Category Archives for "Fish"

Tuna cooked in Grapefruit

I’ve been making this adapted Jamie Oliver recipe for years, and it is truly one of my favourite meals to eat in the summer.  Grapefruit and tuna really are a match made in heaven, and throw in the texture of crispy noodles…perfection.

If you love sushi, this is a great way to get your fix at home.   Although technically, the outside of the tuna is seared by the grapefruit, and you will notice the colour changing on the surface.  If you are not keen on eating tuna this raw, you could slice it up into smaller pieces and marinate a greater surface area.

[recipe-foody]Serves 1


  • 200g fresh tuna steak
  • 1 grapefruit
  • ½ a red chilli pepper, chopped and deseeded
  • a handful of mixed herbs (coriander, parsley, mint), chopped
  • ½ a pack of pre-cooked noodles
  • 1 tsp oil for cooking the noodles


  1. Juice the grapefruit and place the juice in a sandwich bag along with the chilli pepper, herbs and tuna
  2. Squeeze as much air out of the sandwich bag as possible before tying a knot in the top.  Put it into the fridge for at least 30 minutes.
  3. To cook the noodles, simply add the oil to a frying pan and, once hot, add in the noodles.  Stir them around for a few minutes before leaving them to become crispy on the bottom.
  4. Once the tuna is done (it will change colour a little), slice it as thinly as possible and place it over the crispy noodles.  Pour some of the grapefruit dressing over the top.


Tuna only per 200g steak:

214kcal | 49.6g protein | 1.8g fat | 0g carbs

With half a pack of rice noodles cooked in 1tsp oil :

446kcal | 52.7g protein |9.4g fat | 36.8g carbs[/recipe-foody]

Easy Fish Pie

This quick and healthy fish pie is based on a Jamie Oliver recipe that has been tweaked over the years.  Usually I make it with sweet potato as you can get away with less oil, but I think it tastes even better with white potato.

Unlike most recipes for fish pie, this version uses no cream, butter or bechamel sauce.  Instead it uses olive oil and cheddar cheese but still manages to come in at below 500 calories a portion.

Any mix of smoked and unsmoked fish will be perfect for a fish pie.   You can go as luxury or as budget as you want.  And a chopped up hard boiled egg works really well too.

The recipe & full macros (calories, protein, fat & carbs breakdown) can be found in my book High Protein Classics.

See High Protein Classics on Amazon 

Thai Salmon with Coconut Rice


**My new book 100 High Protein Breakfasts is available to pre-order now – click here**

Steaming is a great way to cook both fish and rice, giving a light and fluffy result.  What’s even better: you can do all of this using just one pan – which means less washing up!  The salmon is slowly steamed by the thai flavour infused vapours coming off the rice.

The recipe below can also be made with other kinds of fish – in the practice run for this video I used sea bass.

The music in the video is by Oliver Richards (the next Ed Sheeran?).

[recipe-foody]Serves 4


  • 1 bunch of fresh coriander
  • 1 thumb sized piece of fresh ginger, peeled
  • 3 cloves of garlic, peeled
  • 2 fresh red chillies, deseeded
  • 1 tsp sesame oil
  • 2 tbsp fish sauce
  • 1 lime
  • 1 400ml tin of light coconut milk
  • 200g brown basmati rice
  • 400g salmon
  • handful of sugar snap peas
  • spring onion and coriander leaves for garnish


  1. Put the fresh coriander (keep some leaves to use as garnish), ginger, garlic, red chilli, sesame oil, fish sauce, lime zest and juice and coconut milk in a food processor and whizz to combine (NB. unless you have a very good food processor, either chop up the garlic, ginger and chilli before throwing it in or give them a whizz without too much liquid to avoid having big chunks left at the end).
  2. Rinse the rice in cold water to remove as much starch as possible and then add into a pan with the coconut mixture you just made.
  3. Check the pack instructions for the rice and adjust the cooking times given below so that the rice is not in the pan for more than around 5 minutes more than the time on the pack.  Otherwise it will overcook.
  4. Simmer the rice mixture for around 10 minutes uncovered and on a high heat so that the coconut mixture reduces (as shown in the video).
  5. After 10 minutes, add the salmon and sugar snap peas.  Turn the heat right down and cover the pan.  The heat should be low enough so that the rice doesn’t stick to the bottom of the pan but high enough to produce enough steam to cook the salmon.
  6. The salmon should take around 10 minutes to cook.  Check after 5 minutes that there is enough liquid left in the pan to prevent the rice from sticking.  Add a little water if necessary.
  7. After 10 minutes, check if the salmon is cooked by lifting up the skin.  If the skin comes off easily, it’s good to go.
  8. Serve with the coriander leaves and spring onions.

Macros (per portion)

513 calories | 32g protein | 22g fat | 47g carbs

Recipe notes

Making this dish on the stovetop can be a bit tricky as the rice will stick to the pan if there isn’t enough liquid, yet you don’t want to end up with a soggy mess of rice.  The last few steps (no. 5 onwards) can be done in a hot oven if you have a good hob-proof casserole dish.[/recipe-foody]