Haddock Fishcakes

Ingredients
300g Smoked Haddock (or tinned tuna/salmon)
Milk
450g Potatoes
100g Watercress
200ml Creme Fraiche
1 Egg
1 Tablespoon Horseradish Sauce
80g Breadcrumbs
Oil (for frying)

Equipment
2 Large Pans
1 Potato Masher
2 Bowls (one with beaten egg in, the other with your breadcrumbs in)

The Good Bit

1. Place the fish in your pan and cover with milk, brink to the boil and simmer for 5 minutes (the fish should flake easily with the back of a fork) In the other pan cook your potatoes in boiling salted water for 10-15 minutes until they are soft and tender. (drain them then mash them)
2. Chop your cress, saving 2 tablespoons for later, add the rest to the mash, season then stir in the fish, now you want to make about 8-12 little patties, use your hands for this then chill for 30 minutes.
   
3. Now dip your patties in the egg first then into the bread crumbs, get a nice even coating all round, and fry until golden. Mix the horseradish with the creme fraiche and the reserved cress, then serve with the fish cakes (go on, have chips too! or how about a salad, euw!!!)

Serves 4

Crispy Potato Skins

Ingredients
4 Large Baking Potatoes
Olive Oil
100ml Creme Fraiche
1 Tablespoon Horseradish Sauce
2 Smoked and Peppered Mackerel Fillets
Salt and Pepper

Equipment
1 Oven Tray
1 SHARP Knife
1 Chopping Board
1 Mixing Bowl
2 Metal Spoons
1 Pastry Brush

The Good Bit

1. Preheat your oven too 200c gas 6, scrub your potatoes and prick them, cook in the oven for 1 1/2 hours or until tender then remove and cut each into 6 to 8 wedges.
   
2. In the meantime mix together the creme fraiche and horseradish and season with salt and pepper. Scoop out the centres of the wedges leaving about 1cm of potato before you hit skin, brush them with oil and stick back in your oven for 25 minutes until golden.
3. Whilst you are waiting for that to do, break your fish into strips, dollop sauce into each of the potato skins and top with little bits of fish.

Serves 4

Lemon Pepper Tuna with Courgette Ribbons

Ingredients
4 Courgettes (thinly sliced length ways)
1 Lemon (zested)
1 Red Chilli (de seeded and sliced)
1 Teaspoon Black peppercorns (crushed)
2x100g Tuna Steaks
Olive Oil
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Mixing Bowl
1 Griddle Pan
1 lemon Zester
1 Pastry Brush

The Good Bit

1. Toss the courgette in a little oil, season with salt and pepper and griddle for a couple of minutes. Mix the lemon zest with the chilli and pepper, brush the tuna with oil and press in the pepper mix, season with salt and salt and griddle for 2 minutes each side.
2. Finally cut the lemon into wedges and griddle along side your tuna. Serve the tuna on your bed of courgette ribbons with the lemon wedges on the side or on the top.

Serves 4

Caesar Salad

Ingredients
3 Slices Of Fresh Bread (cubed) (or a good farmhouse white)
1 Lettuce (roughly torn)
Parmesan (grated)
Vegetable Oil
1 Glove Garlic (crushed)
4 Anchovy Fillets (chopped)
4 Tablespoons Lemon Juice
2 Teaspoons Mustard Powder
1 Egg (yolk only)
200ml Olive Oil
Pepper

Equipment
1 Blender
1 Frying Pan
1 Garlic Press
1 Serving Bowl
Kitchen Paper

The Good Bit

1. Start by bunging the garlic, anchovies, lemon juice egg yolk and mustard powder in your blender, mix well then slowly add the olive oil until you have a thick creamy dressing, if it is too thick for you just a a splash of water, season with freshly ground black pepper.
   
2. Now heat a splash of vegetable oil in the frying pan until it is very hot, then rapidly fry off your cubes of bread until they are golden on all sides then drain on a piece of kitchen paper.
3. Now chuck your lettuce in a bowl and mix in 2 tablespoons of grated parmesan along with the dressing, when it's mixed well and ready to serve, sprinkle over the croutons and another tablespoon of parmesan.

Serves 4

Coddled Eggs

Ingredients
50g Smoked Salmon (cut into chunks)
4 Eggs
4 Tablespoons Double Cream
Butter
Salt and Pepper
Dill/Chives to Garnish

Equipment
4 Ramekins (greased with the butter)
1 Oven Proof Dish

The Good Bit

1. Pre heat your oven to 180c 350f gas 4. Divide the salmon equally between the ramekins, then break an egg into each dish on top of the salmon, season with salt and pepper then top with a spoonful of double cream.
2. Place the ramekins in your oven proof dish then top the dish up with just enough water to reach half way up the ramekins, cook for 10-15 minutes until they are set, garnish with either dill or chives and serve.
   

Serves 4

Smoked Mackerel Pots

Ingredients
1 Smoked Mackerel (250g skinned and boned)
50g Soft Cheese
65g Butter (melted)
1 Tablespoon Fresh Parsley (chopped)
1 Teaspoon Lemon Juice
Pepper (no salt as the fish provides this)
Lemon Slices and Parsley Sprigs to Garnish

Equipment
1 SHARP Knife
1 Chopping Board
1 Mixing Bowl
1 Wooden Spoon
4 Ramekins

The Good Bit

1. Beat the fish in the mixing bowl until it is well flaked then add in about 1/3rd of the melted butter and all of the cheese, beat together well, next stir in the lemon juice and parsley then season to taste, give a good mix at this stage.
2. Spoon the mixture into your ramekins and smooth out the surface, then pour the remaining butter over the top. Now chill for a couple of hours before serving.
3. Serve garnished with lemon slices and parsley sprigs.
   

Serves 4

Crispy Prawns

Ingredients
16 Tiger Prawns (cooked and defrosted)
125g Plain Flour
150ml Beer
1 Tablespoon Chopped Fresh Parsley
2 Eggs (whites only)
Salt
1 Tablespoon Oil (for the batter)
Oil (for deep Frying)
8Tablespoons Mayonnaise
2 Cloves Garlic (crushed)
2 Tablespoons Chopped Thyme
1 Teaspoon Grated Lemon Rind
Tabasco Sauce (optional but lovely)

Equipment
1 SHARP Knife
1 Chopping Board
2 Mixing Bowls
1 Garlic Press
1 Wok
1 Slotted Metal Spoon
1 Balloon Whisk
1 Fork
Kitchen Paper

The Good Bit

1. In one mixing bowl, put the flour along with a pinch of salt and beat in the beer and oil with a fork, whisk the egg whites with the balloon whisk until they are very stiff then gently fold them into the batter with the fork along with the parsley, when you have an even mixture, drop in the prawns and get them coated evenly all over.
2. Heat half a wok of oil up to 190c 375f and fry the prawns in batches for 2-3 minutes until they are a lovely golden colour, remove them with the slotted spoon, leave to stand on the kitchen paper.
3. Mix all of the remaining ingredients together from the mayonnaise down and use as a dip, or you could use one of the other sauces suggested in the links section on the front page, such as the sweet and sour dip.
   

