsley and Cajun seasoning; dip fish into bread crumb mixture, turning to coat.

Bake on greased rimmed baking sheet, turning once, for about 15 minutes or until dark golden and fish flakes easily when tested.

Serves: 6

• Ingredients

1/4 cup olive oil
1 medium chopped onion
3 cloves minced garlic
1 tablespoon chopped parsley
2 pounds chopped canned tomatoes
2 tablespoons tomato paste
1 cup white wine
1/2 teaspoon salt
1/4 teaspoon white pepper
1 pound fillet of bass or rockfish
12 shrimp , cleaned and deveined
12 cherrystones
12 fresh mussels

• preparation

In a heavy pot, heat the oil. Add onion, garlic, and parsley. Stir over moderate heat. Do not brown.
Add the chopped, seeded tomatoes and tomato paste, wine, salt and pepper. Simmer for 10 minutes. Simmer for 10 minutes.
Cut the fish into portions. Add to pot together with the clean shrimp. Cook for 5 minutes.
Steam the clean cherrystone clams and mussels in a pot with a little water. Add to the stew with the strained juice.
Heat before serving.

Serves: 4

• Ingredients

4 fish fillets, (such as catfish, trout or salmon) about 1-1/2 lb (750 g) total
1 tbsp extra-virgin olive oil
1 tsp grated lemon rind
2 tsp lemon juice
1/4 tsp salt
1/4 tsp pepper
2 tbsp drained oil-packed sun-dried tomatoes, thinly sliced
2 tbsp chopped black olives
2 tbsp rinsed capers
4 fresh thyme sprigs

• preparation

The fish can be enclosed in parchment paper or foil.
Preheat oven to 400 F.
Cut four sheets of heavy-duty foil or parchment paper in 6 to 8 inches long; arrange fish in single layer in center. Brush fish with half of the oil; turn.

In small bowl, whisk together lemon rind and juice, salt, pepper and remaining oil; brush over fish. Sprinkle with tomatoes, olives, capers and thyme.
Double-fold sides then ends to seal, leaving room in package for steam.

Place, seam side up, in oven; cook until fish flakes easily when tested, about 15 minutes.

Serves: 4

• Ingredients

1 carrot, chopped
1 celery stalk with leaves, chopped
5 black peppercorns
2 sprigs parsley
1 bay leaf
1 sprig fresh thyme
3 whole cloves
strip lemon rind
1 lb. lean fish bones and trimmings (cod, halibut, bass) Do not use mackerel, mullet, or salmon in this recipe; their taste is too strong.)

• preparation

Place water, onion, carrot, and celery in stockpot. Tie peppercorns, parsley, bay leaf, thyme, cloves, and lemon rind in a square of cheesecloth and add to pot. Add rinsed fish bones and trimmings. Heat to a simmer over medium high heat. Simmer for just 15 minutes, no longer. Skim the surface of the soup, strain the stock, and refrigerate or freeze.

Serves: 2

• Ingredients

2 large flounder fillets, cut in half lengthwise
salt and pepper to taste
1 tablespoon flour
1 egg, beaten
2 tablespoons olive oil
1 cup fiddleheads, trimmed and cleaned, and steamed 5 minutes
6 small red potatoes, steamed
1 tablespoon melted butter
Garnish: chopped parsley and Micro greens

• preparation

Season the flounder with salt and pepper. Cut in half lengthwise. Coat in flour, dip in egg. Heat a frying pan with a tablespoon of olive oil. Fry fish gently until golden, about 2 minutes each side, remove from pan and transferred to 2 plates
Garnish plates with steamed fiddleheads and red potatoes and micro greens . Pour melted butter over. Sprinkle flounder with parsley.

Serves: 4

Fried Finnish vendace or “muikku” in Finnish is a freshwater whitefish, the equivalent of Finland’s own ‘fish and chips’ as the dish features a local fish that is found in Finland, served with mashed potatoes.

• Ingredients

2 cups of plain flour
1 cup of rye flour
2 lbs small vendaces (dried and gutted)
White pepper
Salt
Butter
1 tbsp of cooking oil or olive oil
Mayonnaise or yogurt sauce

• preparation

Season the plain and rye flour with salt and pepper in a large bowl.
Coat the vendace in the flour mixture.
Fry the fish in a pan in the butter-oil mixture over medium heat until brown on both sides.
It takes about 3-4 minutes to fry the fish on each side. Proceed to add some additional butter and oil when to cook more fish. The dish is best served with fried potatoes (or mashed potatoes) and a sauce.

