fish and seafood recipes

Sea bass & seafood Italian one-pot

 

 

Ingredients

• 2 tbsp olive oil
• 1 fennel bulb, halved and sliced, fronds kept separate to garnish
• 2 garlic cloves, sliced
• ½ red chilli, chopped
• 250g cleaned squid, sliced into rings
• bunch basil, leaves and stalks separated, stalks tied together, leaves roughly chopped
• 400g can chopped tomatoes
• 150ml white wine
• 2 large handfuls of mussels or clams
• 8 large raw prawns (whole look nicest)
• 4 sea bass fillets (about 140g/5oz each)
• crusty bread, to serve

 

Method

1. Heat the oil in a large saucepan with a tight-fitting lid, then add the fennel, garlic and chilli. Fry until softened, then add the squid, basil stalks, tomatoes and wine. Simmer over a low heat for 35 mins until the squid is tender and the sauce has thickened slightly, then season.
2. Scatter the mussels and prawns over the sauce, lay the sea bass fillets on top, cover, turn up the heat and cook hard for 5 mins. Serve scattered with the basil leaves and fennel fronds, with crusty bread.

 

 

 

Simple seafood chowder

 

 

Ingredients

• 1 tbsp vegetable oil
• 1 large onion, chopped
• 100g streaky bacon, chopped
• 1 tbsp plain flour
• 600ml fish stock, made from 1 fish stock cube
• 225g new potatoes, halved
• pinch mace
• pinch cayenne pepper
• 300ml milk
• 320g pack fish pie mix (salmon, haddock and smoked haddock)
• 4 tbsp single cream
• 250g pack cooked mixed shellfish
• small bunch parsley, chopped
• crusty bread, to serve

 

Method

1. Heat the oil in a large saucepan over a medium heat, then add the onion and bacon. Cook for 8-10 mins until the onion is soft and the bacon is cooked. Stir in the flour, then cook for a further 2 mins.
2. Pour in the fish stock and bring it up to a gentle simmer. Add the potatoes, cover, then simmer for 10-12 mins until the potatoes are cooked through.
3. Add the mace, cayenne pepper and some seasoning, then stir in the milk.
4. Tip the fish pie mix into the pan, gently simmer for 4 mins. Add the cream and shellfish, then simmer for 1 min more. Check the seasoning. Sprinkle with the parsley and serve with some crusty bread.

 

 

 

 

Smoked salmon salad with crab dressing

 

 

Ingredients

• 100g tub fresh crabmeat
• 2 tbsp mayonnaise
• good pinch cayenne pepper
• ½ tbsp lemon juice
• 1 tbsp olive oil
• 6 small slices smoked salmon
• 2 small handfuls curly endive
• 8 cherry tomatoes, halved
• 1 avocado, peeled, stoned and thickly sliced
• 1 small shallot, thinly sliced
• few rocket leaves, to serve
• toast (optional)

 

 

Method

1. Mix the crabmeat with the mayonnaise and cayenne pepper. Set aside. Stir the lemon juice and oil together in a large bowl with some seasoning.
2. Arrange the smoked salmon on 2 large plates. Add the endive, cherry tomatoes, avocado and shallot to the lemon dressing, toss well and pile onto the plates. Top with the crabmeat mixture, scatter over rocket leaves and serve with toast, if you like.

 

 

 

 

Spicy seafood stew with tomatoes & lime

 

 

Ingredients

• 2 dried ancho or guajillo chillies
• 1 tbsp olive oil
• 1 large onion, chopped
• 4 garlic cloves, chopped
• 1 tsp chipotle paste or 1 tsp smoked hot paprika (pimentón)
• 1 tsp ground cumin
• 700ml chicken stock
• 250g chopped tomatoes, from a can
• 200g large peeled raw prawns
• 300g halibut or other firm white fish fillets, cut into 2½ cm pieces
• 300g clams
• 500g small new potatoes, halved and boiled
• juice 2 limes

To serve

• lime wedges
• 1 avocado, chopped
• handful coriander leaves
• 1 small red onion, finely diced
• corn tortillas, sliced and baked

 

Method

1. Toast the chillies in a hot dry frying pan for a few moments (they will puff up a bit), then remove. Deseed and stem chillies, and soak in boiling water for 15 mins.
2. Heat the olive oil in a large saucepan over a medium heat. Add the onion and garlic, season and cook for about 5 mins or until softened. Add the chipotle paste, reconstituted chillies, cumin, stock and tomatoes. Sauté for 5 mins, then purée until very fine in a blender. Pour back into the pan and bring to the boil. Reduce the heat and simmer for 10 mins. When close to eating, add the prawns, fish fillets, clams and potatoes. Place a lid on top and cook for 5 mins over a medium-high heat. Add the lime juice and serve with lime wedges, avocado, coriander, red onion and tortilla chips for sprinkling over.

 

 

 

 

Squid, samphire & pea salad

 

 

 

Ingredients

• 400g fresh peas, podded
• 1 shallot, finely chopped
• juice 1 lemon, plus wedges to serve
• 3 tbsp olive oil
• 4 medium squid, cleaned (ask your fishmonger to do this) and cut into 5cm strips, leaving tentacles whole
• 50g butter, softened
• 100g samphire
• 85g bag watercress
• 1 tsp chopped flat-leaf parsley

 

 

Method

1. Bring a large pan of salted water to the boil, add the peas and cook for 3 mins until tender. Drain and leave to steam-dry.
2. Tip the shallot into a bowl with 1 tbsp lemon juice, olive oil, squid and lots of black pepper. Toss everything together and leave to sit for a few mins.
3. Meanwhile, place a frying pan over a medium heat. When the pan is hot, pour in the dressed squid. Cook for 3-4 mins, moving it around the pan until the tentacles curl up and the squid pieces turn opaque. Add the butter, samphire and peas, toss together for a few mins, season well and remove from the heat.
4. Scatter the watercress over a large serving dish. Tip over the squid, peas and samphire, strew with the parsley, add a squeeze more lemon juice and eat warm, with lemon wedges.

