Serves 6




1 tablespoon olive oil

2 chicken breasts, cut into chunks

50g king prawns

100g mussels

1 clove of garlic

3 medium tomatoes

200g paella rice

pinch of saffron (optional)

1 litre chicken stock

100g cherry tomatoes

100g broad beans (or other bean or pulse)





  • In a large pan, heat the olive oil and fry the chicken for 2 minutes. Add the prawns, mussels, garlic and tomatoes and fry for 2 more minutes.
  • Sprinkle in the rice and shake the pan. Add the saffron and pour in the boiling chicken stock.
  • Add the cherry tomatoes and broad beans, season and then let simmer for 20 minutes before it being ready to serve.


Cabbage Cod


Serves 2

Preparation and cooking time 40 minutes




1 tablespoon vegetable oil

2 rashers bacon, lean

½ savoy cabbage, stalks removed and finely shredded

75ml vegetable stock

2 cod fillets, bones and skin removed

Black pepper to season





  • Gilled the bacon until crisp, but not burnt
  • Add the crumbled bacon and cabbage to hot oil in a pan and stir fry together for a few minutes
  • Add the vegetable stock to the pan, continue to stir until the cabbage is almost tender
  • Transfer the cabbage mixture to a microwave safe bowl. Season the cod fillets and place on top of the cabbage, cover with cling film
  • Cook on high for around 5-6 minutes, or until the fish is cooked (it will turn opaque)
  • Serve with a second vegetable and new potatoes


Super Salmon


Serves 4

Cooking time: 30 minutes plus 30 minutes in the fridge




2 tablespoons soy sauce

2 tablespoons toasted sesame seed oil

2 cloves garlic, finely chopped

4 spring onions, chopped

4 x 125g fresh salmon fillets





  • Mix the soy sauce, sesame oil, garlic and onions and pour over the salmon fillets.
  • Roll the salmon in the mixture so all the sides are coated.
  • Leave in fridge for 30 minutes.
  • Preheat the oven to Gas mark 6/200 C/400 F
  • Place salmon skin side down in a shallow ovenproof dish.
  • Bake in the oven for 20 minutes until the fish is cooked.
  • Serve with stir fried vegetables.


Fish Curry


Serves 4

Preparation and cooking time 35-45 minutes




450g/1lb cod or haddock, boned and cut into chunks

2 tablespoons lemon juice

1 tablespoon rapeseed oil

2 small onions, chopped

1 teaspoon crushed garlic

1 teaspoon crushed ginger

1 teaspoon green chilli, finely chopped

200g canned tomatoes

½ teaspoon turmeric powder

1 teaspoon salt

1 teaspoon garam masala

2 tablespoons chopped fresh coriander for garnish





  • Marinate the fish chunks with the lemon juice and leave for 15 minutes.
  • Heat the oil in a non-stick pan and fry the onions. When light brown add the garlic, ginger and the green chilli. Cook for a minute.
  • Add the tomatoes and all the spices and cook for about 5 minutes stirring at intervals.
  • Add the fish. Add a little water so that all of the fish is covered .Simmer over a low heat for about 15 minutes until the fish is cooked.
  • Serve with rice or pitta bread and salad


Fish Tikkas


Serves 4-6

Preparation time: 10 minutes

Marinating time 1½+ hours

Cooking time: 20 minutes


1 kg cod fillets (or any firm fish), cut into cubes

Salt to taste

1 tablespoon lemon juice

½ cup low fat natural yogurt

1 tablespoon vinegar

1 tablespoon garam marsala

2 teaspoons ground cumin seeds

1 teaspoon red chilli powder

2 teaspoons garlic paste

vegetable oil for basting





  • Sprinkle on a little bit of salt and add the lemon juice to the fish cubes and set aside for half hour.
  • Combine the rest of the ingredients (except the oil) and mix well. Pour mixture over the fish cubes and leave to marinate for another hour (at least).
  • Preheat oven to 175 C/350 F.
  • Place the cubes on an oiled baking tray and lightly brush them with the oil. Bake on the middle shelf until golden brown in colour and cooked through.
  • Serve hot with tomato chutney or salad.


Halibut Steaks with Salsa


Serves 4




4 halibut steaks

3 tablespoons extra virgin olive oil

Juice of 1 small orange

2 garlic cloves, crushed

1 teaspoon garam masala

1 teaspoon ground coriander

1 teaspoon ground cumin


For the Salsa                    


200g ripe tomatoes, diced

1 red onion, finely chopped

2 green chillies, finely chopped

1 tablespoon balsamic vinegar

15g fresh basil, chopped





  • Place the halibut steaks in a shallow non-metallic dish. Mix together the oil, orange juice, garlic and spices and rub over the fish steaks.
  • Combine all the salsa ingredients. Taste and season if needed with salt.
  • Heat a lightly oiled ridged cast iron grill pan or heavy-based frying pan over a high heat. Place the fish steaks on the grill pan or in the frying pan and cook for 2-3 minutes on each side, basting from time to time with the oil mixture, until the fish will just flake easily.
  • Place the fish steaks on warm serving plates and serve with salsa.
  • For a complete meal serve with a mixed salad and crusty bread too.


