The challenge this time was to cook a meal from scratch using as many frozen products as possible. The British Frozen Food Federation have set up a site CoolCookery.co.uk and want to spread the word how easy it is to cook using frozen foods. They want us to think out of the box without resorting to fish fingers and chips when the word frozen is mentioned so they sent me a voucher for Iceland and off I went on my frozen mission thinking of swordfish recipes.
I had thought of Iceland as being solely frozen ready meals and therefore had never stepped inside the door before. However I was very pleasantly surprised because along side finding many ready meals there are freezers and freezers full of frozen food. I bought some lamb chops, swordfish loins, venison burgers, sliced green beans, diced onions, king prawns and a large bag of seafood selection which will be perfect for my Italian fish stew recipe or my slow cooker Tomato Fish Curry
Did you know?
Frozen food often retains nutrition better than fresh. Quick-freezing locks in freshness and nutritional goodness, usually within hours of harvest, catch or slaughter.
Frozen food can help reduce waste. They last longer in the freezer, which means you can keep to hand the ingredients you need, using the right amount and saving the rest for another day. Research has shown frozen food can save families up to £250 a year.
Practical and easy
Of course it’s not only Iceland that sells frozen products, all of the top supermarkets have lots of frozen fresh products in store so do keep an eye out. Having used the frozen diced onions (89p) in this recipe and having plenty over I shall make sure I have them to hand always. No more tears and badly chopped onions. I also want to use the chopped swede as that’s always such a hard vegetable to prepare.
Frozen vegetables – On this occasion I used the frozen sliced green beans (89p) they work out a lot cheaper than fresh and as you can see from the photo the colour is great and the texture was perfect too. Takes less time to boil as well.
Frozen potatoes – Rather than use chips I bought a bag of potato slices (89p) Just as simple to cook and ready in about 25 mins.
The main ingredient in this recipe is swordfish, it’s like tuna steak. The £7 bag had four portions in it each one weighing between 170 – 200g which is perfect. I added a £3 bag of King Prawns at the end of the recipe which may have been a slight exaggeration but you all know my husband and his appetite by now. The recipe is very simple as it cooks itself in the oven, my only note is that although on the bag it said 20 – 25 mins in the oven ours took a LOT longer.
The pickled red cabbage was part of a homemade Christmas hamper we received as a gift this year and was delicious, find out how to pickle your own vegetables on Mari’s World.
- 75g butter softened
- 1 tbsp tomato, chili chutney
- 1 tbsp rocket pesto
- 100g frozen diced onions
- 2 swordfish steaks (200g circa each)
- freshly ground sea salt and pepper
- 150g king prawns - defrosted
- To serve with
- 200g frozen sliced potatoes
- 200g frozen sliced green beans
- 200g pickled red cabbage
- Preheat the oven to 220C.
- Place the butter, the chilli chutney and pesto in a bowl and mix well together.
- Spread the chilli butter over the top of the swordfish steaks.
- Scatter the frozen diced onions in a ovenproof dish.
- Place the frozen swordfish steaks on top and place in the hot oven. Turn once half way through.
- (The bag said 20 - 25 minutes but ours took at least 40 mins as they were thick steaks.)
- Five minutes before the end add the defrosted king prawns to the dish and return to the oven.
Disclosure: I’m working with BritMums and Coolcookery.co.uk highlighting the versatility, economy and nutritional benefits of cooking with frozen food. All opinions are my own. For recipes and ideas visit http://bit.ly/coolcookery