Serves 4

Mackerel should be eaten the day it is caught, so this is a god one for people near the sea

Ingredients

• ¼ cup polyunsaturated margarine
• 1 small onion, finely chopped
• 1 tbsp medium oatmeal
• 1/3 cup fresh whole wheat breadcrumbs
• 1 ½ tsp chopped fresh lemon thyme
• 1 ½ tsp chopped fresh parley
• Freshly ground sea salt and black pepper
• 1 – 3 tbsp hot water, if required
• 4 mackerel cleaned and washed thoroughly

How to make Baked Stuffed Mackerel

In a large frying pan, melt the margarine. Fry the chopped onion until it is soft but not colored
Add the oatmeal, breadcrumbs, herbs and seasoning to the fried onion, and mix well to form a firm stuffing, adding a little hot water to bind if necessary.

Fill the cavities of the fish with the stuffing and wrap each one separately in well greased aluminum foil.
Place each fish parcel in a roasting pan or on a cookie sheet and cook in a preheated oven, 375 degrees, for half an hour.

Time Needed: Preparation takes about 15 minutes, cooking takes about 30 minutes

You may also use herring or whiting; they both are great with the stuffing.

Serves 6 to 8.

Ingredients:

• 1 whole fish, (about 4 to 5 pounds, cleaned)
• 6 sprigs coriander
• 15 crushed garlic cloves
• 1 cup of olive oil
• ½ cup of ground walnuts
• ½ cup of fresh lemon juice
• Cayenne pepper
• Salt
• Pepper

How to make the Fish Recipe

Rub the fish well inside and outside with the salt. Then pound the coriander with the garlic, season with pepper and rub the inside of the fish with this mixture. If necessary tie the fish with a cotton string to close the opening. Then put the fish on a piece of aluminum foil, pour the oil and wrap the foil around the fish. Then place on a baking sheet and bake in a preheated 350 degree oven for about 40 minutes, or until the fish is tender.

While it is cooking, blend the walnuts, lemon juice and a pinch of cayenne pepper to a smooth sauce. Place the fish on a warmed platter and serve the sauce separately in a gravy boat.

This Recipe will yield 1 cup of simple sweet and source sauce!

This may also be used as a dipping sauce, to use as a dipping sauce, bring the ingredients to a boil in a medium saucepan over low heat, stirring constantly.

Here is what You Need:

• ¼ cup granulated sugar
• ¼ cup vinegar
• 2 tablespoons ketchup
• ¾ cup water
• 1 tablespoon cornstarch

How to make  Simple sweet and sour sauce

Combine the sugar, ketchup, and water in a medium bowl. Whisk in the cornstarch. Use as called for in the stir fry recipe that you are using. Stir the sauce before adding to the stir-fry to bring up any cornstarch that has settled on the bottom. If not using immediately, stir in a sealed container in the refrigerator (use within 3-4 days).

This sauce is excellent with oily fish such a bluefish and mackerel, and is especially good on broiled or grilled fish.

What You Need:

• 2 tablespoons prepared mustard with seeds
• ¾ a cup heavy cream
• 1 tablespoon minced fresh parsley
• 1 heaping teaspoon minced fresh chives
• Salt and freshly ground black pepper to taste

How to make Mustard seed Sauce

In a small stainless steel saucepan combine the mustard and cream. Simmer for 5 minutes over a low heat. Stir in the parsley and chives and season with salt and pepper. Serve immediately.

No mayonnaise tastes quite as good as the homemade kind. Homemade mayonnaise can enhance the flavor of many sauces as well as any meal. Be sure to use good quality oil and vinegar for mayonnaise in order for the flavors to shine through.

What You Need:

• 2 egg yolks
• 1 heaping teaspoon Dijon mustard
• 1 tablespoon good-quality red or white wine vinegar or fresh lemon juice
• ¼ teaspoon salt
• 1/8 teaspoon freshly ground white pepper
• 1 to 1 ¼ cups good quality oil

How to make Homemade Mayonnaise

In a large bowl, whisk all of the ingredients except the oil together.
Add the oil in a very fine stream, whisking all the while. As the mayonnaise begins to thicken, increase the flow of the oil. If the oil gets ahead of you and the mayonnaise begins to separate, stop the flow of oil and just whisk for a moment until the sauce coalesces. Then resume adding the oil.
When the oil has been added or the mayonnaise is the desired thickness, adjust the seasonings. Mayonnaise will keep in the refrigerator for up to 2 weeks.

For many recipes a good fish stock is essential. It is also very easy to make. White fish bones and trimmings make the best stock. Ask the fishmonger for these whenever you buy fish; even if you cannot make the stock that day, you can free them for later use. To make about 1 liter you will need 1kg white fish bones and trimmings.

1. Was the fish heads thoroughly and remove the gills. Chop the heads and bones if necessary. Put them in a large saucepan.
2. Coarsely chop the white part of 1 leek ( or ½ fennel bulb) 1 onion and 1 celery stick. Ad these to the fish heads and bones in the pan.
3. Add 150 ml dry white wine. Toss in 6 white peppercorns and a bouquet garni, add 1 liter water.
4. Bring to a boil, lower the heat and simmer for 20 minutes (not more, or the flavor will become unpleasant). Strain through a muslin-lined sieve.