Serves 4

Paella

Ingredients
250g Long Grain Rice
1 Onion
1 Red Pepper
200g Frozen Prawns
2 Vegetable Stock Cubes
150g Frozen Peas ( I used frozen mixed veg, carrot, peas, sweetcorn, haricot vert)
A Dash of Olive Oil
900ml Water
1/2 Teaspoon Chilli or Paprika, 1/2 Teaspoon Turmeric

Equipment
1 Large Frying Pan/Wok
1 Wooden/Plastic Spatula
1 Plastic Serving spoon
Measuring Jug

The Good Bit

1. Start by heating your oil in the pan/wok whilst you chop the onion and pepper into fairly small chunks.
2. Fry the onion off in the oil until it begins to go soft and clear, then add the pepper and rice and stir fry quickly for about 1 minute until the rice looks well coated in the oil.
3. Add the water, both stock cubes, the chilli or paprika powder and the the turmeric.
4. Stir in really well and add the frozen peas (mixed veg) and the prawns and leave to cook until the rice is soft (taste it to see) and almost all of the liquid is gone.
5. Serve and enjoy, this can also be eaten cold so prepare and cook whenever you want.

Serves 4

Cod and Salsa

Ingredients
4 Portion size pieces of cod
1 Courgette
1 Red Onion
2 Limes Zested and Juiced
4 Tomatoes
Fresh Parsley or Coriander
Olive Oil

Equipment
1 SHARP Knife
1 Chopping Board
2 Mixing bowls
1 Large Pan (must be able to go under the grill)
1 Zester/Juicer

The Good Bit

1. Mix half the lime juice and all the zest in with a tablespoon of olive oil, drop your cod in and turn, leave to marinade whilst you do the rest of the prep.
2. Finely dice your tomatoes and chop the onion into small pieces (as small as you like them) mix in a bowl with 1 tablespoon olive oil, the rest of the lime juice and a handful of well chopped parsley. Slice the courgette diagonally.
3. Place the cod in your pan (it should have marinaded for 5-10 minutes) and so all four pieces are separate then arrange the courgette slices on top so it looks attractive and grill on a high heat for 10-12 minutes.
4. When the fish is looking charred and well cooked serve with a spoonful or two of the tomato salsa
   
5. I like to make this a summery dish by serving with pasta, you can serve with jacket potatoes, salad or what ever takes your fancy!

Serves 4

Marinated Mussels

Ingredients
1 Onion (finely chopped)
150ml White Wine
2 Kg Mussels (clean and live)
150ml Fish Stock
Small Tub of Crème Fraiche
Parsley
Salt and Pepper
Knob of Butter

Equipment
1 Large Pan (with lid)
1 SHARP Knife
1 Chopping Board

The Good Bit

1. Melt the butter in your pan and add the onion and cook until soft and golden, then add the wine and bring to the boil.
2. Add the mussels and cook for 4-5mins, shaking it half way through, lift out the mussels and throw away any that have remained closed (rotten)
3. Add the fish stock back to the left over juices and bring back to the boil, once boiling turn off the heat, and add 3 tablespoons of crème fraiche, a handful of chopped parsley and a good sprinkle of pepper (only add salt once you've tasted the sauce as it may not need any)
4. Serve the mussels in bowls with the sauce poured over (add a bit of garlic if you like at the onion stage for extra flavour)

Serves 4

King Prawns In French Mustard Sauce

Ingredients
A Good Knob Of Butter
24 Peeled Raw King Prawns
2 Tablespoons Brandy
225ml Carton Double Cream
2-3 Teaspoons Mustard (Dijon is every ones favourite)
250g Long Grain Rice (or whatever rice you like, again NOT pudding rice)
Parsley
Salt and Pepper

Equipment
1 Large Frying Pan
1 Large Pan
Colander
2 Large serving bowls and spoons

The Good Bit (Really Good This Time)

1. Heat 2/3rds pan of salted water and begin to cook the rice, also heat the butter in the frying pan.
2. Cook the prawns for a couple of minutes and add the brandy, heat for a few seconds then ignite!!! WATCH THE KITCHEN (i generally do this when nobody is around so they don't know about it and have so far not managed to burn the house down, it does look like you know what you are doing if you are trying to impress a date though with this very simple but tasty dish)
3. When the flames have gone add the cream, mustard and a sprinkle of salt and pepper (only add as much mustard as you like, it's hard to tell you how much is right as different mustards are milder than others) and simmer GENTLY for 5 minutes, don't allow the prawns to go hard!
4. After 10-15 minutes depending on packet instructions your rice should be done, this needs to go into the colander and be washed with boiling water, serve all the rice in a large bowl with a serving spoon and pour the prawns and juice into another bowl and garnish with a little chopped parsley and maybe a lemon wedge or two.

Serves 4 (half the ingredients for a cozy meal for 2 ;-)

Crab and Avocado Bows

Ingredients
350g Pasta Bows (any pasta will do, bows just look nice)
1 Small Red Onion (finely chopped)
4 Tomatoes (cut the seeds out and dice the rest)
1 Avocado (peeled, stoned and finely diced)
A Good Handful Fresh Coriander
Juice of 1 Lime
1/2 Teaspoon Chilli Powder
1 175g Can of Crab Meat (or use fresh if you have some spare)
Olive Oil
Salt and Pepper

Equipment
1 Large Bowl
A SHARP Knife
1 Chopping Board
Juicer
1 Wooden Spoon
1 Spatula

The Good Bit

1. Cook the pasta according to packet instructions (usually 10-15 minutes) in lightly salted water.
2. Mix together, the finely chopped onion, the diced avocado, tomato and chopped coriander, add in your lime juice juice and a splash of olive oil.
3. Once the pasta is cooked drain the pan, chuck in the drained crab meat and the chili powder and heat through for about 2 minutes stirring well then add the advocado mixture and give another good stir, season then serve.

