In September, we celebrate the anniversary of the introduction of fish fingers to the UK; well we do in our house! Cod fish fingers were first produced in Great Yarmouth, and introduced in Britain on 26 September 1955. The name ‘fish fingers’ was chosen by the factory workers. To celebrate, I have included a recipe to make fish fingers along with a fish cake recipe. Fish is a very good source of protein and also contain healthy fats, so reducing your cholesterol which helps to keep your heart healthy. Fish also contains Omega 3 which apparently helps to improve your mood and stop ageing!

Buen Apetito

Homemade Fish fingers

3 tbsp plain flour
1 large free-range egg, beaten
50g/1¾oz golden breadcrumbs
500g/1lb2oz thick skinless fish fillets (salmon, cod, haddock or other white fish), cut into 4 or 8 thick pieces
3 tbsp sunflower oil
Salt and freshly ground black pepper

Put the flour into a strong freezer bag and season with salt and black pepper. Pour the beaten egg into a shallow dish. Put the breadcrumbs (or breadcrumb and polenta mixture) into a separate shallow dish. Gently toss each fish piece in the seasoned flour bag until evenly coated, then dip into the beaten egg and then the breadcrumbs until evenly coated. Put the prepared fish pieces on a plate.

Heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it. Alternatively, use an electric deep-fat fryer heated to 180C/350F. Add the fish fingers carefully and fry for 5–6 minutes, turning occasionally until golden brown and crisp on all sides. (You may need to do this in batches.)

Remove the fish with a spatula and drain on kitchen paper.

Serve the fish fingers with slices of freshly buttered bread and pots of ketchup on the side.

Smoked Haddock Fish Cakes with Mustard Mayo

For the Fish Cakes:
350g mashed potatoes
175g cooked white fish
175g cooked smoked haddock
4 spring onions, chopped
1 tbsp chopped parsley
1 tbsp plain flour, seasoned with pepper
1 tbsp oil
For the Mustard Mayo:
1 tsp wholegrain mustard
3 tsp mayonnaise

Mix together the potatoes, fish, spring onions, and parsley. Shape mixture into balls and flatten, dust in seasoned flour and fry in oil for 5 minutes (turning halfway).

Mix wholegrain mustard and mayonnaise together, serve with fishcakes. Serve with granary bread and a side salad.

Fish Gratin

575g white fish
3 tbsp lemon juice
Salt and pepper
Bechamel sauce
1 onion
2 sticks of celery
25g butter
25g flour
150ml milk
150ml fish stock
125ml double cream
Dash Worcestershire sauce
Salt and pepper
125g Gouda cheese

Wash fish and pat it dry with kitchen towel. Cut fish into small chunks and remove any bones. Sprinkle with lemon juice, cover with cling film and chill in fridge.

Make the sauce by chopping onion and celery finely. Melt butter and fry onions until golden brown. Sprinkle with flour and cook for 1 minute stirring constantly. Gradually add milk and fish stock stirring until the sauce is smooth. Add the celery and simmer for 5 minutes. Stir in the fish pieces and cream then season and add the Worcester sauce mixing well. Spoon the mixture into an oven proof dish, sprinkling the cheese on top and bake for 30 minutes or until golden 200º/ Gas 6.

Tuna Risotto

300g plain rice
1 onion
2 tins of tuna
2 garlic cloves
Black pepper and salt
1 tin sweetcorn
1 tsp mayonnaise

Mix the mayonnaise with the drained tuna. Boil the rice and mix in the drained tin of sweetcorn. Peel and chop the onion and garlic and add to the rice. Season with salt and pepper. Mix both mixtures together and serve.

Catalonian Monkfish Ragout

275g tomatoes
2 garlic cloves
1 large red pepper
2 large onions
6 tbsp olive oil
400g potatoes
425ml fish stock
500g monkfish (available all year but best from October to January)
1-2 tbsp flour
Salt and pepper
Dash of Tabasco sauce
1-2 tbsp lemon juice
Freshly chopped parsley

Put tomatoes in a bowl and cover with boiling water. Leave for 1 minute then drain and peel. Cut in half, de-seed and dice. Peel and chop garlic. Halve the pepper. De-seed and chop. Peel and chop onions. Heat half the oil in a large pan and fry onions, garlic and peppers for 3 minutes. Add tomatoes and cook for 10 minutes. Wash potatoes and dice. Add to the sauce, pour in stock and simmer for 15 minutes or until potatoes soften. Cut fish where necessary and put flour on a plate and season. Coat fish with flour and heat remaining oil and fry the fillets for 4 minutes each side or until fish is cooked. Stir parsley, lemon juice, salt and pepper and Tabasco into the sauce. Cook for 1-2 minutes then add the monkfish to warm through but not to cook. Serve immediately.