 

 

 

 

Spaghetti with seafood velouté

 

 

Ingredients

• 8 oysters
• 300g piece skinned salmon fillet
• 3 large scallops or 6 smaller scallops
• 6 large raw tiger prawns
• 500ml fresh fish stock
• 50g butter
• 1 large shallot, chopped as finely as possible
• 200ml white wine or dry vermouth, or half of each
• 150ml whipping cream
• large handful mixed soft herbs including parsley and chives, finely chopped
• 1 tbsp lemon juice
• 150g fresh spaghetti
• drizzle olive oil
• chervil or parsley sprigs, to serve

 

Method

1. Prepare all the seafood by first opening the oysters into a sieve over a bowl to catch the juices (see video technique). Trim and slice the salmon into 6 equal-size square chunks. If the scallops are large, cut them in half lengthways. Peel and devein the prawns if needed.
2. Place the strained oyster juice and fish stock into a shallow saucepan and bring to a simmer. First add the salmon and poach for 1 min. Add the prawns and oysters (if using large ones) and poach for 1 min more. Add the scallops and poach for 1 min more, then add the oysters (if small) and simmer everything for a final min until just cooked.
3. Carefully tip the fish and poaching liquid into a sieve over a large saucepan or bowl, keeping all the salmon chunks intact.
4. Heat half the butter in the cleaned shallow pan and add the shallot. Cook very gently for 5 mins until soft but not coloured, then pour in the alcohol and boil until reduced to a few tablespoons. Pour in the poaching liquid and boil down until reduced by half, about 20-25 mins. Stir in the cream and, once more, reduce by half. Turn down to a gentle simmer and whisk in the rest of the butter.
5. Gently add the seafood to the sauce, taking care not to break up the salmon. Simmer lightly until heated through, then add most of the herbs, squeeze over the lemon juice and set aside.
6. Meanwhile, cook the spaghetti in plenty of boiling water until just done, about 3-4 mins, then drain well and add back to the pan with a drizzle of olive oil and the rest of the herbs. You are now ready to plate up.
7. Use a roasting fork to twirl a neat bundle of spaghetti. Stand the bundle in the middle of a warm large pasta bowl. Alternate the salmon and seafood around the pasta. Spoon the sauce over the seafood, top the pasta with the chervil or parsley sprigs and serve immediately.

 

 

 

 

Spanish seafood pasta

 

 

Ingredients

• 350g short pasta shapes (we used orzo )
• 1 chicken stock cube
• 1 tsp turmeric or a large pinch of saffron strands
• 85g chorizo, diced
• 200g pack mixed cooked seafood
• 2 roasted red peppers,from a jar, sliced
• 100g frozen peas
• 2 tbsp chopped parsley

 

 

Method

1. Cook the pasta in lots of water following pack instructions, with the stock cube and half the turmeric or saffron. About 7 mins before the pasta is cooked, tip the chorizo into a frying pan and cook over a medium heat for 5 mins until slightly crisp. Tip out some of the fat, then add the remaining turmeric or saffron, seafood, peppers and peas.
2. Drain the pasta, reserving some of the stock. Tip the pasta back into the pan, add the chorizo and seafood mixture and a splash of the reserved stock, and heat through. Stir in most of the parsley.
3. Serve in warm bowls, with the remaining parsley sprinkled on top

 

 

 

 

Smart crab linguine

 

 

Ingredients

• 100g linguine
• 1 tbsp olive oil
• 2 garlic cloves, finely sliced
• 2 tbsp low-fat crème fraîche
• 100g tub white crabmeat or 100g drained from a can
• handful rocket, chopped, plus extra leaves to serve
• zest ½ lemon
• 1 tbsp toasted pine nuts

 

Method

1. Cook the linguine following pack instructions, reserving a little cooking liquid before you drain it.
2. Meanwhile, heat the olive oil in a frying pan. Add the garlic and cook gently to soften, but don’t brown. Stir in the crème fraîche, crabmeat, chopped rocket and lemon zest, and gently heat through.
3. Tip in the cooked pasta and a little cooking liquid to help the sauce coat the pasta. Season and give everything a stir. Sprinkle with the pine nuts and remaining rocket leaves.

 

 

 

Smoked trout & pea pasta

 

 

Ingredients

• 175g fusilli or other pasta
• 100g frozen peas
• 125g pack smoked trout fillets
• 3 rounded tbsp 0% Greek yogurt
• 2 rounded tsp horseradish sauce

 

Method

1. Cook the pasta in a large pan of boiling water according to pack instructions, adding the peas for the last 3 mins. Meanwhile, flake the trout and set aside, then mix the yogurt with the horseradish, salt and pepper.
2. Drain the pasta, then return to the pan and stir in the trout and yogurt, letting the heat of the pasta warm the sauce. Tastes great with a crisp green salad

 

 

 

 

Stir-fry prawns with peppers & spinach

 

 

Ingredients

• 3 tbsp groundnut or sunflower oil
• 2 fat garlic cloves, sliced thinly
• 1 small red pepper, cored, deseeded and thinly sliced
• 200g pack raw peeled tiger prawns, defrosted and patted dry
• 2 tbsp soy sauce or Thai fish sauce
• 100g bag baby spinach leaves

 

Method

1. Heat a wok until you can feel a good heat rising. Add 2 tbsp oil and, a few secs later, the garlic slices. Stir-fry until they start to turn golden, then using a slotted spoon, spoon onto kitchen paper to drain.
2. Toss in the pepper and stir-fry for 1 min or so until softened, then scoop out and set aside. Add the remaining tbsp oil. Heat, then toss in the prawns and stir-fry for another 2-3 mins until cooked and beginning to brown. Add the soy or fish sauce.
3. Throw in the spinach and stir-fry until it begins to wilt. Return the peppers and crisp garlic to the wok, then serve immediately.

 

 

 

 

Mussels in red pesto

 

 

Ingredients

• 1 tsp olive oil
• 1 shallot, finely chopped
• 1 small glass white wine
• pinch crushed chilli flakes
• 500g clean live mussels
• 2 tbsp red pesto
• crusty bread, to serve

 

Method

1. Heat the oil in a large pan and cook the shallot for 4-5 mins until softened. Pour in the wine, add the chilli flakes and bubble for 2 mins.
2. Add the mussels. Cover and cook for 5 mins until all the shells have opened. Discard any that remain closed. Stir in the red pesto and toss well. Tip into a large bowl and serve with crusty bread.

 

 

 

 

Rich paprika seafood bowl

 

 

Ingredients

• 1 tbsp olive oil
• 2 onions, halved and thinly sliced
• 2 celery stalks, finely chopped
• large bunch flat-leaf parsley, leaves and stalks separated
• 2-3 tsp paprika
• 200g roasted red peppers, drained weight, thickly sliced
• 400g can chopped tomatoes with garlic
• 400g white fish fillet, cut into very large chunks
• few fresh mussels (optional

 

Method

1. Heat the oil in a pan, then add the onions, celery and a little salt. Cover, then gently fry until soft, about 10 mins. Put the parsley stalks, half the leaves, oil and seasoning into a food processor and whizz to a paste. Add this and the paprika to the softened onions, frying for a few mins. Tip in the peppers and tomatoes with a splash of water, then simmer for 10 mins until the sauce has reduced.
2. Lay the fish and mussels on top of the sauce, put a lid on, then simmer for 5 mins until the fish is just flaking and the mussels have opened – discard any that stay shut. Gently stir the seafood into the sauce, season, then serve in bowls.

 

 

 

 

Classic prawn cocktail

 

 

Ingredients

• 400g cooked atlantic shell-on prawns
• 4 Little Gem lettuces, washed and trimmed
• 5 heaped tbsp mayonnaise
• 5 tbsp tomato chutney
• 2 tsp Worcestershire sauce
• 2 tsp creamed horseradish
• tiny splash Tabasco sauce
• squeeze lemon juice
• paprika, for dusting
• 4 tsp snipped chives

 

Method

1. Peel all but 4 of the prawns (reserve these for the tops). Break the lettuces into individual leaves, then divide the leaves evenly between 4 small glass bowls.
2. Sprinkle the prawns over the lettuce and season with black pepper.
3. Mix the mayonnaise, tomato chutney, Worcestershire sauce, horseradish and Tabasco together. Season to taste with lemon juice and salt and pepper, then spoon sparingly over the prawns. Dust the top with a little paprika and sprinkle with chives. Top with the remaining prawns and serve immediately. Delicious with brown bread.