Serves 4

Jasmin Rice With Prawns And Basil

Ingredients
250g Jasmin/Thai Rice
1 Egg
1 Onion (finely chopped)
350g Prawns
50g Frozen Peas
2 Spring/Salad Onions (chopped into 1/2cm strips)
Oyster/Fish Sauce
A Handful of Basil Leaves (leave 8 whole leaves)
A Splash of Olive Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Wok
1 Large Pan 2/3rds full with boiling salted water
1 Spatula
1 Whisk/Fork
1 Small Bowl

The Good Bit

1. Begin by heating a splash of oil in the wok and starting to cook your rice, whilst waiting for the oil to heat up, crack the egg into the small bowl and whisk with until light and fluffy. Pour this into the wok and swirl around until it sets like a thin pancake and cook until golden, then take out.
2. Roll this up and cut into thin strips. Add a touch more oil to the wok and add the onion and cook until soft (3-4mins) add the prawns and peas and cook again until everything is heated through (5mins or so)
3. The rice should now be ready so drain it then chuck it in the wok, add a little oyster sauce to your required taste, throw in a handful of chopped basil leaves and the spring onions, stir and cook for a couple of minutes (no longer than 2mins)
4. Serve between 4 bowls and add some of the cut egg pancake and 2 whole basil leaves to each bowl to finish it off.

Serves 4

Sweet And Sour Prawns

Ingredients
350g Frozen Prawns (defrosted)
1 Spring/Salad Onion
1 Teaspoon Ginger Root (finely chopped 1/2 teaspoon if using dried)
1 Tablespoon Dark Soy Sauce
3 Tablespoons Rice Vinegar (white wine vinegar will do, i've never tried it with the normal table stuff)
1 Splash of Sherry (go steady you booze fiend)
2 Tablespoons sugar
125ml Stock (veg or chicken is best, i suppose you could use lamb or beef if you are making a different sweet and sour, or just use water)
Water
1 Tablespoon Cornflour
A Splash of Oil

Equipment
1 Wok
1 Spatula
1 SHARP Knife
1 Chopping Board
1 Glass

The Good Bit

1. Heat a little oil in the wok, then apart from the prawns and cornflour chuck everything into the wok and bring to the boil.
2. Whilst waiting for the sauce to boil, put the cornflour in the glass and add a little cold water to form a paste, once the sauce is boiling throw the prawns in too and cook for about 5 minutes until the prawns are well heated through.
3. Thicken the sauce with the cornflour paste, this will only take seconds, dont worry if it takes a little longer, at the end of the day you are the judge, if it's too runny keep it boiling until you are happy, if it's like a block of concrete, add a little water!
4. Serve with fresh herb leaves, Whatever you like but parsley is good, a slice of lemon looks excellent.

Serves 4

Haddock

Ingredients
4 Haddock Fillets (skinned and boned, just a little larger than your palm, which by the way is a very good way to measure portion size of fish/meat in any dish)
4 Eggs
1 400g Can Chopped Tomatoes
1 Onion (finely sliced)
A Head of Broccoli
Vinegar
A Handful Chopped Fresh Parsley
A Splash of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Frying Pan/Wok (i use a wok to cover my frying pan but if you have a lid or plate you can use thats great)
1 Large Pan (2/3rds full with boiling salted water)
1 Slotted Spoon
1 Medium pan

The Good Bit

1. Start by frying the onion until it is soft and golden, then stir in the tomatoes and most of the parsley, season with salt and pepper then add the fish and cook covered for 8-10 minutes ( the fish will flake away with a fork when cooked)
2. Add a good amount of vinegar to the boiling water in the medium pan, swirl it around to make a funnel then crack an egg into it, cook each egg for 2-3 minutes until the white is well set, take them out with the slotted spoon.
3. For the broccoli, cut into bite size chunks and add to the boiling salted water for 2-3 minutes (you can go back to doing your eggs whilst this is on)
   
4. Serve the fish slices with some of the sauce, a helping of broccoli and top with a poached egg, sprinkle over the remaining parsley.

Serves 4

Fish and Chips

Ingredients
4 Large Potatoes (or 4 servings that would do for 4 people)
4 Cod Fillets
Sunflower Oil
8 Tablespoons of Flour
2 Teaspoons Bicarbonate of Soda
200ml Cold Water
Juice of 2 Lemons
Salt and Vinegar!!

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Mixing Bowl
1 Small Bowl
A Chip Pan (if you have one)
OR
A Large Wok
Colander
Kitchen Paper
Slotted Spoon
1 Balloon Whisk

The Good Bit

1. Cut the potatoes into chips (whatever size you prefer) and wash well in the colander and then dry them on kitchen paper, heat the oil in the chip pan too 190c or in the wok (a good amount for deep frying) until a cube of bread takes about a minute to turn golden brown. cook the chips for 5-7 minutes until golden brown then remove with the slotted spoon and place back on kitchen paper.
2. Whilst the chips are cooking make the batter, mix the flour and bicarbonate of soda together in the large bowl and whisk in the water until you have a smooth batter, then add the lemon juice and a pinch of salt and stir in well, in the smaller bowl whack a little flour in, then dust each of the cod slices in this flour before dipping them into the batter, shaking off any excess, deep fry these in the chip pan or wok for 5 minutes until the batter is a lovely golden brown then remove onto kitchen paper.
3. Now turn up the heat on the chip pan to 210 or on the wok until your cube of bread takes about 30seconds to get to the same colour as last time, and reheat the chips for 2 minutes, then serve! and enjoy.

Serves 4

Poached Haddock

Ingredients
1 Small Onion (finely chopped)
1 Clove Garlic (finely chopped)
4x125g haddock Fillets
4 Tablespoons Fresh Orange Juice
4 Tablespoons White Wine
1 Lemon Juice (zested and juiced)
4 Tablespoons of Stock (either fish, vegetable or chicken)
Handful Fresh Parsley (roughly chopped)
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Frying Pan (with lid, I use a wok for the lid)
1 Slotted Spoon
1 Fish Slice

The Good Bit

1. In your frying pan bring to the boil the onion, garlic, orange juice, wine, lemon juice and zest and simmer for about 5 minutes, until the liquid is reduced by about half, then add in the stock and bring back to the boil.
2. Slowly and carefully place in the fillets then reduce the heat until you have a gentle simmer, then cover and cook for 10 minutes until the fish is done (to check this, you should be able to flake the fish away easily with a fork)
3. Remove the haddock when it is done and set aside, then bring up the heat again on the frying pan and reduce the stock by about a third, then stir in the parsley and season to taste. Serve the fish and pour over the sauce.
   

Serves 4

Chilli Cod and Couscous

Ingredients
4 Cod Fillets (a portion each)
1 Lemon
2 Cloves Garlic (finely chopped)
1 Red Pepper (de seeded and finely diced)
175g Couscous
300ml Vegetable Stock
2 Tomatoes (finely Diced)
4 Spring/Salad Onions (chopped)
2 Tablespoons Fresh Parsley (roughly chopped)
1/4 Teaspoon Chilli Powder
Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Small Bowl
1 Pastry Brush
1 Grill Pan
1 Frying Pan

The Good Bit

1. Start by getting your grill heated to a high temperature. Next cut 4 individual5mm thick slices from the lemon, then squeeze the juice from the remaining lemon into the small bowl, now lay the fillets on the grill pan skin side up and lay a slice of lemon on each, brush with a little oil and season with salt and pepper then grill for 6-8 minutes without turning.
2. Heat a splash of oil in your frying pan and cook the and pepper for 4-5 minutes until the pepper is soft, stir in the couscous and then add the hot vegetable stock, drop in the tomatoes, onion and parsley, then bring to a simmer and remove from the heat, cover and set aside.
3. Mix 2 tablespoons of oil in with the lemon juice and add the chilli powder, stir well. finally, fork up the couscous to break it up then serve onto plates topped with your fish and then drizzle over the lemon chilli sauce.
   