Serves: 4

Flying fish is a well known delicacy in Barbados and can be found in the homes of many Barbadians. Whether its fried or stewed, flaked or striped, flying fish is loved and enjoyed by every Bajan alike! The delicious little fish is often fried and eaten in bread with a variety of toppings; referred to locally as a “fish cutter”.

• Ingredients

Flying Fish fillets
1 lime
2 teaspoons salt
2 tablespoons Caribbean seasoning
1 egg
1 cup extra fine breadcrumbs
1 cup flour
Salt and black pepper
1 teaspoon paprika (other dried seasonings)
Oil for frying

• preparation

Place flying fish in a bowl and squeeze the juice of the lime onto the fish, sprinkle the two table spoons of salt onto the fish and make sure its evenly coated in the mixture. This process is called “lime and salting” and it is a necessary step for Barbadians when preparing fish.

Let the mixture soak for 1/2 hour, then rinse the fish off with water and pat dry. Add the two tablespoons of Caribbean seasoning to the fish and ensure it is well coated. Cover the fish and leave for an hour, to allow the flavours to penetrate the fish.

Wisk the egg in a medium sized bowl and add salt and pepper to taste. Add breadcrumbs, flour, paprika, salt, pepper and any other dry seasons you may have into a medium sized bowl and combine the mixture.

Heat oil in shallow flying pan. Dip fish one at a time into the egg mixture and let it soak for a minuet. Shake off the excess egg and dip fish into breadcrumb mixture making sure the fish is completely covered. Once again shaking off the excess mixture and place fish gentle into hot oil and allow to cook until golden brown on both sides. When finished remove fish from oil and place on absorbent paper to collect excess oil.

Recipe source; https://loopbarbados.com/

Serves: 6

A simple Indian croquette with fish, bold hints of cumin and green chile, and a refreshing mint chutney. This is a great way to use up leftover cooked white fish

• Ingredients

8 oz boneless and skinless cooked white fish (cod or red snapper fillets)
1 lb. russet potatoes, peeled and cut into 1-inch chunks
Kosher salt
1/2 cup whole-wheat bread crumbs
2 tbsp. fresh lime juice
2 tbsp. roughly chopped cilantro
1 tsp. ground cumin
1 small green Indian chile or serrano, stemmed, seeded, and minced (optional)
1/4 cup vegetable oil
Mint chutney, for serving

• preparation

Cover the potatoes with salted water in a medium saucepan, bring to a boil, and cook until tender, about 15 to 20 minutes. Drain the potatoes and let them cool completely.
Add the potatoes to the bowl with the flaked fish along with the bread crumbs, lime juice, cilantro, cumin, and chile, season with salt, and lightly mash the potatoes with the other ingredients until evenly combined. Form the mixture into six 3-inch-wide, 3⁄4-inch-thick patties.
In a 12-inch nonstick skillet, warm the oil over medium heat. Add the patties and cook, flipping once, until golden brown, about 6 minutes. Transfer the fish patties to a serving platter and serve while hot with mint chutney on the side.

Serves: 4

Moqueca is an Angolan and Brazilian seafood stew. Moqueca is typically made with shrimp or white fish as a base with tomatoes, onions, garlic, lime and coriander.

• Ingredients

3 tablespoons Olive oil
1/2 cup yellow onion diced
1 jalapeno diced
1 medium red bell pepper seeds removed and sliced
1 medium yellow bell pepper seeds removed and sliced
2 cloves garlic finely chopped
1 teaspoon sweet paprika
¼ teaspoon cayenne
1 teaspoon kosher salt
½ teaspoon ground black pepper
2 pounds cod or other firm white fish, cut into large 1-2 inch pieces
1 13 ounce can chopped tomatoes
1 tablespoon tomato paste
2 cups seafood stock or vegetable stock
13 ounce can coconut milk full fat
1 lime zested + lime cut into wedges
2 green onions chopped, for garnish

Brazilian Rice
2 tablespoons Olive oil
1/2 cup yellow onion diced
1 garlic clove finely chopped
1 cup jasmine rice washed and rinsed
2 cups vegetable stock
½ teaspoon kosher salt to taste

• preparation

Bring a large pot top medium heat and add the olive oil,the chopped onion and jalapeño and saute for 2-3 minutes until softened. Add the sliced bell peppers and cook for another 2-3 minutes.
Add the chopped garlic, paprika and cayenne and cook for another 1-2 minutes.
Add chopped tomatoes with their juices, tomato paste and stir everything together and cooking for another 2-3 minutes.
Season the fish with salt and pepper and place the fish on top of the vegetables.
Pour the coconut milk and seafood stock into the pot and add the lime zest and season with salt and pepper. Gently mix the content.
Cover the pot. Over low heat, cook the moqueca for 10-15 minutes until the fish is just cooked through and soup has reduced slightly.
Remove moqueca from the heat and taste for seasoning. Serve moqueca on top of cooked jasmine rice and garnish with green onions and lime wedges.