 

 

 

Prawn spring roll wraps

 

 

Ingredients

• 1 bundle dried thread rice noodles (about 60g)
• 1 tbsp sunflower oil
• 300g pack fresh stir-fry vegetables - go for a leafy mix
• half finger-length fresh root ginger, grated
• small bunch coriander, stalks finely sliced, leaves roughly chopped
• 200g raw peeled prawns, halved
• 2 tbsp sweet chilli sauce, plus extra to serve
• 8 small sheets filo pastry
• 1 tbsp sesame seeds (optional)

Method

1. Heat oven to 220C/fan 200C/gas 7. Cook the noodles according to pack instructions. Heat 1 tsp oil in a large wok or non-stick frying pan. Stir-fry the vegetables, ginger and coriander stalks for 3-4 mins until almost cooked, but still with a little crunch. Throw in the prawns for 1 min until pink, then stir in the sweet chilli sauce, coriander leaves and noodles, then remove from the heat.
2. Brush 4 sheets of filo with a little of the oil, then cover with the remaining sheets. Pile a quarter of the prawn mixture along the narrow edge of each sheet, fold over the edges, then roll up to give you 4 large spring rolls. These can now be frozen for up to 1 month; defrost thoroughly before cooking as below. Brush with the remaining oil, sprinkle with sesame seeds if using, then bake on a baking sheet, seam-side down, for 15 mins until golden and crisp. Serve with a green salad, and a good dollop of extra chilli sauce on the side.

 

 

 

20-minute seafood pasta

 

 

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 1 garlic clove, chopped
• 1 tsp paprika
• 400g can of chopped tomatoes
• 1l chicken stock (from a cube is fine)
• 300g spaghetti, roughly broken
• 240g pack frozen seafood mix, defrosted
• handful of parsley leaves, chopped, and lemon wedges to serve

 

Method

1. Heat the oil in a wok or large frying pan, then cook the onion and garlic over a medium heat for 5 mins until soft. Add the paprika, tomatoes and stock, then bring to the boil.
2. Turn down the heat to a simmer, stir in the pasta and cook for 7 mins, stirring occasionally to stop the pasta from sticking. Stir in the seafood, cook for 3 mins more until it’s all heated through and the pasta is cooked, then season to taste. Sprinkle with parsley and serve with lemon wedges

 

 

 

Squid, chickpea & chorizo salad

 

 

Ingredients

• 4 red peppers
• 2 x 400g cans chickpea, rinsed and drained
• huge bunch parsley, roughly chopped
• 1 red chilli, deseeded and chopped
• 2 garlic cloves, finely chopped
• 100ml olive oil
• 600g cleaned squid, sliced into rings, tentacles kept whole
• 200g cooking chorizo, cut into chickpea-size chunks
• juice and zest 1 large lemon

 

Method

1. Cook the peppers whole under a grill, on a barbecue or griddle, until completely charred. Place the peppers in a bowl, cover with a plate until cool enough to handle, then peel, deseed and finely slice. In a large bowl mix the peppers and any juices with the chickpeas, parsley, chilli and garlic. Set aside.
2. Heat a large frying pan until smoking. Working quickly and carefully, add a splash of oil to the pan, then the squid. Stir-fry for about 30 secs. Scatter the chorizo over the squid, continue to cook for 30 secs more, then tip into the bowl with the peppers. Season everything with salt and pepper, then dress with the remaining oil, lemon juice and lemon zest. Mix together, pile onto a platter and let everyone help themselves.

 

 

 

 

Lemony prawn & pea risotto

 

 

Ingredients

• 400g bag raw prawns, in their shells, defrosted if frozen
• 3 tbsp olive oil
• 1 red chilli, deseeded, half sliced and half finely chopped
• 1½ l fish stock
• 50g butter
• 1 onion, chopped
• 300g risotto rice (we used arborio)
• 1 small glass white wine
• 200g frozen peas
• zest and juice 1 lemon

 

Method

1. Peel the prawns, keeping the heads and shells. Heat 1 tbsp olive oil in a large saucepan and fry the prawn shells and heads with the sliced chilli until they have toasted and changed colour. Pour in the stock and bring to the boil, then turn down to a simmer.
2. Bring the stock to the boil and keep on a low simmer. In a separate pan, melt half the butter over a medium heat. Stir in the onions and sweat gently for 8-10 mins until soft but not coloured, stirring occasionally. Stir the rice into the onions until completely coated in the butter, then stir continuously until the rice is shiny and the edges of the grain start to look transparent.
3. Pour in the wine and simmer until totally evaporated. Add the stock, a ladleful at a time, stirring with each addition until absorbed. Stir through the prawns and peas. Continue adding stock a ladleful at a time and stirring the rice over a low heat for 25-30 mins, until the rice is cooked al dente (with a slightly firm, starchy bite in the middle). The risotto should be creamy and slightly soupy. When you draw a wooden spoon through it, there should be a wake that holds for a few moments but not longer. Cook until the prawns change colour. Stir through the chopped chilli, lemon juice and remaining olive oil. Let the risotto rest for a few mins, then serve, topped with the lemon zest

 

 

 

 

Salmon & prawns with dill & lime aioli

 

 

Ingredients

• 400g cooked king prawns, shelled apart from the tail
• 400g smoked salmon
• 140g good-quality mayonnaise
• 2 garlic cloves, crushed
• 2 tbsp chopped fresh dill, plus extra leaves to garnish
• juice ½ lime, plus 1 wedged to serve
• granary bread and butter, to serve, if you like

 

Method

Arrange the prawns and salmon on plates. Mix the mayo, garlic and chopped dill, and add lime juice to taste. Put a spoonful on each plate, scatter over dill leaves add a wedge of lime and a grinding of pepper.

 

 

 

 

 

Crispy squid with capers

 

 

Ingredients

• 300g baby squid, cleaned
• 200g plain flour
• 2 tbsp capers, drained and finely chopped
• 1 garlic clove, crushed
• 5 tbsp mayonnaise
• vegetable or sunflower oil, for frying
• lemon wedges, to serve

Method

1. Cut the squid into rings about ½cm thick. Tip the flour into a freezer bag and season well. Add the capers, then give everything a good shake to mix together. Tip the squid into the bag, then shake again until all the rings are well coated. Mix together the garlic and mayonnaise, then place in a serving bowl.
2. Pour some oil into a large pan until it comes about 7cm up the sides, but the pan is no more than a third full. Place over a medium heat and let the oil warm up. To test that the oil is ready, place a small piece of bread in the pan – it should sizzle when it touches the oil.
3. Remove a handful of squid from the flour and shake off any excess. Gently drop into the oil, then cook for about 3 mins until crisp. Remove with a slotted spoon and place on kitchen paper. Repeat with the remaining squid. Serve straight away with the mayonnaise and lemon wedges.

