Super-speedy steamed salmon:

Ingredients:

• 4 salmon fillets, skin on, scaled and pin-boned, from sustainable sources
• extra virgin olive oil
• ½ a bunch of basil
• 2 red onions
• 1 red pepper
• 1 fresh red chilli
• olive oil
• 1 tesapoon fennel seeds
• 1 bay leaf
• 300 g couscous
• 200 g cherry tomatoes
• 1 lemon
• 4 tablespoons natural yoghurt

Method:

This one-pan wonder is a lifesaver when you’re short on time (and can’t be bothered to face much washing up!). It requires minimum effort, just some speedy chopping and bashing – the veggies cook down to become soft and sweet, the salmon steams and gets beautifully flaky, and the couscous acts like a sponge, sucking up all the lovely flavours. As well as filling you up, the salmon is a source of omega-3 fatty acids, which helps keep your heart healthy. Plus, the tomatoes and pepper are sources of vitamin C, which helps protect your cells from the damage caused by stress. Happy days!

Place the salmon fillets on a plate, drizzle with extra virgin olive oil and season lightly with sea salt and black pepper.

Pick the basil leaves and set aside, then finely chop the stalks. Place a large deep frying pan over a medium heat.

Peel the onions, halve and deseed the pepper, then finely chop both. Halve, deseed and finely chop the chilli.

Add a splash of olive oil to the hot pan with the basil stalks and chopped veg. Cook gently for 5 minutes, or until the vegetables are soft, stirring occasionally.

Pound the fennel seeds in a pestle and mortar, or bash with the base of a pan, until fine, then add to the pan with the bay leaf.

Place the couscous into a bowl with a pinch of salt and pour over 300ml of boiling water.

Halve the cherry tomatoes and add to the pan with the softened vegetables. Season, then stir together and shake the pan so the veg is in one layer.

Tip the couscous over the vegetables and smooth out. Carefully pour over another 300ml of boiling water, then place the salmon fillets on top of the couscous, skin-side down.

Finely grate over the lemon zest and squeeze over the juice.

Cover the pan with a lid or tin foil, and cook on a low heat for 12 to 15 minutes, or until the couscous has fluffed up and the salmon is just cooked.

Top each salmon fillet with 1 tablespoon of yoghurt, drizzle with extra virgin olive oil and season.

Roughly tear and scatter over the basil leaves, then place the pan in the middle of the table and tuck in.

Spiced sea bass with caramelised fennel:

Ingredients:

• 3 bulbs of fennel
• 40 g butter
• olive oil
• 2 whole seabass , gutted and scaled, from sustainable sources
• 1 clove of garlic
• 1 fresh red chilli
• 1 lemon

Method:

Reserving the tops, cut the fennel into wedges. 

Place the butter and a splash of oil in a pan over a low heat, add the fennel and cook for 40 minutes, or until golden and caramelised. 

Preheat the oven to 180ºC/350ºF/gas 4. 

Score the fish on each side. Peel and finely chop the garlic, deseed and finely chop the chilli, then rub all over the fish with the lemon zest. 

Season with sea salt and black pepper, then slice the lemon into rounds and place 2 to 3 slices inside each fish cavity. 

Bake for 20 minutes, or until cooked. 

Serve with the fennel, scattered with the reserved tops.

Tuna & caper butter:

Now here come the simple recipie of fish made,taste and enjoyed it,,,

Ingredients:

• 2 anchovies, from sustainable sources
• 1 teaspoon capers
• 2 x 185 g tins of tuna in olive oil
• 210 g butter

Method:

Chop the anchovies, and drain the capers and tuna. Blend in a food processor with the butter until smooth. 

Serve with Italian flatbreads or crispbread.

Japanese grilled salmon & seaweed salad:

Ingredients:

• 500 g salmon fillet , scaled and pin-boned, from sustainable sources
• 2 tablespoons low-salt soy sauce
• 2 tablespoon acacia honey
• 1 tablespoon togarashi seasoning
• 1 lime
• 1 tablespoons black sesame seeds
• 20 g dried seaweed salad or wakame (see tip)
• 4 spring onions
• 1 cos lettuce

DRESSING:

2 limes

1 orange

3cm piece of ginger

1 clove of garlic

1 tablespoon low-salt soy sauce

1 tablespoon sesame oil

Method:

Whack the grill up to high and line a shallow baking dish with foil. Lay the salmon skin-side down in the dish, spoon over the soy and honey and sprinkle with togarashi seasoning.

Place under the grill to cook for 15 to 18 minutes until dark, sticky and the salmon flakes easily when prodded. Remove from the grill, squeeze over the lime juice, and set aside.

In a small dry frying pan, fry the sesame seeds over a medium heat until just toasted, then set aside.

To make the dressing, finely grate the lime zest into a large bowl, then squeeze in the juice from 1. Add the orange zest and juice, peel and grate in the ginger, then crush in the garlic. Whisk with the soy and oil until combined. 

Shred and add the seaweed and spring onion and toss to coat. Roughly tear and toss through the lettuce. 

Divide between plates, top with the flaked salmon and a scattering of toasted sesame seeds.

Tips:

You can buy dried seaweed salad and wakame seaweed at japanesekitchen.co.uk. There is a range of seaweed available: why not experiment and find one you like?

Monkfish with spinach & feta:

Ingredients:

• 1 teaspoon cumin seeds
• 2 x 150 g monkfish fillets , from sustainable sources
• 2 sprigs of fresh thyme
• olive oil
• 200 g spinach
• 50 g feta cheese
• ½ a lemon

Method:

Crush and sprinkle the cumin seeds over the monkfish fillets. Pick the thyme leaves on top and season well. 

Heat a little oil in a large frying pan over a medium heat, add the fish and fry for 3 to 4 minutes on each side, or until coloured and cooked. 

Bring a large pan of salted water to the boil and blanch the spinach for about 3 minutes. Drain and drizzle with oil. 

Serve with the monkfish, sprinkled with the feta and a good squeeze of lemon juice.

Salmon nicoise:

Ingredients:

• 300-400 g salmon fillet, from sustainable sources
• olive oil
• 200 g new potatoes
• 100 g green beans
• 2 large free-range eggs
• 1 soft round lettuce
• 1 handful of black olives (stone in)
• 4 ripe plum tomatoes
• 1 clove of garlic
• 6 tablespoons extra-virgin olive oil
• 1 lemon
• 1 teaspoon Dijon mustard

• Method:

  Season the salmon with sea salt and black pepper, then add, skin-side down, to a hot frying pan with 3 tablespoons of olive oil. Fry for 4 minutes, then turn and cook for a further 2 minutes. 
  
  Remove from the pan and set aside to cool, then flake into chunks. 
  
  Halve the new potatoes and boil with the beans until tender, then refresh in cold water.
  
  Cook the eggs in a pan of boiling water for 6 minutes to hard-boil, then remove, peel and quarter.
  
  To make the dressing, peel and finely chop the garlic, then combine in a large bowl with the extra virgin olive oil, lemon juice, mustard and a pinch of salt and pepper. 
  
  Add the lettuce leaves to the dressing with the potatoes, beans and olives. Cut the tomatoes into wedges, add to the bowl, then toss to coat.
  
  Divide between 2 bowls and top each with the egg quarters and flaked salmon.