Serves 4

Simply Scottish Salmon

Ingredients
1/2Kg Scottish Salmon Fillet (skin on is best)
60ml Scotch Whisky
60ml Freshly Squeezed Orange Juice (for best results, or carton)
2 Tablespoons Soy Sauce
1/2 Teaspoon Ground Black Pepper
1 Clove Garlic (crushed)
3 Tablespoons Olive Oil

Equipment
1 Mixing Bowl
1 Grill Pan
1 Balloon Whisk
1 Garlic press
1 Baking Tin (large enough to hold the salmon)

The Good Bit

1. Whisk together the whisky, orange juice, soy sauce, garlic, pepper and olive oil. Place the salmon in it's container then drizzle over the marinade, cover with cling film and set aside for whilst you're out at work or over night (6-8 hours ideally)
2. Pre heat your grill to high, place the salmon skin side down on the grill pan and cook without turning over for 10-12 minutes (until the salmon flakes easily with a fork)
3. Serve with a salad (and don't go drinking the marinade!!)
   

Serves 4

Lemon Sole with Garlic Butter and Citrus Mash

Ingredients
4x120g Lemon Sole Fillets (unskinned on 1 side)
900g Potatoes (cubed)
a Good Knob or 2 of Butter
2 Cloves Garlic (crushed)
A Handful Fresh Parsley (roughly chopped)
300ml Double Cream
2 Lemons (juiced and zested)
Salt and Pepper
Vegetables to Serve

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Large Pan Salted Boiling Water (for the potatoes)
1 Grill Pan
1 Mixing Bowl
1 Small Pan
1 Potato masher

The Good Bit

1. Cook the potatoes for 12 minutes until they are soft and tender then set aside. Get your grill up to a nice high heat, whilst that is warming mix together the butter, garlic parsley a pinch of salt and plenty of freshly ground black pepper.
2. Grill the sole for 2 minutes with the skin side facing up then turn it over, dab on a little of the herb butter and place back under the grill for another 2-3 minutes, until it is nice and golden.
3. Now heat up the cream in the small pan along with the lemon rind, drain your potatoes and give them a good mash, then beat in the zesty cream until your mash is smooth and fluffy, season and then place a good portion in the centre of each plate, place on top one of your fillets then drizzle over a little of the remaining lemon juice. Serve the vegetables to the side.
   

Serves 4

Seafood Chowder

Ingredients
1 Onion (finely chopped)
1 Clove Garlic (finely chopped)
2 Sticks Celery (sliced)
1 Large Carrot (diced)
40g Flour (preferably Wholemeal)
750ml Fish or Chicken Stock
1/2 Teaspoon Dried Oregano
Handful Fresh Parsley (roughly chopped)
2 Tablespoons Parmesan (grated)
1x120g Can Sweetcorn (drained)
250ml Milk
250g Prawns (shelled)
250g White Fish such as Haddock (chopped into bite size chunks)
250g Baby New Potatoes (or large potatoes cut to bite size chunks)
4 Bay Leaves
A Good Splash of Oil
Salt and Pepper to Season
Crème Fraiche (optional)

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Pan

The Good Bit

1. Heat the oil in the pan and cook the onion and garlic together until soft (3 minutes) add in the celery and carrot and cook for a further 2 minutes, then whilst stirring, drop in the flour for another minute, finally add in the stock, potatoes, oregano and bay leaves, bring to the boil and cover, lower the heat so you have a slow simmer for 15 minutes.
2. Once the 15 minutes is up add in the fish and cook until it goes opaque (3 minutes or so) stir in the milk and sweetcorn and bring back to the boil before adding the parmesan and parsley (at this stage you can add 5 Tablespoons of Crème Fraiche to make a really creamy chowder)
   

Serves 6-8

Cod and Prawn Coconut Curry

Ingredients
675g Cod Fillets (skinned)
6 Tablespoons Masala Curry Paste (green if you can find it)
200ml Coconut Milk
175g Frozen Prawns
250g Rice (cooked to serve)
Handful Fresh Coriander (roughly chopped to garnish)

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Frying Pan

The Good Bit

1. Heat the curry paste and coconut milk in the frying pan, leaving it to simmer for 5 minutes, stirring occasionally, in the mean time cut your cod into 4 cm chunks.
2. Put all the fish in the pan and and cook gently for 5 minutes, until the fish is tender and the prawns are warm throughout, serve with the rice and garnish with the coriander. Follow my guide on the front page for perfect rice every time, you should start your rice just before you warm up the coconut milk, that way it should be ready about the same time.
   

Serves 4

Thai Red Curry and Prawn Pasta

Ingredients
500g Frozen Prawns
1 Teaspoon Thai Red Curry Paste
4 Cloves Garlic (finely chopped)
2 Large Tomatoes (skinned and de seeded)
180ml White Wine
1 Lime (juiced and zested)
2 Tablespoons Fresh Coriander (roughly chopped)
180g Pasta (whatever takes your fancy, shells/bows, spaghetti
Salt and Pepper to Serve
Lime Wedges to Serve
A Splash of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Pan (2/3rds full with boiling salted water)
1 Bowl
1 Large Frying Pan
1 Zester
1 Wooden Spoon

The Good Bit

1. Cover the prawns in the curry paste and leave to marinate over night in a bowl.
2. Heat the oil in the frying pan and cook the garlic until it just begins to colour, then add the tomatoes, wine zest and juice of the lime, bring this to the boil and then reduce until you have a gentle simmer, allow to simmer for about 8 minutes, then add the prawns.
   