 

 

 

Tuna sweet potato jackets

 

 

Ingredients

• 4 small sweet potatoes (about 200g each)
• 185g can tuna in spring water, drained
• ½ red onion, finely sliced
• 1 small red chilli, deseeded and chopped
• juice 1 lime
• 6 tbsp Greek yogurt
• handful coriander leaves

Method

1. Scrub the sweet potatoes and prick all over with a fork. Place on a microwaveable plate and cook on High for 18-20 mins, or until tender. Split in half and place each one, cut-side up, on a serving plate.
2. Flake the drained tuna with a fork and divide between the sweet potatoes. Top with the red onion and chilli, then squeeze over the lime juice. Top with a dollop of yogurt and scatter over the coriander, to serve

 

 

 

Smoked trout salad

 

 

Ingredients

• 120g bag salad leaves (rocket, spinach and watercress is a good mix)
• 250g small new potatoes, boiled and halved
• 8-10 radishes, trimmed and quartered
• 175g cooked beetroot, drained and cut into wedges
• 2 smoked trout fillets (125g pack)
• 1 tsp hot horseradish sauce
• 2 tbsp half-fat crème fraîche
• splash of milk

 

Method

1. Pile the salad leaves on 2 plates and divide the potatoes, radishes and beetroot between them. Flake over the smoked trout.
2. Mix the horseradish and crème fraîche with enough milk to make a runny dressing. Season and drizzle over the salad.

 

 

 

Super-fast prawn noodles

 

Ingredients

• 1l chicken stock (we used Knorr Touch-of-taste)
• 2 tbsp oyster sauce
• 2 tbsp hoisin sauce
• 1 tbsp fish sauce
• large piece fresh root ginger, shredded into thin matchsticks
• 300g peeled king prawns (raw would be better, but cooked are fine)
• 4 bok choi, each cut into quarters
• 2 sachets straight-to-wok noodles
• 4 spring onions, finely sliced

 

Method

1. In a wok or large saucepan, bring the stock to the boil. Stir the sauces into the stock, then add the ginger. Simmer for a moment, then add the prawns: if raw, simmer for 2 mins until they turn pink; if cooked, add together with the bok choi, then cook for 2 mins more until just wilted.
2. Slip all the noodles into the broth, then gently stir to loosen them. Bring the liquid back to a simmer, then cook for 2 mins more to warm them through. Scatter with spring onions and serve straight from the wok, using tongs for the noodles and a ladle for the broth.

 

 

 

 

Smoked trout & cucumber open sandwiches

 

 

Ingredients

• 125g pack skinless hot-smoked trout fillets
• ½ a 250g tub Quark
• ½-1 tsp horseradish sauce
• squeeze lemon juice
• 2 thick slices granary bread
• ¼ cucumber, sliced
• 25g watercress
• 2 handfuls cherry tomatoes, to serve

Method

1. Flake the fish into a large bowl, then stir in the quark and horseradish sauce to taste. Season with black pepper and a squeeze of lemon juice.
2. Toast the bread, then top each piece with cucumber slices and watercress. Spoon half the trout pâté on top of each and serve with halved cherry tomatoes on the side.

 

 

 

Thai-style steamed fish

 

 

Ingredients

• 2 trout fillets, each weighing about 140g/5oz
• a small knob of fresh root ginger, peeled and chopped
• 1 small garlic clove, chopped
• 1 small red chilli (not bird's eye), seeded and finely chopped
• grated zest and juice of 1 lime
• 3 baby pak choi, each quartered lengthways
• 2 tbsp soy sauce

Method

1. Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
2. Steam for 15 minutes. (If you haven’t got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)

 

 

 

Creamy linguine with prawns

 

Ingredients

• 175g linguine
• 2 tsp olive oil
• 1 garlic clove, finely sliced
• 100ml white wine
• 2 tbsp reduced-fat crème fraîche
• juice ½ lemon (or to taste)
• 2 handfuls (150g) raw peeled prawns
• small bunch chives, finely chopped

Method

1. Cook the pasta. Meanwhile, heat the oil in a pan and gently fry the garlic for 2 mins. Tip in the wine and bubble over a high heat for 1 min, then lower the heat and stir in the crème fraîche and lemon juice. Season to taste with salt and plenty of black pepper. Simmer for 1 min to reduce a little, then add the prawns and simmer in the sauce until just pink.
2. Drain the pasta and tip into the sauce with half the chives. Use tongs to mix everything together. Divide between 2 shallow bowls and sprinkle with the remaining chives.

 

 

 

Egg fried rice with prawns & peas 

 

 

 

 

Ingredients

• 250g basmati rice
• 2 tbsp vegetable oil
• 2 garlic cloves, finely chopped
• 1 red chilli, deseeded and shredded
• 2 eggs, beaten
• 200g frozen peas
• 1 bunch spring onions, finely sliced
• 285g pack cooked small prawns
• 1 tbsp soy sauce, plus extra for serving, if you like

 

Method

1. Put the rice in a saucepan with 600ml water. Bring to boil, cover, then simmer for 10 mins or until almost all the water has gone. Leave off the heat, covered, for 5 mins more.
2. Heat the oil in wok or large frying pan. Add the garlic and chilli, then cook for 10 secs – making sure not to let it burn. Throw in the cooked rice, stir fry for 1 min, then push to the side of the pan. Pour the eggs into the empty side of the pan, then scramble them, stirring. Once just set, stir the peas and spring onions into the rice and egg, then cook for 2 mins until the peas are tender. Add the prawns and soy sauce, heat through, then serve with extra soy sauce on the side, if you like

 

 

 

 Smoked trout & potato wedges

 

 

Ingredients

• 500g Maris Piper potatoes, cubed
• 100g bag baby spinach
• zest and juice 1 lemon
• 140g smoked trout fillet, flaked
• 1 tbsp capers
• 1 tbsp chopped dill
• 140g breadcrumbs, from stale bread
• 1 tbsp sunflower oil
• lemon wedges and tartare sauce, to serve

Method

1. Boil potatoes in salted water for 15 mins until tender. Meanwhile, tip the spinach into a large colander in the sink. Drain the potatoes over the spinach so the cooking water wilts it, then spoon the potatoes back into the pan. Mash, stirring in the lemon zest and juice and some seasoning, then fold through the trout flakes, squeezed-out spinach, capers and dill.
2. Tip half the breadcrumbs onto a large plate, then tip the potato mixture onto another plate and shape into a large disc. Flip the potato cake onto the crumbs, pressing the remaining crumbs onto the top.
3. Heat the grill and pour the oil into a large frying pan. Carefully slide the potato cake into the pan, then cook for 5 mins until the bottom is golden. Now grill for 4-5 mins until the crumbs on top are golden and the cake is hot through. Serve hot with lemon wedges, tartare sauce and a green salad.