Brazilian Rice

Bring a small pot to medium heat and add olive oil, chopped onion and saute until lightly caramelized, about 3-5 minutes.
Add the jasmine rice and saute so all of the rice is coated with oil.
Pour in the vegetable stock and season with salt and pepper. Bring the rice to a boil, then lower the heat to a simmer and cover with a lid. Continue cooking the rice for about 20 minutes, until the liquid has evaporated.
When cooked, fluff the rice with a fork and serve with moqueca.

Serves: 4

For many Finns, nothing is better than a very simple Uudet perunat ja silli (spring potatoes and pickled herring), yet tasty dish of boiled new potatoes eaten with pickled herring, a pat of butter and a sprig of fresh dill.

• Ingredients

3 tbsp (45ml) Extra Virgin Olive Oil
2 tbsp lemon juice (about 1 lemon)
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp Dijon mustard
1 tbsp fresh chopped parsley
1 tbsp chopped fresh dill
1 cup red onion, peeled and thinly sliced

1 lb small new potatoes
1 tbsp salt

About 20-25 chunks pickled herring (4 rollmops, chopped in large chunks)

• preparation

1 - In a small bowl, combine the olive oil, lemon juice, salt and pepper. Whisk vigorously to blend and emulsify. Add Dijon mustard, chopped parsley, chopped dill and red onion. Toss to combine. Cover the bowl with plastic film and refrigerate for at 30 minutes.

2 - Place the potatoes (peeled or unpeeled) in a large pot and cover by an inch of water. Add 1 tbsp of salt and bring to a boil over medium-high heat. Once the water is boiling, reduce the heat to medium and simmer for about 15 minutes until you can easily poke a knife into the potatoes. Drain immediately into a colander/strainer and allow to cool. The potatoes should be warm to the touch.

3 - Slice the potatoes into 1 inch thick slices and arrange in 4 individual plates. Place 4-5 pieces of herring on top (per person) and drizzle generously with the vinaigrette. Serve immediately.

Serves: 6

• Ingredients

2 ounces butter
1 small minced carrot
1/2 cup chopped onion
1/4 teaspoon thyme
1 bay leaf
4 parsley stems
1 pound fish bones
2 teaspoons crushed peppercorns
2 cups red wine
1 cup fish stock or vegetable bouillon
1 teaspoon Knorr seafood stock mix

• preparation

Melt the butter in a heavy-bottom saucepan. Add the carrot and onion, and cook over low heat for 5 minutes, while stirring occasionally. Add the thyme, bay leaf, parsley stems, fish bones and peppercorns.
Cover and steam for 10 minutes over medium heat. Pour off the excess butter. Add the wine and fish stock.
Reduce over medium heat for 10 minutes. Season with Knorr seafood stock mix. Bring the sauce to a boil and simmer for 5 minutes.
Strain the sauce through a fine strainer, pressing the bones to extract all the sauce.
Serve this sauce with baked and poached salmon.

Serves: 4

this dish is versatile. Mix up your fish selection by using halibut, black cod or salmon, add shrimps or take out the squid..

• Ingredients

3 tbsp olive oil
1 cup chopped onion
1 cup chopped carrot
1 tbsp chopped garlic
1 cup diced fennel
1/2 red pepper, diced
1 cup diced zucchini
1 cup pearl (Israeli) couscous
1/2 cups chicken or vegetable stock
1 cup canned tomatoes, chopped in juice
1/2 tsp chili flakes
Salt and freshly ground pepper
1 cup fresh peas
500 g mussels, cleaned (about 12)
250 g clams (about 16)
175 g squid, cut into 1/2-inch rings
2 tbsp chopped parsley

• preparation

Heat oil in a large skillet over medium heat. Add onion, carrot and garlic. Sauté until beginning to soften, about 3 minutes. Add fennel and pepper and sauté for another 2 minutes, or until just tender.

Add zucchini and pearl couscous. Cook until zucchini is slightly softened and couscous is toasted, about 2 minutes. Pour in stock and tomatoes. Season with chili flakes, salt and pepper.

Simmer for 3 minutes, or until the couscous begins to absorb the liquid. Stir in peas. Add all of the seafood and cover skillet. Cook for 5 minutes, or until seafood is just cooked, mussels and clams are open and couscous is tender. Add additional stock if needed. Garnish with parsley and serve at once.