1. Lightly brush dumpling wrappers with oil on both sides, place in muffin tins, and bake at 180°C for 5 minutes, then let cool. 
2. Cut cabbage into bite-sized pieces and clean shrimp by removing heads and tails. 
3. Heat oil in a pan, sauté minced garlic, then add remaining sauce ingredients (sugar, red pepper powder, rice wine, red pepper paste, corn syrup, black pepper) and stir-fry. 
4. Add shrimp to the sauce mixture and cook. 
5. Add rice cakes and anchovy stock, and once the tteock become soft, stir-fry over medium heat. 
6. Divide the finished shrimp tteokbokki among the baked dumpling wrappers.

If you’re not familiar with pangasius yet, it’s a mild, white fish with a texture similar to cod. Most pangasius sold in stores is already deboned, making it easy to work with – perfect for quick and tasty meals.

This foil-baked recipe combines pangasius with your favorite vegetables, flavored with a savory mix of miso and butter. It’s a simple, healthy dish that’s both comforting and nutritious. 

Choosing seafood with the ASC label also means you’re making a responsible choice that helps protect our oceans and ensures a sustainable future for the next generations. 

Instructions / Directions

1. Pat dry the thawed pangasius fillets and cut each in half. Season with salt and pepper.
2. Thinly slice the onion, roughly chop the cabbage, cut the carrot into julienne strips, and trim the root end off the enoki mushrooms before cutting them in half.
3. Spread out two large sheets of aluminum foil. Place half of the sliced onion on each sheet.
4. Layer half of the seasoned fish on top of the onions, then add half of the remaining vegetables over the fish.
5. Spoon half of the miso-mirin mixture (A) and half of the butter on top of each pile, then wrap tightly in foil.
6. Cook in a fish grill or toaster oven for 10–15 minutes, or until cooked through.
7. Once cooked, sprinkle with chopped green onion and squeeze lemon juice if desired.

1. Preheat the oven to 210°C/fan 190°C, gas mark 7.
2. Line a large baking tray with parchment paper and lay the sea bream on top.
3. Place the salt into a large bowl and add the egg white, mixing well until you achieve the consistency of wet sand.
4. Spoon the salt over the top and smooth to totally cover the fish.
5. Place in the oven and bake for 15-20 minutes until the crust is golden brown and the bream are cooked – check by inserting a knife into the thick part of the flesh and ensuring that the fish has reached 38°C.
6. Meanwhile, heat a sauté pan until hot. Add the olive oil and samphire and sauté for 1-2 minutes until just softening.
7. Stir in the asparagus and stir fry for 1 minute.
8. Stir in the peas and stir fry for another 2 minutes until hot and the vegetables are tender.
9. Pour in the lemon zest and juice, vinegar and a little salt and black pepper and stir to combine.
10. Carefully remove the crust from the fish and lift the fish out.
11. Gently pull back the skin and lift the flesh off the bones.
12. Serve the fish with the samphire.

1. Pat fish dry with kitchen roll, lightly season with salt and slice fish into finger sized pieces
2. Prepare 3 shallow bowls and set up a production line of flour, then egg, then breadcrumbs. Children can pour the ingredients into each dish and crack and beat the eggs. If you want the breadcrumbs to be golden then mix through the paprika. 
3. Methodically coat each piece of fish in flour, shaking off excess, dip through the egg, then cover in breadcrumbs – get the kids involved. 
4. Place on a lined baking tray. Drizzle with a little olive oil 
5. Bake at 200°C/400°F/Gas 6 for 20 minutes, until cooked through and golden. Turn over halfway through cooking time.
6. Serve with homemade oven baked chips and peas and a lemon wedge.

1. You want your potatoes to be about lime – lemon size. no smaller, no bigger. If you are staring with big potatoes, cut them in half. Allrounders are best but new potatoes will work fine.
2. Boil the potatoes until they are soft enough to crush but not disintegrating. This will take about 15 mins.
3. Drain the potatoes and put them in a baking tray let them steam dry for a few minutes and then gently crush them with a spoon.
4. Add a good coating of olive oil, salt and a few garlic cloves and them put them in the oven for 40 mins at 190C turning occasionally.
5. Once the potatoes are pretty much cooked, take the tray out and place your salmon on top, skin side down. Smother the salmon in pesto and then a good amount of grated parmesan and bread crumbs.
6. Return the tray to the oven and cook for a further 10-12 mins.
7. Serve with some greens and tuck in!

1. Preheat the oven to 200°C, fan 180°C, gas mark 6.
2. Heat a sauté pan until medium hot, add the olive oil, onion and leek and mix well.
3. Cover with a lid and cook on a gentle heat for 5 minutes until softened.
4. Add the kale and cook for another 5 minutes.
5. Meanwhile, tip the butter, flour and milk into a saucepan and bring to a simmer, stirring constantly.
6. Cook for 2-3 minutes until thickened then season with salt and black pepper.
7. Stir in the lemon zest and parsley and cook for 1 minute.
8. Pour the sauce into the vegetable pan and mix together.
9. Fold the smoked basa into the mixture then pour into an ovenproof dish.
10. Unroll the pastry over the dish, trimming at the edges.
11. Brush the egg over the pastry.
12. Cut the remaining pastry into fish shapes and place on top, then brush with egg.
13. Place in the oven to bake for 25-30 minutes until golden brown and the fish is cooked through.

Smooth a tbsp of pesto over each of the sea bream fillets and toss the new potatoes (drained) in a little oil & dried green herbs of choice.

AIR FRYER VERSION

1. Pop the potatoes into the air-fryer and cook at 190 C for 20 minutes until golden.
2. Pop the green vegetables into your air-fryer with the fish on top and cook at 190C for 7 minutes (or until cooked).

OR

1. Simple steam your greens until tender (a few minutes).
2. Roast the potatoes in the oven (with the oil and herbs) or heat in a pan along with the water in the tin until tender (4-5 minutes).
3. Pan-fry the sea bream until cooked (cook for a few minutes on each side in a little olive oil).

Season with black pepper and serve immediately.

Recipe courtesy of Nichola Ludlam-Raine from Mummy Nutrition