 

 

Tuna & lemon pasta

 

 

 

Ingredients

• 350g pasta shells
• 200g pack trimmed fine beans, cut into short lengths
• 200g can tuna in oil
• grated zest of a lemon
• 1 heaped tbsp small capers
• generous pinch of chilli flakes
• olive oil for drizzling

 

Method

1. Cook the pasta in boiling salted water for 8 minutes. Add the beans and cook for a further 3 minutes until both the pasta and beans are just tender. Meanwhile, tip the tuna and its oil into a bowl and flake the fish, keeping the pieces quite large. Stir in the lemon zest, capers, chilli and plenty of salt and pepper.
2. Drain the pasta and beans, return them to the pan and toss with the tuna mixture. Add a little olive oil if you need to moisten everything. Serve the tuna and lemon pasta on its own or with a tomato and onion salad.

 

 

 

 

Trout en papillote

 

 

 

Ingredients

• 2 large carrots, cut into batons
• 3 celery sticks, cut into batons
• 1 tbsp olive oil
• ½ tsp sugar
• 6 tbsp white wine vinegar
• 4 x 175g trout fillets
• basil leaves
• juice 1 lemon

Method

1. Heat oven to 190C/fan 170C/gas 5. Put the carrots and celery in a pan with the oil, sugar, wine, salt and pepper. Bring to the boil, tightly cover, then cook for 10 mins until the vegetables are tender. Cool.
2. Cut four large sheets of baking parchment, about 35cm square. Divide the vegetables between them and top each with a trout fillet. Scatter a few basil leaves and a little lemon juice over each, then season the fish with a little salt and pepper. Fold the paper in half and double fold all round to seal in the fish, a bit like a pasty.
3. Put the parcels on two baking sheets and bake for 15-20 mins (depending on the thickness of the fish). Serve in their paper with some steamed new potatoes.

 

 

Steamed mussels with leeks, thyme & bacon

 

 

 

Ingredients

• 750g mussels
• 25g butter
• 6 rashers smoked streaky bacon, chopped into small pieces
• 2 small leeks, sliced on the diagonal
• handful thyme sprigs
• small glass cider or white wine

 

Method

Scrub and de-beard the mussels. Heat half the butter in a pan, then sizzle the bacon for 3-4 mins until starting to brown. Add the leeks and thyme, then sweat everything together for 4-5 mins until soft. Turn the heat up high, add the mussels and cider or wine, then cover and cook for 4-5 mins, shaking the pan occasionally, until the mussels have opened. Discard any that don’t open. Scoop the mussels and the other bits into a dish, then place the pan back on the heat. Boil the juices for 1 min with the rest of the butter, then pour over the mussels and serve with crusty bread

 

 

 

 

One-pan prawn pilau

 

 

Ingredients

• 2 tbsp korma curry paste (Patak's is good)
• 1 small onion, finely chopped
• 300g basmati rice, rinsed and drained
• 700ml chicken stock made from a cube
• 150g pack cooked peeled prawns, defrosted if frozen
• cupful frozen peas
• 1 red chilli, sliced into rings
• handful coriander leaves, chopped
• lemon wedges, to serve

Method

1. Heat a large wide pan and dry-fry the curry paste with the onions for 4-5 mins until the onion begins to soften. Add the rice to the pan and stir to coat in the curry paste. Add the stock, then bring to the boil.
2. Cover the pan and turn the heat down to low. Leave the rice to simmer slowly for 12-15 mins until all the liquid has been absorbed and the rice is cooked. Turn off the heat and stir in the prawns, peas and chilli. Cover the pan and leave to stand for 5 mins.
3. Fluff up the rice grains with a fork and season if you want. Scatter over the coriander and serve with lemon wedges.

 

 

 

 

One-pan salmon with roast asparagus

 

 

Ingredients

• 400g new potatoes, halved if large
• 2 tbsp olive oil
• 8 asparagus spears, trimmed and halved
• 2 handfuls cherry tomatoes
• 1 tbsp balsamic vinegar
• 2 salmon fillets, about 140g/5oz each
• handful basil leaves

 

Method

1. Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
2. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish.

 

 

 

                Haddock in tomato basil sauce

 

 

Ingredients

• 1 tbsp olive oil
• 1 onion, thinly sliced
• 1 small aubergine, about 250g/9oz, roughly chopped
• ½ tsp ground paprika
• 2 garlic cloves, crushed
• 400g can chopped tomatoes
• 1 tsp dark or light muscovado sugar
• 8 large basil leaves, plus a few extra for sprinkling
• 4 4x175g/6oz firm skinless white fish fillets, such as haddock

 

 

Method

1. Heat the olive oil in a large non-stick frying pan and stirfry the onion and aubergine. After about 4 minutes the vegetables will start to turn golden but won’t be soft yet, so cover with a lid and let the vegetables steam-fry in their own juices for 6 minutes – this helps them to soften without needing to add any extra oil.
2. Stir in the paprika, garlic, tomatoes and sugar with 1⁄2 tsp salt and cook for another 8-10 minutes, stirring, until onion and aubergine are tender.
3. Scatter in the basil leaves then nestle the fish in the sauce, cover the pan and cook for 6-8 minutes until the fish flakes when tested with a knife and the flesh is firm but still moist. Tear over the rest of the basil and serve with a salad and crusty bread.

 

 

 

 

Warm potato & tuna salad with pesto dressing

 

 

 

Ingredients

• 650g new potatoes, halved lengthways if large
• 2 tbsp pesto
• 4 tbsp olive oil
• 8 cherry tomatoes
• 175g can tuna
• 200g green beans, halved
• couple of handfuls of spinach, preferably baby leaves, tear if larger 

Method

1. Put the potatoes in a pan of boiling water, bring back to the boil and simmer for 8-10 minutes until tender.
2. Meanwhile, mix the pesto and oil to make a dressing. Halve the tomatoes, drain and flake the tuna. Add the beans to the potatoes for the last 3 minutes of cooking time.
3. Drain the potatoes and beans and tip into a salad bowl. Stir in the spinach so that it wilts a little in the warmth from the vegetables. Season with salt and pepper. Scatter the tomatoes and tuna on top, drizzle with the pesto and gently toss everything together

 

 

Tuna, asparagus & white bean salad

 

 

Ingredients

• 1 large bunch asparagus
• 2 x 200g cans yellowfin tuna steaks in water, drained
• 2 x 400g cans cannellini beans in water, drained
• 1 red onion, very finely chopped
• 2 tbsp capers
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 tbsp tarragon, finely chopped

 

Method

1. Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.
2. Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve

 

 

 

Soy tuna with wasabi mash

 

 

Ingredients

• 3 tbsp soy sauce
• 1 tbsp rice wine vinegar
• 1 tbsp caster sugar
• 2 tuna steaks, each about 140g/5oz
• 500g potatoes
• 100ml semi-skimmed milk
• 2 tsp wasabi paste (see Know-how)
• 1 spring onion, finely sliced
• frozen broad bean or soya beans, to serve

 

