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Perfect Pouting fish fingers and homemade chips

Cost: Under £5 Cooking time: 50 mins Serves 4

Four responsible fish dishes

Ingredients 4 pouting fillets (130g) 2 cloves of garlic 1 tbs of rosemary, ½ a lemon 2 eggs, 4 tbs plain flour Pinch of salt and pepper 100g bread crumbs 4 medium potatoes, sweet or normal whatever takes your Pre heat the oven to 200 degrees gas mark 6 and stick in the potatoes, chopped into wedges and seasoned with salt and pepper. Cook for around 35 to 45 mins. Next trim the fish into fish finger shapes. Crack the egg into a bowl and whisk. Pour the bread crumbs into another bowl. Then chop up the garlic and add to a pan with a generous helping of olive oil. Now dunk the fish into the egg first, then the bread crumbs, shaking off any excess. Add to the pan on a medium heat and cook on both sides for around 4 mins, before serving up with the wedges for a super-easy but super-rad dinner!

And from our friend Sanjay Kumar at Slow Food…

Macher jhol (Falmouth Fish-Fight curry)

Serves 2 Ingredients: 1 small Mackerel/Sardine or Gurnard, 1/4 tsp onion seeds (kalonji), 2 medium potatoes, 5 green chillies, 1 1/2 tbsp coriander seeds, 3 tbsp mustard oil, 2 tsp turmeric powder, 1 tsp cumin seeds Method: Clean, cut and take off the fish at a time, and fry for a minute on each head. Clean inside of the fish and side. wash thoroughly. Remove and keep aside. Mix in potato Cut the fish into half-inch thick pieces to the pot and stir fry for 2-3 slices. Pat dry with a kitchen towel mins. Heat up remaining oil in the and apply salt and turmeric same pan, mix in kalonji, slit green powder. chilies and stir-fry briefly. Wash, take off and cut potatoes Mix in coriander-cumin paste and stir into half-inch thick finger sized fry on low heat up for a minute pieces. sprinkling a little water, if required. Wash, take off stems and slit the Mix in two-cup of water, sautéed green chilies. Dry roast the potatoes, salt and simmer (boil slowly coriander and cumin seeds briefly, at low temperature) for four to five cool and grind to a fine paste, minutes or until the potatoes are adding a little water. completely cooked. Heat up two-tbsp mustard oil in a Gently slide in the pot fried fish slices Sanjay Says: Talk to your local fishmonger. No one knows fish better than a Fisherman’s friend!

Ease the pressure on our marine life with these delicious and sustainable recipes
Produced by Alan Smith and edited by Chris Ward for EcoSoc & Ethics

Sustainable fishing
Sometimes, when fishing in a mixed fishery, fishermen looking for a specific species will catch other types of fish at the same time. However, as these other species are deemed too unfashionable for public consumption by suppliers, there is little demand for them and they often get discarded or left to die after being caught. This tragedy leads to fish stocks being critically damaged, and if not addressed, will have huge negative effects on our marine life. There is a solution – by being a little more savvy about the way we eat fish, and demanding suppliers offer us 'unfashionable' fish, we can ease the pressure on our unstable marine stocks. Among the fish that often get discarded are Flounder, Dab, Coley and Pouting. These fish are as healthy, cheap and delicious as any other more commonly-caught fish, and can be prepared just as quickly and easily.

Mouth-watering oven baked Coley

Delicious Whiting fillets with bacon, dill mash and fresh British broccoli Cost: Under £5 Cooking time:
20 mins Serves 4 Ingredients 4 Whiting fillets Pinch of salt and pepper 1 tsp of tarregon ½ lemon 4 rashes of bacon For the mash: 3 jacket-sized potatoes or 16 new potatoes 1 tsp dill Pinch of salt and pepper and 1 clove of garlic And of course...enough broccoli to feed four hungry people! Method: First job is to season up the tasty Whiting. Lay the Whiting onto a chopping board and rub in the salt, pepper, tarragon and give a good squeeze of the lemon. Heat the kettle nearly full of water for the spuds, and then when boiled, pour over spuds in a pan and leave for 10 mins on a medium heat. At this point, start to cook the bacon in a shallow pan. Cook on a medium heat until crispy and then keep warm in tin foil until you serve up. When the spuds have been in the boiling water for approximately 12 mins take them out with a straining spoon then place the broccoli in the hot water for 5 mins. Add the spuds to another pan with the butter and chopped garlic on a low heat and a lid, stirring occasionally so as they don’t get bogged down. As soon as you've added the spuds the Whiting should be revisited. Give a healthy splash of extra virgin olive oil into the bacon pan followed by the Whiting and cook for approximately 6 mins on each side on a low heat. The spuds should be about ready for mashing when the fish is flaky. Before mashing add the dill, salt and pepper and any other ingredient you like to jazz it up a bit. Then it’s time to plate up. For presentation, take a scone cutter and shape the mash on a pre heated plate. Lay the fish up against the mash and drizzle the delicious juices over the mash and fish then just add the broccoli and bacon Tip If your feeling a bit adventurous scoop a little of the veg water into the fish pan with

Cost: Under £5 mins Serves 4

Cooking time: 35

Ingredients 4 Coley fillets 4 cloves of garlic Good pinch of salt and pepper 3 sprigs of thyme A good glug of your favourite olive oil 4 shallots, 2 red onions, 4 handfuls of new potatoes and 4 handfuls of carrots. Last but not least a pot of crème fraiche. Method: First boil the spuds. While the spuds are par boiling, chop the onions into quarters and dice the shallots and carrots if they need a trim to fit in the pot. When the spuds are boiled chuck all the veg, garlic and herbs together in a baking dish about 2-3 inches deep and a good helping of the olive oil in the mix. This can now all go in the oven for 15 mins at 200 degree, gas mark 6. After the 15 mins has past season the fish with salt and pepper and lay it over the yummy veg. Then spoon the juices over the fish and cook for a further 10-15 mins. The fish should be flaky when cooked. Spoon some crème fraiche on your plate