3. Start Your pasta and cook according to packet instructions (depending on type of pasta, 8-15 minutes), when this is ready (the pasta should break easily when pushed against the side of a pan with a wooden spoon) drain the pan then tip the pasta into the frying pan and mix well, drop in the coriander, season and serve (i avoid spaghetti as it is not as easy to get out of the pan as shells/bows and twists are)
   

Serves 4

Tuna Salad

Ingredients
1x400g Can Tuna (drained)
1x400g Can Cannellini Beans (drained and rinsed, mixed beans will do)
1 Clove Garlic (crushed)
1 Large Tomato (chopped)
1 Tablespoon Fresh lemon Juice
3 Tablespoons Capers
2 Tablespoons Fresh Parsley (chopped)
1 Lettuce (little gem variety)

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Mixing Bowl
1 Masher
1 Wooden Spoon

The Good Bit

1. In the bowl, mash half the beans with the garlic, now stir in the tomato, capers, parsley and lemon juice with the wooden spoon. Gently crumble the tuna over the top of this mixture with a fork then stir in again, season with salt and pepper.
2. Serve a good scoop in a lettuce leaf
   

Serves 4

Haddock With Soured Cream and Mushrooms

Ingredients
600g Haddock Fillets
60g Butter
8 Tablespoons Water
100g Button Mushrooms (sliced)
300ml Soured Cream
1/2 Teaspoon Paprika
Handful Fresh parsley (chopped)
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Ovenproof Dish
Tin Foil
1 Medium Sauce Pan

The Good Bit

1. Pre heat your oven too 160c 325f gas 3. place the haddock in the ovenproof dish, sprinkle with salt and pepper and taking half of the bitter, dot it over the fish, cover with tin foil and place in the oven for 20 minutes.
2. In the sauce pan, melt the remaining butter and then add the mushrooms and fry for about 1 minute, add in the sour cream and paprika, heat through and season to taste.
3. drain the fish, place on a serving plate and pour over the sauce, garnish with the parsley.
   

Serves 4

Tuna with Sun-Dried Tomatoes

Ingredients
4x175g Tuna Steak (skinned)
1 Red Onion (finely chopped)
2 Cloves Garlic (Crushed)
1 Sprig Fresh Rosemary
1x125g Jar Sun-dried Tomatoes in Oil
75ml Red Wine
1 Tablespoon Capers
75g Olives (black preferably)
Handful of Fresh Parsley (chopped)
75g Flour
1 Lemon (cut into wedges to garnish)
Salt and Pepper
Olive Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Mixing Bowl
1 Large Frying Pan
1 Sauce Pan

The Good Bit

1. Heat a splash of oil in the sauce pan and cook the onion, garlic and rosemary over a low heat for about 5 minutes, Whilst that is cooking put your flour in the mixing bowl and season well, drop your tuna steaks into the flour and coat evenly all over.
2. Next fry the steaks for 4-5 minutes on each side ensuring it is nice golden colour all over then remove from the pan and keep warm in an oven (only has to be a low heat we don't want to cook the fish any more)
3. Now add the tomatoes to the onion pan, turn up the heat to high and add the wine, capers, parsley and olives, season to taste and them simmer for 2 minutes, serve the tuna with the sauce poured over and decorated with a lemon wedge.
   

Serves 4

Grilled Salmon with Herb Butter

Ingredients
4x175g Salmon Steaks
125g Butter
50g Butter (melted)
2 Tablespoons Fresh Mixed Herbs (like parsley, dill, chervil, fennel, chives, chopped)
1 Lemon
Salt and Pepper
Potatoes and Vegetables or Salad to Serve

Equipment
1 SHARP Knife
1 Chopping Board
1 Lemon Juicer
1 Mixing Bowl
Greaseproof Paper
1 Grill Pan
1 Pastry Brush

The Good Bit

1. Mix the herbs and lemon juice in the mixing bowl along with the butter (not the melted butter) then lay on your greaseproof paper and roll into a log shape, wrap it then place in the fridge
2. place the salmon on your grill pan and brush 1 side with the melted butter, season and cook for 4-5 minutes under a pre heated medium grill, turn the salmon over and repeat the brushing and seasoning, cook for another 4-5 minutes.
3. Place a salmon fillet on each serving plate then divide the chilled butter between all four, serve with vegetables and potatoes or a salad.
   

Serves 4

Prawn Curry

Ingredients
1 Onion (sliced)
2 Cloves Garlic (crushed)
500g Frozen Prawns
2 Teaspoons Ground Coriander
1/2 Teaspoon Ginger
1 Teaspoon Turmeric
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Chilli Powder
2 Tablespoons Vinegar
200ml Water
250g Rice
A Good Splash of Oil
Fresh Coriander to Garnish

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Pan (2/3rds full with boiling salted water)
1 Frying Pan
1 Spatula
1 Garlic Press
1 Mixing Bowl
1 Spoon

The Good Bit

1. Get the rice on first, cook as described on the home page (10-15 minutes in boiling salted water) whilst that is cooking, heat the oil in the frying pan and cook the onion and garlic until just beginning to colour
2. In the mixing bowl, mix the spices together and add the vinegar until you have a smooth paste, then tip that into the onion and garlic and stir for 3 minutes, tip in the prawns and stir well so they are evenly coated.
3. Finally pour in the water and bring to the boil, simmer gently for 4-5 minutes (check the prawns are heated through, then serve with the rice.

Serves 4

Thai Crab Curry

Ingredients
2 Tablespoons Thai Red Curry Paste
6 Tablespoons Coconut Milk
12 Crab Claws
2 Tablespoons Sugar
65g Canned Bamboo Shoots (drained)
150ml Thai Fish Stock (vegetable or chicken will do just as well)
1 Lime Leaf (if you can get hold of one)
1 Teaspoon Salt
A Splash of Oil
1/2 a Red Chilli (de seeded and finely sliced) and Coriander Leaves (roughly chopped) to garnish

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Frying Pan

The Good Bit

1. Heat the oil in your frying pan then add the paste (unless your jar/packet of paste says that no oil is required) then melt the paste for 30 seconds, next add the rest of the ingredients, bring to the boil and simmer for 10 minutes, if the curry becomes to thick just add more stock)
2. Pour out into a serving bowl and garnish with coriander leaves and slices of chilli
   

Serves 4

Sauted Scallops and Mangetout

Ingredients
16 Prepared Scallops (with coral, the orange bit)
6 Tablespoons Vegetable Oil
12 Spring Onions (thinly sliced, diagonally)
2inch Piece Fresh Ginger (thinly chopped)
350g Mangetout (topped and tailed)
2 Cloves Garlic (crushed)
2 Tablespoons Sesame Oil
4 Tablespoons Soy Sauce
1 Teaspoon Caster Sugar
Pepper
Spring Onion to Garnish

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Wok
1 Spatula
1 Mixing Bowl
1 Cereal Bowl (for the corals)

The Good Bit

1. To prepare the scallops, with the flat of the scallop in your hand and the rounded shell pointing upwards, insert a strong knife between the shells and twist, remove the flat greyish fringe, leaving the white flesh and orange coral, then remove the black digestive cord from the side of the flesh. Now detach the white flesh and cut away the coral and reserve.
   