Method

1. Mix together the soy sauce, vinegar and sugar. Pour over the tuna and marinate for at least 20 mins or up to 2 hrs in the fridge. Place the potatoes in a pan of lightly salted boiling water, then cook for 10-15 mins until soft. Drain well. Heat the milk in the pan and mix in the wasabi, return the potatoes to the pan, then mash until smooth. Stir through the spring onion and keep warm.
2. Heat a non-stick griddle pan until smoking hot. Remove the tuna from the marinade. Cook on the griddle for 2-3 mins on each side until seared on the outside, but still pink inside. Cook the broad or soy beans according to pack instructions, then serve alongside the tuna and mash

 

 

 

 

Hot mustard tuna with herby couscous

 

 

Ingredients

• 1 red onion, halved and finely sliced
• zest and juice 1 lemon, plus wedges to serve
• 1 tbsp olive oil, plus extra for brushing
• 400ml hot vegetable stock
• 250g couscous
• 4 tuna steaks, about 140g/5oz each
• 2 tsp English mustard powder
• bunch flat-leaf parsley, roughly chopped
• 2 tbsp capers

 

Method

1. Put the onion, lemon zest, juice and 1 tbsp oil into a small bowl, add salt and pepper to taste, then leave to soak for 5 mins until the onion has softened a little. Pour the hot stock over the couscous in a large bowl, cover with cling film and leave for 10 mins until the stock has been absorbed.
2. Season the tuna steaks, brush with oil, then pat the mustard powder over both sides. Once the couscous is ready, add the parsley and capers to the onions, stir well, then mix into the couscous with a fork. Heat a griddle pan and sear the tuna for 1 min on each side until medium-rare. Serve the tuna with the couscous and lemon wedges on the side.

 

 

 

Superhealthy salmon burgers

 

 

Ingredients

• 4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks
• 2 tbsp Thai red curry paste
• thumb-size piece fresh root ginger, grated
• 1 tsp soy sauce
• 1 bunch coriander, half chopped, half leaves picked
• 1 tsp vegetable oil
• lemon wedges, to serve

For the salad

• 2 carrots
• half large or 1 small cucumber
• 2 tbsp white wine vinegar
• 1 tsp golden caster sugar

 

Method

1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
2. Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice

 

 

 

 

Red Thai salmon curry

 

 

Ingredients

• 1 tsp vegetable or sunflower oil
• 1 tbsp Thai red curry paste
• 1 onion, sliced
• 250ml reduced-fat coconut milk
• 500g skinless salmon fillets, cut into chunks
• 200g pack trimmed green beans
• coriander or basil, to serve

 

Method

1. Heat the oil in a large pan, then add the curry paste. Stir in the onion, then cook gently for about 5 mins until softened. Pour in the coconut milk and bring to the boil. Reduce to a simmer, then add the salmon chunks and beans.
2. Leave to gently simmer for 5 mins until the fish flakes easily and the beans are tender. Scatter with the coriander or basil, and serve with plain rice.

 

 

 

Creamy smoked salmon, leek & potato soup

 

 

Ingredients

• large knob of butter
• 2 large leeks, halved and finely sliced
• 1 bay leaf
• 1kg floury potatoes, diced
• 1l chicken or vegetable stock
• 100ml double cream
• 200g smoked salmon, cut into strips
• small bunch chives, snipped

 

Method

1. Heat the butter in a large saucepan and add the leeks and bay leaf. Cook over a low heat for 8-10 mins or until the leek is really soft, then stir through the potatoes until coated in the butter. Pour over the stock and cream and bring to the simmer, then gently bubble for 10-15 mins until the potatoes are really tender. If freezing at this stage, slightly under-cook the potatoes, then defrost and bring back to a simmer to finish cooking them and continue the recipe.
2. Add two-thirds of the smoked salmon, stir through and season. Serve the soup in deep bowls with the remaining smoked salmon and snipped chives on the top

 

 

 

Spicy Thai fish kebabs

 

 

Ingredients

• 1 tbsp Thai spice mix (we used the widely available Schwartz Thai Lemon Grass and Coconut Stir-Fry Seasoning)
• 1 tsp vegetable oil
• 250g skinless plaice or pollock fillets, cut into strips
• 1 yellow pepper, seeded and cut into chunks
• 1 onion, cut into chunks
• 4 cherry tomatoes
• Thai jasmine rice, to serve

For the dip

• 1 tbsp chopped fresh parsley
• 150ml low-fat yogurt
• lemon juice to taste

 

Method

1. Preheat the oven to 180C/gas 4/ fan 160C. Line a baking tray with foil and brush lightly with oil.
2. Mix the spices and oil in a shallow bowl and season well. Roll the fish in the spice mixture, then loosely concertina it on 4 skewers. Follow with 2-3 chunks of pepper and onion per skewer and finish with a cherry tomato.
3. Roast the skewers on the foil for 8-10 minutes or until the fish is white and opaque. Stir the parsley into the yogurt, then add the lemon juice and salt and pepper to taste. Serve with the kebabs and rice.

 

 

Tikka-style fish

 

 

Ingredients

• 2 tbsp finely grated fresh root ginger
• 4 garlic cloves, finely grated or crushed
• 2 whole sea bream or red snapper (about 900g/2lb each) or 6 fish steaks like tuna
• 6 tbsp plain yogurt
• 2 tbsp olive oil
• 2 tsp turmeric
• 2 tsp mild chilli powder
• 3 tsp cumin seeds

 

Method

1. Slash the skin of the whole fish, if using, on each side with a sharp knife. Mix the ginger and garlic, season with salt, then rub all over the fish.
2. Mix the yogurt with the oil, spices and seasoning. Use to coat the fish inside and out, then chill until ready to cook.
3. TO BARBECUE: Cook straight on the rack (or on foil if you are afraid of it sticking) for 6-8 mins each side for the whole fish, or 3-4 mins for the tuna steaks. Cooking time will depend on how hot your barbecue is when you start.

 

 

 

 

Roasted fish Italian style

 

 

Ingredients

• 4 fillets of firm white fish
• 1 tbsp olive oil
• 500g cherry tomatoes
• 50g black olives
• 25g pine nuts
• large handful of fresh basil leaves

 

Method

1. Preheat the oven to fan 180C/ conventional 200C/gas 6. Take the fish fillets with the skin on, and season with salt and pepper. Heat the olive oil in a large pan and cook the fillets skin side down for 2-3 minutes until just crisp. Transfer to a large roasting tin, skin side down.
2. Cut the cherry tomatoes in half and scatter around the fillets. Cut the olives in half and scatter over the tomatoes, followed by the pine nuts. Season.
3. Put the tray in the oven and bake for 12-15 minutes, until the fish is tender. Remove from the oven and scatter the tomatoes with a the basil leaves. Spoon onto four warm plates and top each with fish. Drizzle with a little extra virgin olive oil.

