Salt and freshly ground black pepperFor the mash4 large désirée potatoes, peeled and cubed100g (31/2oz) butterWine glass of milkMethodPreheat the oven to 220°C/425°F/Gas Mark 7. Place the fish in a pie dish with the bay leaf and milk, and bake for 10 minutes

This recipe is called 'Inca’s Delight'because it uses the grain quinoa, which the Incas once grew high up in the Andes. Freshen it up by adding toasted sesame seeds, half a tin of chickpeas or chopped herbs, like fresh mint, before serving.Serves 2

Makes about 18 small fish cakes – enough for 3 adults and 3 childrenIngredients2 large baking potatoes, peeled and chopped into 2cm cubes50g (13/4oz) butter1 tbsp milk200g (7oz) cod fillet200g (7oz) smoked haddock3 hard-boiled eggs3 tbsp chopped

We love this smoky, fishy take on the Welsh Rarebit. The beer with fish is quite quirky – we think it’s great, but you can always revert to milk if it doesn’t work for you. You can also serve the rarebit as a canapé if you cut the slices

This may be a bit more labour-intensive than reaching into the frozen foods compartment, but it’s worth it nutritionally. Limit preparation time by making a big batch of fish fingers and freezing them. Firmer fish holds together better and makes

fillet, skinless and boneless300g (10oz) cod fillet, skinless and boneless1 bay leaf450ml (16fl oz) milk, or enough to just cover the fish4 large eggs4 handfuls of peas1 tbsp butter1 tbsp plain flour1 handful flat leaf parsley, choppedSalt and freshly

Parmesan cheese2 tablespoons plain flour2 eggs, beaten70g crushed cornflakesVegetable or sunflower oil, for frying To makePreheat the oven to 110°C/gas ¼. Cut the fish into strips about  x2cm. Mix the Parmesan with the flour and turn the fish in it. Dip

Food From Plenty by Diana Henry (Mitchell Beazley, £25) teaches you how to be thrifty and make the most from every morsel, while still creating fine food with a delicious assortment of recipes from around the world.Parsnip & Smoked Haddock Soup

soft. Sprinkle in the flour and continue stirring while you gradually add the milk until you have a smooth consistency. Season with the Tabasco, salt and pepper and simmer for 20 minutes, or until the potatoes are just cooked. Drop in the fish and corn

If the salmon has pin bones, pull them out with tweezers. That’s the only time-consumingpart of this recipe – otherwise, it’s a breeze.Serves 6Ingredients2 tbsp chopped fresh ginger 2 cloves garlic 1 tbsp reduced-sodium soy sauce 2 tbsp hoisin sauce