This is a quick and popular method of cooking fish, fillets, steaks, or small whole fish. It is a dry heat method of cooking in which the heat comes from one source: an overhead gas or electric broiling element in your oven. Broiling is ideal for fatty fish such as mackerel, tuna, salmon, and butter fish.

The fish should be broiled 1 ½ to 4 inches from the element. The prepared fish should be seasoned and then brushed with a little oil. The broiler should be preheated, always remove the broiler pan first. A hot broiler pan will cook the underside of the fish too quickly. Fillets that are under 4/4 an inch do not need to be turned. The same applies for fragile fish. It is also important to slash whole fish on both sides to allow for even cooking.

This mango and avocado salsa, fragrant with a dash of lime and chili, add a truly tropical taste.

Serves 4 people.

• 4  4-ounce fresh or frozen swordfish steaks (about ¾ inch thick)
• ½ cup chopped fresh or canned mango, or frozen peaches, thawed
• ¼ cup chopped avocado
• ¼ medium red sweet pepper, chopped ( ¼ cup)
• ½ small red onion, chopped (2 tablespoons)
• 1 teaspoon finely shredded lime or lemon peel (set aside)
• 6 tablespoons lime or lemon juice
• 1 tablespoon snipped fresh cilantro or parsley
• 1 teaspoon grated gingerroot or ¼ teaspoon ground ginger
• 2 cloves garlic, minced
• Dash bottled hot pepper sauce (optional)
• ½ teaspoon pepper
• Green onions (optional)

How to prepare the Island Swordfish

Thaw the fish. Rinse the fish; pat dry with paper towels. Set aside.

For the fruit salsa, in a bowl stir together mango or peaches, avocado, red pepper, onion, 2 tablespoons lime or lemon juice, cilantro or parsley, ginger, garlic, and, if desired, hot pepper sauce. Cover and chill (let salsa stand at room temperature 20 minutes before serving).

For the marinade, in a small bowl stir together the remaining lime or lemon juice, lime or lemon peel, wine, orange liquor ( if desired), and pepper. Place fish steaks in a shallow dish. Pour the marinade over the fish. Cover and chill for 1 hour, turning the fish occasionally.

Drain fish; discard marinade. Place the fish steaks on the greased unheated rack of a broiling pan. Broil 4 to 5 inches from the heat for 8 to 12 minutes or until the fish easily flake with a fork, turning once during the cooking. To serve, top the fish steaks with the fruit salsa. If desired, garnish with green onions. Makes 4 servings.

Nutritional info: 186 calories, 23 g protein, 7 g carbohydrates, 7 g fat ( 2g saturated), 45 mg cholesterol, 105 mg sodium, 487 mg potassium.

This recipe will serve four people.

This is a simple recipe for broiling thin steaks – 1 ¼ inches- such as swordfish and tuna. These are richer than the lean, white fish and less will fill more. For more broiling, see page 9.

• 4 swordfish steaks 1 to 1 ¼ inches thick ( about 1 ½ pounds)
• 1 tablespoon live oil
• 2 juicy lemon wedges
• 1/8 teaspoon black pepper
• 2 tablespoons butter
• 2 tablespoons capers
• 4 sprigs of fresh parsley

How to make the Broiled Swordfish Steaks with Caper butter

Heat he broiler to high. Oil the steaks on each side. Arrange the steaks on the broiler rack and sprinkle with from one lemon wedge and half the pepper. Broil 2 inches below the heat for 6 minutes. Turn and sprinkle with juice from the remaining lemon wedge and pepper, and broil for 4 minutes or more or until cooked through.

As the fish is finishing, in a small saucepan over medium heat, melt the butter, When it froths, add the capers and remove from the heat. Lay the fish n warmed dinner plates and pour a little caper butter over each piece. Garnish with sprigs of parsley.

This recipe serves 4 people.

Salmon steak is usually cut 2 to 2 ½ inches thick. This is really big so it is best to divide the steaks among 4 people.

Ingredients Needed

• 1 ½ -2 pounds salmon steaks ( 2 large or 4 small) ,2 inches thick
• 1 tablespoon olive oil
• ¼ teaspoon salt
• ¼ cup butter
• 1 juicy lemon
• 2 tablespoons minced parsley

How to make the Broiled Salmon steak with lemon butter

Heat the broiler to high

Arrange the steaks on a broiler rack rub with a little oil and sprinkle with salt on each side. Broil 4 inches from the heat for about 10 minutes or until well colored. Meanwhile in a small saucepan over medium heat, melt the butter ad the juice from half of the lemon, and simmer for 2 or 3 minutes. Stir in the parsley and turn off the heat.

Turn the Salmon steaks and brush with the lemon butter sauce. Broil for another 10- 14 minutes. The fish will be opaque and salmon pink all the way through when cooked. Serve with the remaining sauce and half lemon divided into 4 wedges.

Time needed: preparation and broiling takes about 25 to 30 minutes