 

 

 

Crab-stuffed avocados

 

 

Ingredients

• 100g white crabmeat
• 1 tsp Dijon mustard
• 2 tbsp olive oil
• handful basil leaves, shredded with a few of the smaller leaves left whole, to serve
• 1 red chilli, deseeded and chopped
• 2 avocados

 

Method

1. To make the crab mix, flake the crabmeat into a small bowl and mix in the mustard and oil, then season to taste. Can be made the day ahead. Add the basil and chilli just before serving.
2. To serve, halve and stone the avocados. Fill each cavity with a quarter of the crab mix, scatter with a few of the smaller basil leaves and eat with teaspoons

 

 

 

Warm lobster & potato salad with truffled mayonnaise

 

 

Ingredients

• 2 cooked lobsters, about 500g each
• 250g fine green beans, cooked
• 2 shallots, finely chopped
• 6 tbsp olive oil
• 1 lemon, halved
• 12 new potatoes, cooked
• 100g mixed baby salad leaves
• 1 tsp white balsamic vinegar

For the mayonnaise

• 2 egg yolks
• 1 tbsp English mustard
• 300ml olive oil
• few drops truffle oil (optional)
• juice ½ lemon

Method

1. To make the mayonnaise, whisk the egg yolks with the mustard and some salt and pepper together in a large bowl. Trickle in a few drops of oil, whisking vigorously.
2. Continue to whisk in the oil, little by little at first, then slowly increasing the amount to a steady stream. Make sure each addition is well incorporated before you add any more. Finally, add a few drops of the truffle oil, if using, then finish with the lemon juice. Keep in the fridge until needed.
3. Prepare the lobster and remove the meat from the claws and tail. Trim the frayed bit of meat from the tails and flake the claw meat into large chunks, discarding the membrane. Set aside. Cut the tails into 6 slices each and set aside.
4. Trim the ends off the beans and cut the beans in half. Tip into a bowl with the shallots and 3 tbsp of the olive oil and season with salt and pepper. Mix in the lobster claw meat and squeeze over a lemon half, then set aside.
5. Heat 1 tbsp olive oil in a non-stick frying pan. Fry the potato slices over a medium heat for 5 mins on each side until crisp and golden. Use a fish slice to transfer them to a plate lined with kitchen paper.
6. Heat 1 tbsp olive oil in the same pan and lower the heat, add the slices of tail meat to the pan, then heat through in the oil for a few moments on each side. Turn off the heat, season lightly with salt and pepper and squeeze over the lemon. Moments before you are ready to plate up, toss the salad leaves with the balsamic vinegar and remaining olive oil. You are now ready to plate up.
7. Spoon a quarter of the green bean salad into the centre of the plate. Shape using a 10cm ring or cutter, if you have one, then press down lightly and remove the ring. Place 1 tsp of mayonnaise on the four opposite sides of the outside of the plate and sit a piece of lobster on top of each spoonful of mayonnaise.
8. Put a fried potato slice in between each pile of lobster so you have alternate pieces of lobster, then potato. Toss the leaves in the dressing and carefully tower a small handful on top of the green beans and serve straight away.

 

 

 

Crab & lemon spaghetti

 

 

Ingredients

• 350g spaghetti or linguine
• 1 garlic clove
• ½-1 fresh red chilli
• 20g pack flatleaf parsley
• 170g can crabmeat
• 3 tbsp lemon olive oil
• half a glass of white wine

 

Method

1. Bring a large pan of salted water to the boil, feed in the spaghetti and cook for the time it says on the pack, stirring a couple of times to stop it sticking.
2. Peel and finely chop the garlic; halve, seed and finely chop the chilli. Roughly chop the parsley. Open the can of crab meat and tip the contents into a sieve. Drain well.
3. Heat 2 tbsp of the oil in a large frying pan, add the garlic and chilli and fry for 1 minute. Tip the crab meat into the pan with the wine, season with salt and pepper and heat through for a minute or so, stirring.
4. Drain the pasta, return it to the pan and tip in the crab mixture, the last tablespoon of oil and the parsley. Toss everything together and serve.

 

 

 

 

Steamed sea bass with black bean sauce

 

 

Ingredients

• 1 sea bass, head on, gutted
• 2cm piece ginger, thinly sliced
• 2 tbsp Shaohsing rice wine
• cooked jasmine rice, to serve

For the black bean sauce

• 1 tbsp groundnut oil
• 2 garlic cloves
• 2 tbsp grated ginger
• 2 tbsp fermented black beans, rinsed and crushed with the back of a spoon (or use 100g black bean sauce instead)
• 1 tbsp Shaohsing rice wine
• 3 tbsp toasted sesame oil
• 3 tbsp light soy sauce
• 2 spring onions, shredded
• 1 small handful coriander, leaves picked

 

Method

1. Wash the fish in cold running water. Pat dry with kitchen paper, then slash 3-4 slits into the skin on both sides. Season all over with salt and ground white pepper. Place ginger slices in the slits of the fish and inside the cavity.
2. Place the fish on a plate that fits inside your wok. In your wok place a pudding bowl upside down and pour water to come halfway up. Place the wok on the heat and bring the water to a boil.
3. Pour the rice wine over the fish, put the plate onto the upside-down bowl and place the lid of the wok on top. Steam on high heat for 8-9 mins, then leave to rest.
4. While the fish is cooking, make the black bean sauce. Add the groundnut oil to a hot wok or frying pan. When it starts to smoke, add the garlic, ginger and beans (or use 100g ready-made black bean sauce) and stir-fry for a few secs. Add the rice wine, sesame oil and light soy sauce, then bring to the bubble.
5. Carefully remove the fish (you can keep it on the plate that you cooked it on). Garnish with the spring onions and coriander, then drizzle over the black bean sauce and serve with rice.

 

 

 

Confit of salmon with new potato & crab crush & dill drizzle

 

 

Ingredients

For the salmon

• about 500ml olive oil
• 1 garlic clove, peeled and halved
• 1 thyme sprig
• 6 x 140g skinned salmon fillets

For the potato & crab crush

• 600g new potatoes (Jersey Royals are good)
• 1 tbsp chopped chives
• 2 tsp chopped dill
• 25g butter
• 200g white and brown crabmeat
• 1 bunch watercress, stalks removed, to serve

For the drizzle

• 1 tbsp chopped dill
• 4 tbsp extra-virgin olive oil
• juice ½ lime

 

 

Method

1. First, tip the potatoes into a pan of boiling water, then simmer for 15 mins or until soft. Drain and keep warm. Meanwhile, pour the olive oil into a thick-based pan or roasting tin that will fit the salmon fillets snugly. Add the garlic and thyme, gently heat the oil for a few mins to let the flavours infuse, then turn off the heat.
2. About 20 mins before you want to serve, slip the salmon into the warm oil. Cook on a low heat for 8 mins (or 10 mins if you prefer your fish well cooked), then take off the heat. Leave the salmon in the oil for 5 mins, then remove and drain.
3. Meanwhile, place the cooked potatoes into a mixing bowl and lightly crush with a fork. Add the herbs, butter and a drizzle of olive oil from the salmon, season and mix well, then fold through the crabmeat. To make the drizzle, whisk the dill, olive oil and lime juice together.
4. On each plate, fill a cook’s ring with the crushed potato mix (if you don’t have a ring, spoon into a neat pile). Remove the ring and lay a salmon fillet next to it. Serve a small handful of watercress alongside, spoon around the drizzle, then serve.

