Phil Vickery’s frozen food feast

As a consumer watchdog reveals that frozen foods may in fact be better for us, Phil Vickery’s in the kitchen with a prawn dish and fish pie made entirely from items you’d find in the freezer.

Quick prawns

Prep time: 10 mins

Cook time: 10 mins

Serves: 2

Ingredients

1 medium egg white

2 tbsp cornflour

400g wild Atlantic frozen shelled prawns, defrosted and cut in half (can also be cooked from frozen)

4 tbsp any oil

200g frozen chopped onions

100g frozen sweetcorn

100g frozen broad beans

2 tbsp poke sauce

2 tbsp soy sauce

2 tsp fresh lime juice

4 tbsp frozen chopped basil

Ground pepper

Method

1. Mix the egg white and flour together well and add the prawns to coat them

2. In a deep wok heat the oil. Place the prawns one by one into the hot oil and sear well then turn over to seal the other side. 

3. Lift out and place onto a plate and set aside

4. Add a little more oil to the same pan. Stir in the onions and cook over a high heat to get some quick colour, then add the corn and beans, coat well.

5. Add the prawns back into the pan along with the poke and soy sauce, lime juice, basil and pepper. Saute quickly and check the seasoning.

5. Serve straight away

Fish bake with waffle topping

Prep time: 10 mins

Cook time: 45-50 mins

Serves: 4

Ingredients

700ml milk

200g frozen chopped onions

1 x 10g fish stock cube

Salt

Pepper

65g plain four

75g salted butter, softened

2 tsp fish sauce, optional 

2 x 500g packs frozen mixed seafood, mussels, squid etc

150g frozen green beans

150g frozen peas

2 tbsp frozen coriander or basil

2 tbsp frozen parsley

10 frozen potato waffles, defrosted and cut into squares

Optional topping

Frozen mozzarella or other cheese

Method

1. Preheat the oven to 200C/gas 6

2. Place the milk, onions, stock cube, salt and pepper into a thick bottomed saucepan and bring to the simmer, simmer for 5 minutes to soften the onions

3. Separately, mix the flour, butter and fish sauce to a smooth paste

4. Place the frozen seafood, beans, peas and herbs into a large bowl

5. After 5 minutes whisk in the softened butter mix and the sauce will thicken quickly

6. Pour over the frozen seafood mix and really mix well, then spoon into a baking dish that is nice and deep, so the mix comes ¾ of the way up

7. Place the quarters of waffle on the diagonal into the top of the mix, nice and proud, then pop into the oven and cook for 40-45 minutes or until the centre of the pie is piping hot

8. Remove from the oven and leave to cool for 20 minutes

9. Serve with tomato ketchup, if liked