Published: 02 June 2011
by CLARE LATIMER

LOW in calories but bursting with health, fish is a great food to help keep in shape or get into shape. 
Hugh “Eat it all” Fearnley-Whittingstall is doing a great job battling EU laws that force fishermen to discard tons of dead fish when they catch more than their quota. So with that in mind, go and have a chat with your fishmonger and try some new fish varieties – and less fashionable fish are often cheaper.

Haddock with crab crust and lentils 
This is a lovely light and healthy dish. I would serve it with a green vegetable such as broccoli or sliced fried cabbage.

Ingredients • Serves 2 
125g dried lentils
1 tbsp olive oil
1 onion, peeled and chopped finely
1 clove garlic, peeled and crushed  
Sea salt and freshly ground black pepper
1 tbsp double cream
1 small handful fresh parsley, washed and chopped finely
2 x 200g thick fresh haddock fillets
50g fresh white crab meat
1 tbsp fine white breadcrumbs.

Method

Put the lentils into a saucepan and then just cover with cold water and add some salt.  Bring to the boil and simmer for about 15 to 20 minutes or until the lentils are soft. Strain and discard the liquid.

While lentils are simmering put the olive oil into a frying pan and add the onion and garlic. Cook for about four minutes or until the onion is soft and slightly browning. Add the strained lentils and double cream to moisten them. 

To cook the fish, preheat the grill to high. Put a little butter and olive oil into a large frying pan and heat to a medium heat. Put the haddock fillets into the frying pan and cook gently on one side for about two minutes and then turn over. Remove from the heat. Top with the crab meat and sprinkle over the breadcrumbs. Drizzle over a little olive oil and put the frying pan under the hot grill and cook for about two to three minutes or until the crusts are turning golden and the fish is cooked through. If the fish is very thick, reduce the heat and cook more – but without burning the crumbs.

To serve, spoon the hot lentils onto a plate and gently place a haddock fillet on the top and serve immediately.

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Pollock with battered anchovy fillets
I would serve this dish with new English potatoes and perhaps some early broad beans. The beer adds bubbles and flavour to the batter and therefore lightens it, but water will do. 

You could spoon a little pesto mixed with extra olive oil on each plate if you need one more flavour.

Ingredients • Serves 6
25g plain flour
Freshly ground black pepper
Little beer or water
1 tin anchovies,
Sunflower oil for frying
Little milk
25g butter
4 x 200g thick pollock fillets
50g shallots, peeled and finely chopped
2 tbsp white wine vinegar
4 tbsp dry white wine
6 tbsp fish stock
2 tbsp double cream
175g unsalted butter
Few rocket leaves.

Method

Preheat the oven 200C/400F/gas mark 6.

To make the batter put the flour into a small bowl with pepper and stir in enough beer or water to make a sticky coating batter. Whisk to remove all lumps.  

Drain 12 anchovy fillets on kitchen roll. Heat enough sunflower oil in a small saucepan to deep fry the anchovies. When hot, coat each anchovy fillet with batter and carefully place into the hot oil. Fry for about one minute or until the batter turns golden brown and then remove from the oil and place on kitchen roll to drain. Keep warm.

Put the pollock fillets into an ovenproof dish with the milk and butter and season with salt and freshly ground black pepper. Cover and bake in the oven for about 15 minutes or until the fillets are just cooked.  

Meanwhile, make the beurre blanc by putting the shallots, vinegar, wine and fish stock into a small pan and bring to the boil. Reduce the heat and simmer until nearly all the liquid has gone. Add the cream and reduce a little more and then remove the pan and whisk in the butter in small knobs until it has all been added and you have a smooth sauce. 

To serve, place a piece of fish on each plate, top each one with two battered anchovy fillets, drizzle over the sauce andfinally garnish with rocket leaves. Serve hot.