Chinese Baked Sea Bass with Pak Choi


Serves 2




2 sea bass fillets

1 red chilli

1 teaspoon root ginger

300g pak choi

2 teaspoons olive oil

1 teaspoon sesame oil

2 garlic cloves

2 teaspoons soy sauce (low salt)





  • Preheat the oven to Gas Mark 6/200c/180c Fan. Prepare a piece of foil large enough to wrap the bass fillet.
  • Place the bass in the centre of the foil and sprinkle with the chilli, ginger and a pinch of salt. Fold the foil to form a parcel around the fish and place in the oven for 15minutes.
  • Meanwhile place the pak choi in a steamer for at least 10minutes.
  • Heat the oils in a small frying pan, add the garlic and gently fry.
  • Serve the fish on top of the pak choi with the garlic oil and soy sauce sprinkled on top.


Lemon and Garlic Squid with Samphire, Mango and Pea Salad


Serves 6




400g peas

½ small red onion

200g mango

1 tablespoon olive oil

4 medium squid, cut into strips

30g olive spread

100g samphire

90g watercress

50g parsley

1 clove of garlic

Juice of 1 lemon





  • Bring a pan of water to the boil, add the peas and boil for 5 minutes until tender, drain and set aside.
  • Put the chopped onion into a bowl with 1 tbsp of the lemon juice, garlic, olive oil, squid and seasoning then toss together.
  • Place a frying pan on the heat and pour in the dressed squid and cook until the squid turns opaque. Add the olive spread, samphire and peas then toss together and remove from the heat.
  • Place the squid, peas and samphire on a serving plate with the watercress and diced mango. Add the rest of the lemon juice before serving.


Mackerel with Red Pepper Quinoa Salad


Serves 4




4 fresh mackerel fillets

200g quinoa

1.5 litres of good quality vegetable stock

80g rocket

2 cloves of garlic

1 red chilli

170g seasonal vegetables - I chose sugar snap peas and mangetout

250g red pepper, roasted

1 tbsp olive oil

1 small red onion





  • For the mackerel, heat the olive oil in a frying pan. Add the mackerel and fry for 2 minutes on each side and then remove from the pan.
  • For the quinoa salad, put the quinoa into a saucepan with 400ml of the vegetable stock. Bring to the boil and then let simmer for 10 minutes before removing from the heat. Allow the quinoa to absorb any remaining stock.
  • Meanwhile, add the rocket, garlic, chilli and 100ml of the vegetable stock to a food processor and blend until smooth.
  • Bring the remaining stock to the boil, add the sugar snap peas/mangetout and boil for 3-5 minutes.
  • Once cooked, add them to the quinoa, diced red onion, rocket mixture and roasted red peppers. Mix well and serve with the mackerel.


Spanish Fish Stew


Serves 4




3 tablespoons olive oil

1 white onion

2 fennel bulbs

1 red chilli

400g chopped tomatoes

100ml fish stock

150ml white wine

500g mussels

650g cod/monkfish, baked

2 cloves of garlic

50g chorizo

1½ teaspoons sweet paprika

1 teaspoon saffron (optional)

3 bay leaves





  • Heat the oil in a frying pan and add the onion, fennel, chorizo, chilli and garlic and saute for 3 minutes.
  • Add the paprika, saffron, bay leaves and tomatoes, and leave until reduced to a thick sauce.
  • Add the fish stock and white wine and bring to a gentle simmer.
  • Add the mussels and let cook until they have opened, throw away any that do not open.
  • Add the fish to the stew and heat for a few minutes before serving.


Sardines and Pasta


Serves 2




1-2 tablespoons olive oil

1 onion, finely chopped

3 fresh sardines, cleaned, scaled, filleted and cut into bite sized chunks (or a can of sardines or 2-3 smoked fillets of mackerel skin removed)

2 tablespoons tomato puree

1 (approximately 100g) roasted red pepper – roughly sliced

1 tablespoon currants

1 tablespoon sun dried tomato puree

½ bag fresh brown pasta (spaghetti or pasta shapes)

1 tablespoon toasted pine nuts

Fennel fronds





  • Using a large frying pan, cook the onion in the olive oil for a few minutes, without colour and until softened.
  • Add the sardine pieces, tomato and a ladle of water. Stir and cook gently for a few minutes.
  • Add the toasted pine nuts currants and red pepper, cook for a further 10-15 minutes.
  • Meanwhile cook the fresh pasta in boiling water for about 6 minutes, until tender but still firm (al dente)
  • Add the cooked pasta to the sardine mix, season, stir and dish up in warm bowls garnished with fennel.
  • Serve with fresh or Italian bread and a green side salad.