2. In your wok heat 4 tablespoons of oil and add the spring onion and ginger and stir fry for for a few seconds, then drop in the mangetout and garlic and stir fry for 2-3 minutes, then remove this from the pan and set aside.
3. Pour the rest of the oil in the wok along with the sesame oil and drop in the scallops, stir fry for 3 minutes before adding the mangetout mixture, corals, soy sauce and sugar, turn the heat up to high now and give this mixture a blast for 2 minutes stirring well to makes sure all the ingredients are combined and piping hot. Season with pepper only and serve with a sprinkling of spring onion over the top.
   

Serves 4

Spicy Onion Relish with Tuna Steak

Ingredients
4x 175g Tuna Steaks
1 Tablespoon Ground Coriander
2 Tablespoons Ground Cumin
2 Tablespoons Grated Fresh Ginger
1kg Onions (sliced)
4 Cloves Garlic (crushed)
100ml Fish Stock (vegetable will do)
Chilli Powder
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Frying Pan (with lid/or use a plate another pan)
1 Slotted Spoon
1 Garlic Press

The Good Bit

1. Sprinkle some chilli powder over the tuna steaks (only a little) set aside for an hour whilst you get on with the rest of the cooking.
   
2. Heat the cumin, coriander, ginger and a sprinkle of salt and pepper in a dry frying pan for 30 seconds over a low heat before adding a good splash of oil (4-5 tablespoons worth) and cooking for another 30 seconds.
3. Now add the onion and garlic, cover and cook for about 45 minutes until the onion is very soft, next add the stock to the pan and then gently place the fish on top of the onions, bring this to the boil and simmer for for about 15 minutes (check that the fish is done by trying to flake it with a fork, if the fish breaks easily it is done, if not cook a little longer)
4. Serve the fish onto warmed plates, and turn up the heat on the sauce, reduce until you hardly have any liquid left then serve a dollop of the spiced onion with your fish, enjoy.
   

Serves 4

Chinese Prawns and Asparagus

Ingredients
500g Cooked Prawns (frozen will do)
175g Asparagus (cut into inch long lengths)
4 Spring Onions (cut into inch long lengths)
4 Tablespoons Sherry
1 Inch Fresh Ginger (grated)
1 Teaspoon Light Soy Sauce
2 Cloves Garlic (thinly sliced)
A Splash of Oil
Salt

Equipment
1 SHARP Knife
1 Chopping Board
1 Wok
1 Spatula
1 Pan (2/3rds full with boiling salted water)
1 Slotted Spoon
1 Mixing Bowl

The Good Bit

1. Drop the asparagus in the boiling water for 2 minutes then remove with a slotted spoon. Whilst that is doing, mix the soy sauce, sherry and prawns together, set aside for 15 minutes.
2. In the wok add a good splash of oil, tip in the garlic, ginger and half of your spring onions, stir fry over a high heat for 1 minute, now add in the prawns along with the sauce and the asparagus and continue to stir for 2 minutes.
3. Serve with the remaining spring onions sprinkled over the top.
   

Serves 4

Salmon Steaks with Teriyaki Sauce

Ingredients
4x175 Salmon Steaks
4 Small Gem Lettuces (quartered lengthways)
1 Tablespoon Sunflower Oil
1 Tablespoon Sesame Oil
6 Tablespoons Teriyaki Sauce (bought or make your own by heating together 3 Tablespoons Rice Wine (Saki), 3Tablespoons Soy Sauce, 1 Tablespoon Sugar)
2 Tablespoons Rice Wine Vinegar (white wine will do)
2 Tablespoons Lime Juice
2 Tablespoons Clear Honey

Equipment
1 SHARP Knife
1 Chopping Board
1 Pan
1 Griddle Pan

The Good Bit

1. Start by heating together all the ingredients for the sauce in your pan (everything but the salmon and lettuce) bring to a rapid simmer and leave for 10 minutes then remove from the heat and allow to cool for at least 5 minutes.
2. Using the griddle pan with no oil, cook the salmon steaks for 4-5 minutes on each side moving as little as possible so you get the lovely charring effect, whilst you are waiting for the fish to do, arrange the lettuce on your plates, then serve a steak on top and finally drizzle over a little of the sauce.
   

Serves 4

Salmon Kedgeree

Ingredients
500g Cooked Salmon (boned, skinned and flaked)
175g Long Grain Rice (cooked)
1 Onion (finely chopped)
3 Hard Boiled Eggs (roughly chopped)
A Handful Fresh Parsley (roughly torn)
150ml Single Cream
50g Butter
Salt and Pepper
Fresh Chives (to garnish)

Equipment
1 SHARP Knife
1 Chopping Board
1 Oven Proof Dish
Tin Foil
1 Frying Pan
1 Spatula

The Good Bit

1. Pre-heat your oven too 180c 350f gas 4, Drop half the butter in the frying pan and cook the onion until it goes soft, next add in the rice and season, then add in the salmon, egg, parsley and cream and fold in gently with the spatula to avoid breaking the salmon up too much.
2. Now transfer this mixture to your dish and with the remaining butter grease a sheet of tin foil and use this to cover the dish, place in the oven for 15 minutes then serve sprinkled with chopped chives.
   

Serves 4

Mackerel with Tomato and Olives

Ingredients
4x375g Mackerel Fillets
3 Anchovy Fillets
250g Chopped Peeled Plum Tomatoes
24 Pitted Black Olives (halved)
150ml Fish Stock
2 Tablespoons Flour
A Good Splash of Oil
1 Clove Garlic (crushed)
A Handful Fresh Parsley (chopped)

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Large Frying Pan

The Good Bit

1. Lightly flour the mackerel on both sides then set aside whilst you heat your oil in the pan, add in the garlic and anchovies and cook until it is a light brown colour, then add the fish and cook for a few minutes, turning just once.
2. Next and the tomatoes and olives and a little stock, cook for 30 minutes adding more stock from time to time, test that the fish is cooked by trying to flake it with a fork, your sauce should also be quite thick now too, season with salt and pepper and sprinkle over the parsley just before you are about to serve up (you don't want the parsley to loose it's striking green colour)
3. Serve the fish with the sauce poured over the top with some nice freshly baked bread.
   

Serves 4

Smoked Haddock and Leek Pie

Ingredients
500g Smoked Haddock Fillet (unskinned)
300ml Milk
2 Tablespoons Butter
2 Leeks (sliced)
2 Teaspoons Mustard
1 Cup Mascarpone
3 Eggs (hard boiled and quartered)
1 Large Potato
75g Cheddar Cheese (grated)

Equipment
1 SHARP Knife
1 Chopping Board
1 Cheese Grater
1 Pan
1 Large Pan
1 Ovenproof Dish

The Good Bit

1. Preheat your oven too 200c 400f gas 6. Place the fish in the heatproof dish, in the small pan, heat the bring the milk to boiling the pour over the fish and set aside for 5 minutes.
   