 

 

 

Creamy seafood stew

 

 

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 celery sticks, chopped
• 1 garlic clove, crushed
• 175ml white wine
• 300ml chicken stock
• 1 tbsp cornflour, mixed to a paste with 1 tbsp cold water
• 400g bag frozen seafood mix, defrosted
• small bunch dill, chopped
• 5 tbsp half-fat crème fraîche
• garlic bread, to serve

 

Method

1. Heat the oil in a large frying pan and cook the onion and celery until soft but not coloured, about 10 mins. Throw in the garlic and cook for 1 min more. Pour in the wine and simmer on a high heat until most has disappeared.
2. Pour in the stock and cornflour mix and simmer for 5-10 mins, stirring often until thickened. Season, then add the seafood and most of the dill. Simmer for a few mins until piping hot, then stir in the crème fraîche.
3. Meanwhile, cook the garlic bread following pack instructions. Divide the stew into warm bowls and scatter with the remaining dill. Serve with garlic bread for dipping into the stew.

 

 

 

 

Steamed bass with pak choi

 

 

Ingredients

• small piece of ginger, peeled and sliced
• 2 garlic cloves, finely sliced
• 3 spring onions, finely sliced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• splash of sherry (optional)
• 2 x 140g fillets sea bass
• 2 heads pak choi, quartered

Method

1. In a small bowl, mix all of the ingredients, except the fish and the pak choi, together to make a soy mix. Line one tier of a two-tiered bamboo steamer loosely with foil. Lay the fish, skin side up, on the foil and spoon over the soy mix. Place the fish over simmering water and throw the pak choi into the second tier and cover it with a lid. Alternatively, add the pak choi to the fish layer after 2 mins of cooking – the closer the tier is to the steam, the hotter it is.
2. Leave everything to steam for 6-8 mins until the pak choi has wilted and the fish is cooked. Divide the greens between two plates, then carefully lift out the fish. Lift the foil up and drizzle the tasty juices back over the fish

 

 

 

    Sardines with chickpeas, lemon & parsley

 

Ingredients

• 50g plain flour
• 10 sardines, scaled and cleaned (8 if large)
• zest 2 lemons
• large bunch flat-leaf parsley, leaves only, roughly chopped
• 3 garlic cloves, finely chopped
• 3 tbsp olive oil
• glass white wine (about 125ml)
• 2x 400g cans chickpeas or butterbeans, drained and rinsed
• 250g pack cherry tomatoes, halved

Method

1. Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix together the lemon zest, parsley and half of the chopped garlic and set aside.
2. Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip) on top of the barbecue and heat until very hot. Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.
3. Fry the remaining garlic (add another splash of oil if you need to) for 1 min until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 min or until reduced by half.
4. Tip in the chickpeas or butter beans and tomatoes, then stir until heated through. Season with plenty of pepper and salt to taste, then nestle the fish back into the pan. Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.

 

 

 

 

Asparagus & crab salad

 

 

Ingredients

• 20 asparagus spears, trimmed
• 50g rocket
• 100g white crabmeat

For the dressing

• 3 tbsp crème fraîche
• 1 tbsp wholegrain mustard
• juice ½ lime
• brown crabmeat, if you have it
• olive oil, for drizzling

 

 

Method

1. Bring a large pan of salted water to the boil and cook the asparagus for 2 mins until just cooked. Drain, tip into iced water to refresh and drain again. Cut each spear on the angle into 2-3 pieces.
2. For the dressing, mix all the ingredients with brown crabmeat, if you have it. Toss the asparagus through the dressing, then build a nest of asparagus spears on plates. Place some white crab meat in the centre of each nest, top with a small bundle of rocket and drizzle everything with olive oil before serving.

 

 

 

 

 

Seared red mullet with à la Grecque vegetables & basmati pilaf

 

 

Ingredients

• 4 red mullet about 300g each, ungutted, scaled (see step by step)
• 2 large banana shallots or 4 smaller ones
• 2 fat garlic cloves
• 2 carrots
• 1 fennel bulb
• about 150ml olive oil
• good pinch saffron strands
• 3 cardamom pods
• 1 bay leaf
• 250g cherry tomatoes, halved
• 100ml balsamic vinegar
• large handful fresh coriander, roughly chopped

For the pilaf

• 250g basmati rice
• 1 orange, grated zest
• 1 lemon, grated zest
• 1 lime, grated zest
• 1 tsp fenugreek seed, crushed
• ½ tsp coriander seeds, crushed
• ½ tsp fennel seeds, crushed
• 2 cardamom pods, crushed
• 1 cinnamon stick
• 4 star anise
• 2 tbsp olive oil
• 1 onion, sliced
• 150ml dry white wine
• 450ml fish stock (made with the bones or use a good-quality ready made stock)

 

Method

1. Using a very sharp filleting knife, make a cut at the head on a slant, then turn the fish and cut under the dorsal (top) fin.
2. Press the fish down firmly with one hand, bending it slightly along the back so that the flesh is taut. Then slide the knife in at the top of the backbone.
3. Cut down against the rib cage at a downward slant. Letting the knife do the work, push the tip against the centre of the bone, working your way down to the tail. Turn the fish over and repeat on the other side.
4. Trim the fillets neatly. Remove the pin bones using your fingernails or tweezers. In the restaurant kitchen, we use a straight-sided potato peeler, hooking the bone head and twisting it out. After filleting and pin-boning, pat dry (do not rinse or you’ll lose flavour).
5. Thinly slice the shallots, garlic and carrots. Quarter and core the fennel then slice the fennel quarters as thinly as you can – use a mandolin, if possible.
6. Heat 3 tbsp oil in a sauté frying pan and fry the vegetables together for 5 mins with the saffron, cardamom and bay leaf.
7. Add 2 tbsp oil and continue cooking for 5 mins. Season well, remove from the heat and stir in the tomatoes, vinegar, 3 tbsp oil, and coriander.
8. Heat 2 tbsp oil in a non-stick frying pan and, when hot, lay in the fillets, skin-side down. Season and cook for 2 mins, then carefully turn and cook for 1-2 mins – but no more, the flesh should be slightly undercooked. Remove from the heat.
9. Tip half the vegetables into a shallow dish, lay the fillets on top, then cover with the remaining vegetables.
10. Leave to marinate for 10 mins before serving warm. Prepare up to this point up to 1 day ahead and keep in the fridge. Bring to room temperature before serving.
11. Soak the rice in cold water for 5 mins, then drain well and tip into a bowl. Mix in the grated zests. Add all the spices. Heat oven to 200C/fan 180C/gas 6. Make a cartouche (see tip below).
12. Heat oil in an ovenproof casserole, then sauté onion for 5 mins. Add rice and wine, boil until evaporated, then add the stock. Bring to the boil.
13. Top with the cartouche and a well-fitting lid. Bake for 20 mins, then take out of the oven, uncover, fork the grains, re-cover. Leave to stand for 5 mins, then serve.