Honey Soy and Mustard Salmon with Greens and Wedges


Preparation time 10 minutes

Cooking time 45 minutes

Serves 4


4 fillets of salmon (each fillet is approximately 110g)

3 tablespoons pure clear honey

2 tablespoons soy sauce

2 tablespoons wholegrain mustard, heaped

100ml water

200g broccoli spears

80g frozen peas

2 handfuls of spinach

2 stalks spring onion

6 medium-sized starchy potatoes, with skin

2 tablespoons sunflower oil / cooking oil spray

1 teaspoon olive oil

Rosemary, fresh or dried

Paprika powder to season





  • Preheat the oven to 190°C. Cut the potatoes into wedges and boil them for 5 minutes to soften. Then drain and place on a baking tray, spray some cooking oil or drizzle up to 2 tablespoons of sunflower oil, sprinkle some dried or fresh rosemary and some paprika powder and place in the oven for 35 minutes.
  • Meanwhile prepare the sauce in a small bowl, adding together the mustard, soy sauce, honey and 100ml water. Boil the broccoli spears and peas in one small pot for 3 minutes and cook the spinach leaves in a separate pan in ½ tsp of olive oil. Cut the spring onions into 5cm chunks and thinly slice them to create long sticks. Leave the vegetables aside.
  • Use the other ½ teaspoon of olive oil to pan fry the salmon fillets in a non stick pan. Leave to cook for 15 minutes with the lid on turning the salmon over half way through. Turn them back onto their skin, and in the last minute pour the sauce mixture over the fillets and add half the spring onions to the mixture in the pan.  
  • Lay down the broccoli spears, spinach and peas in the centre of the plate, carefully place the salmon fillets on top of them, pour a bit of the sauce, and decorate around the plate with the potato wedges. Finally top the salmon with the other half of fresh spring onion.


Prawn and Vegetable Curry


Preparation 10 minutes

Cooking 15 minutes

Serves 4


Ingredients for the curry:


4 cloves garlic

1 onion

1 tablespoon olive oil

1 apple, grated

2½ tablespoons curry powder

1 teaspoon garam masala

½ teaspoon turmeric

400g chopped tomatoes, tinned

½ red chilli, chopped finely

200ml water

2 teaspoons table top sweetener

110g chickpeas (about 7 tablespoons)

200g frozen prawns

50ml soya milk

Few coriander leaves


Ingredients for the rice:


265g basmati rice / 1½ cups

400ml boiled water





  • Measure and pour out the basmati rice and cook according to packet instructions.
  • Cook the garlic and onion in olive oil over a medium heat until golden. Pour the grated apple, chopped tomatoes and red chilli and stir. Add the curry powder, garam masala and turmeric and 200ml of water and stir again for a further 2 minutes.
  • Then add the chickpeas, frozen prawns and cook until they soften. Once soft, add the sweetener and soya milk and stir.
  • Serve the rice and curry in a bowl and garnish with coriander leaves.    


Sea Bass with a Vegetable Ensemble


Preparation 15 minutes

Cooking 25 minutes

Serves 4


Ingredients for the fish:


4 sea bass fillets (1 fillet = 110g)

2 garlic cloves, finely chopped

1 onion, finely chopped

100ml white wine

1 tablespoons sunflower spread

A small handful of parsley, finely chopped

Few leaves of curly-leaf parsley, to decorate

½ lemon, juiced, and 4 slices to decorate

Ground pepper


Ingredients for the stuffed open mushroom


4 large Portobello mushrooms

4 tbsp breadcrumbs

20g pistachios, chopped

4 tablespoons mild mozzarella and cheddar, readily grated in a pack

1 teaspoons olive oil, and some to grease the foil

A small handful of parsley, finely chopped

Ground pepper


For the sweet potato:


650g sweet potatoes (or 4 medium sized sweet potatoes), diced

2 tablespoons olive oil, or oil spray

Sprinkle of rosemary, fresh or dried

Ground pepper


250g cherry tomatoes, on the vine





  • Preheat the oven to 180°C. Prepare two baking trays, line both with foil and grease one with olive oil. Finely chop the garlic cloves and onion and leave aside. Then prepare the sweet potato by peeling the skin, cutting them into cubes and placing them on the non-greased tray. Drizzle the olive oil or use a cooking oil spray over the sweet potatoes and place them in the oven for 25 minutes.
  • In the meantime, in a small bowl, combine the breadcrumbs, cheese, pistachios, parsley and stir with a teaspoon of olive oil and some ground pepper. Wipe the outside of the mushrooms with dry fingers (do not rinse under water as this makes the mushrooms soggy), place on the other greased baking tray with the stalks facing up. Fill the mushrooms with the breadcrumb and pistachio mixture and place in the oven for 15 minutes. After the mushrooms have been in the oven of 15 minutes, place the tomatoes in the oven next to them.
  • Over a medium heat, melt half a tablespoon of sunflower spread in a frying pan and cook the onions and garlic until brown and leave aside in a dish. Using the other half of the spread, cook the sea bass fillets in a non stick pan, skin side down for 3 minutes. Add the squeezed lemon juice and white wine and let them cook for another few minutes. Pour the garlic and onions back into the surrounding juice, and add the chopped parsley. Turn over the fillets and cook for another 2 minutes.
  • Place all the components on a plate, and decorate the sea bass with a lemon slice and few whole leaves of parsley.