2. In the large pan heat the butter until it melts then add the leeks and cook for about 3 minutes until it begins to soften, now add the flour and keep stirring for a minute, now strain the milk from the fish into this pan and stir well, when you have a thick sauce add in the mustard and mascarpone, mix well then season with salt and pepper.
3. Now break off into chunks the fish and add the quartered eggs to this dish (the ovenproof one) pour in the leeks and sauce and give everything a gentle stir, at this point grate your potato and mix it with the grated cheese, season this with a little salt and plenty of pepper and then spread evenly over the top of the fish.
4. Bake for 30 minutes (until the top is golden) serve immediately.
   

Serves 4

Prawn Stir Fry with Lemon Grass

Ingredients
1/2 Cucumber (cut into thin strips)
2 Teaspoons Cornflour
2 tablespoons Water
1 Tablespoon Soy Sauce (dark)
1/2 Teaspoon Fish Sauce
6 Spring Onions (halved lengthways and cut into 5cm chunks)
1 Stalk Lemon Grass (sliced thinly)
1 Clove Garlic (chopped)
1 Red Chilli (thinly chopped)
125g Oyster Mushrooms (any will do but oyster give a good look and texture)
1inch Fresh Ginger (grated)
350g Frozen Prawns (defrosted)
2 Tablespoons Sherry

Equipment
1 SHARP Knife
1 Chopping Board
1 Wok
1 Spatula
1 Small Mixing Bowl

The Good Bit

1. Mix the cornflour, water, soy and fish sauce until you have a nice paste then set aside., meanwhile with a splash of oil in your wok, add in the spring onion, cucumber, lemon grass, chilli, mushroom and ginger and fry for 2 minutes.
2. Then add in the prawns and stir fry until the prawns are warmed through (1-2 minutes) now pour in the sauce mixture along with the sherry and cook until you have a thick sauce, serve immediately with rice.
   

Serves 4

Chilli Prawns

Ingredients
625g Tiger Prawns
5 Tablespoons Soy Sauce
5 Tablespoons Sherry
5 Tablespoons Water
3 Red Chillies (de seeded and thinly chopped)
2 Cloves Garlic (crushed)
1 Inch Fresh Ginger (grated)
90g Cashew Nuts
2 Teaspoons Cornflour
A Handful of Spring Onions (thinly chopped)

Equipment
1 SHARP Knife
1 Chopping Board
1 Wok
1 Spatula
1 Mixing Bowl
1 Slotted Spoon

The Good Bit

1. Mix the soy, sherry, water, chillies, garlic and ginger together in the mixing bowl and then drop in the prawns, spring onion and nuts, stir well then cover and leave for a good 2 hours.
2. Using the slotted spoon, remove the prawns, nuts and onion from the sauce and cook rapidly in your wok with a little oil, cook for 2 minutes. Mix the little bit of cornflour with the sauce and stir it into the wok for about 30 seconds until the sauce thickens.
3. Serve with rice
   

Serves 4

Stir Fried Prawns

Ingredients
170g Raw Prawns (peeled)
1 Teaspoon Salt
1/4 Teaspoon Egg White
1 Teaspoon Cornflour (mixed with ! 1/2 Teaspoon water)
300ml Vegetable Oil
1 Spring Onion (cut into inch long strips)
1inch Fresh Ginger (thinly Sliced)
1 Green Pepper (cored, de seeded and chopped)
1/2 Teaspoon Sugar
1 Tablespoon Light Soy Sauce
1 Teaspoon Sherry
Sesame Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Wok
1 Spatula
1 Slotted Spoon
Kitchen Paper

The Good Bit

1. Mix the prawns with a pinch of salt, egg white and cornflour paste then stir fry in a hot wok with all the oil for 40 seconds only then remove and place on a paper towel.
2. Drain off most of the oil, leaving just a splash then add the spring onion and ginger for a few seconds then add the pepper and fry for 1 minute, next add the remaining salt, the sugar and the prawns and cook for a further minute before finally adding the soy sauce and sherry and a sprinkle of sesame oil then serving.
   

Serves 4

Spiced Scallops

Ingredients
12 Large Scallops (with coral attached) or 350g Scallops (without coral) (coral is the orange bit)
5 Spring Onions (chopped into inch long chunks)
1 Clove Garlic (crushed)
1inch Fresh Ginger (grated)
250g Mangetout (topped and tailed)
125g Button Mushrooms (quartered)
2 Tablespoons Soy Sauce
2 Tablespoons Sherry
1 Tablespoon Honey (clear stuff not set honey)
1 Tablespoon Sesame Seeds (dry fry in a frying pan for 1 minute before use)
1/4 Teaspoon All Spice (or Chinese 5 spice powder)
A Good Splash of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Wok
1 Spatula
1 Bowl

The Good Bit

1. Prepare the scallops first (remove any black/grey bits and discard, then remove the coral and finally slice the white meat into 3-4 pieces)
2. Now fry off the spring onions in a splash of oil in a very hot wok, add the garlic and ginger and stir fry for 1 minute before adding the mangetout, cook for a further 2 minutes, now pour this mixture into the bowl.
3. In another good splash of oil add the scallops and corals and stir fry for 2 minutes before adding the mushrooms and cooking for another minute, then add the sherry, soy sauce honey and spice mixture and mix well before adding the vegetable mixture back into the pan.
4. Season with salt and pepper, make sure the dish is pipping hot throughout then serve and sprinkle over some of the toasted sesame seeds.
   

Serves 4

Monkfish with Vegetables

Ingredients
175g Monkfish (cut into cubes)
2 Medium Onions (thinly sliced)
2 Tomatoes (de seeded and sliced)
1 Courgette (sliced)
1 Clove Garlic (crushed)
1 Teaspoon Ground Cumin
1 Teaspoon Ground Coriander
1 Teaspoon Chilli Powder
2 Tablespoons Fresh Fenugreek Leaves
1 Lime (juiced)
A Splash of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Small mixing Bowl
1 Wok
1 Spoon
1 Spatula

The Good Bit

1. Heat the oil in your wok and then drop in the onion and cook gently until it softens. In the mixing bowl, mix together the garlic, cumin, coriander and chilli powder, then when the onions are soft drop this mixture in and cook for 1 minute.
2. Now add in the fish and stir fry for 2-3 minutes until the fish is cooked through then add the fenugreek, tomatoes and courgette season to taste before pouring in the lime juice, stir well and serve.
   

Serves 4

Cod with Spicy Mushroom Sauce

Ingredients
4 Cod Fillets (de skinned)
1 Lemon (juiced)
1 Onion (thinly chopped)
1 Bay Leaf
4 Black Peppercorns
175ml Natural Yoghurt
125g Button Mushrooms
1 /2 Teaspoon Ginger
1 Clove Garlic (crushed)
1/2 Teaspoon Garam Masala
1/2 Teaspoon Chilli Powder
1 Teaspoon Salt
1 Tablespoon Fresh Coriander
Oil
Haricots Verts (to serve)

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Frying Pan
1 Mixing Bowl

The Good Bit

1. Pre heat your grill to medium. Place the fish on a plate and drizzle over the lemon juice and then par cook the fish under the grill for 5 minutes each side.
2. Splash some oil in the frying pan then add the onion, bay leaf and peppercorns, cook for 3 minutes then lower the heat and add the mushrooms and cook for 5 minutes.
3. In the mixing bowl, mix together the yoghurt, ginger, garlic, garam masala, chilli and salt then pour this spice mix over the onions and continue to fry for 3 minutes.
4. Finally add the cod and cook for another 2 minutes serve garnished with coriander leaves (I suggest haricot verts to go with this)
   

Serves 4

Fish Fillets with Chilli Sauce

Ingredients
4 Portion Sized Fish Fillets (plaice is great for this)
1 Lemon (juiced)
1/2 Handful Fresh Coriander (chopped)
2 Limes (cut into 8 wedges)
Rice to Serve (check out the tips on my homepage to make perfect rice)
1/2 Teaspoon Ginger
1 Teaspoon Salt
1 Teaspoon Sugar
1 Tablespoon Chilli Sauce
1 Tablespoon Vinegar (white wine will do but ordinary table vinegar is best)
2 Tablespoons Tomato Purée
300ml Water
Olive Oil

Equipment
1 SHARP Knife
1 Chopping Board
Kitchen Paper
2 Medium Bowls
1 Small Pan

The Good Bit

1. Rinse and dry the fish on the kitchen paper and place in one of the bowls, pour over the lemon juice, 1/2 of the coriander and a splash of oil, rub into the fish to make sure it is all coated, leave to marinade for 1 hour.
2. In the other bowl mix the tomato purée, ginger, sugar, salt, chilli sauce,vinegar and water, heat in the small pan for 5-6 minutes stirring occasionally.
3. Now pre heat your grill to a medium and grill the fish for about 6-7 minutes each side, until it will flake easily with a fork. Serve at the side of your plate with rice on the other side separated by a channel of chilli sauce, decorate with lime wedges and a sprinkle of the left over coriander
   

Serves 4

Goan Fish Casserole

Ingredients
450g Monkfish Fillets (unskinned and cut into 8 pieces, any fish will do but monkfish will hold its shape)
16 Large Prawns (raw and peeled)
2 Onions (halved then sliced)
1 Clove Garlic (pressed)
1x400g Can Coconut Milk
150ml Fish/Vegetable Stock
1 Teaspoon Turmeric
1 Teaspoon Salt
1 Teaspoon Cumin Seeds
1 Teaspoon Coriander Seeds
1 Teaspoon Black Peppercorns
1 Teaspoon Ginger
1/2 Lemon (juiced)
4 Green Chillies (de seeded and cut into thin strips)
Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Oven Proof Dish
1 Mixing Bowl
1 Pestle and Mortar (or a rolling pin and plastic bag)
1 Large Frying Pan
1 Spatula
1 Garlic Press

The Good Bit

1. Start by placing the fish in the oven proof dish, drizzle with the lemon juice, then in a small bowl mix the turmeric and salt together then rub this into the fish, cover and set aside in a fridge whilst you prepare the rest.
2. Pre heat your oven to 200c 400f gas6, now using the pestle and mortar, grind up the coriander, cumin and peppercorns, now add the garlic and ginger and mix it well together then set aside.
3. Fry the onion in a little oil in your pan for about 6 minutes until it begins to colour, set the onion aside for a minute, turn up the heat on the frying pan and fry the fish rapidly just to seal the outside, turning only once. Put the onions into the oven proof dish (rinse it first) then place the fish on top.
4. Fry the spicy paste for a couple of minutes over a medium heat whilst you add in the coconut milk, chilli strips and stock, bring it the boil then pour over the fish and cover. This goes in the oven then for 10 minutes.
5. Finally drop the prawns in making sure the liquid covers them, re-cover and cook for a further5 minutes (or until the prawns are pink). Season and serve (you could garnish with fresh parsley or coriander)
   

Serves 4

Smoked Salmon Mouse

Ingredients
90g Smoked Salmon Pieces
25g Cream Cheese
75ml Soured Cream
1 Teaspoon lemon Juice
1 Teaspoon Grated Lemon Rind
1/2 Cucumber (sliced)
Handful Cherry Tomatoes
Handful Fresh Dill (roughly chopped)
Crackers (bite size are best)
Cayenne Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Blender
1 Zester

The Good Bit

1. Blend the salmon for a few seconds then chuck in the lemon juice, zest, cream cheese and soured cream, blend until you have a smooth paste, season with the cayenne pepper.
2. Serve the crackers with a smear of the salmon mouse and a slice of cucumber on top, dress your plate with the cherry tomatoes and a sprinkle of the chopped dill.
   

Serves 4

Baked Tuna Potatoes

Ingredients
4 Potatoes (large enough for a serving each)
20 Cherry Tomatoes
30g Butter
1 Large Onion (thinly sliced)
150g Tuna (canned is best, drained)
250g Feta Cheese (cubed)
Olive Oil
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Frying Pan
1 Grill Pan (lined with greaseproof paper)

The Good Bit

1. Microwave your potatoes on high for a good 6-8 minutes then turn over and cook again for another 6-8 minutes (check your potatoes are done by forking them, if you get a lot of resistance you need to cook for longer, it all depends on the power of your microwave, some have settings to do jacket potatoes, mine does and does them perfect) To oven them, you need about 1 hour in a pre heated oven at 220c 425f or gas 7.
2. Once you potatoes are done, place them on the grill pan along with the tomatoes and grill on high for 4-5 minutes (this'll crisp up the skin and just split the skins of the tomatoes)
3. Now you want to warm up a splash of oil in your pan then melt in the butter, cook the onion over a low heat for 10 minutes until soft and clear, chuck in the tuna and warm for 3 minutes.
4. Serve by cutting a slice along the top of each potato, filling with the tuna then, dropping on 5 tomatoes and a few feta cubes then season.
   

Serves 4

Tiger Prawns with Mint and Lemon

Ingredients
750g Raw Tiger Prawns
A Good Bunch of Fresh Mint (chopped)
2 Cloves Garlic (crushed)
8 Tablespoons Lemon Juice
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Griddle Pan
1 Mixing Bowl
1 Garlic Pressed

The Good Bit

1. Mix the prawns in with the lemon juice, garlic and the chopped mint, season with salt and pepper then marinate for at least 30 minutes, over night if you can.
2. Heat your griddle pan, then with no oil chuck in the prawns and mixture, cook for 2-3 minutes each side (the prawns should go opaque/ a whitish colour) serve garnished with mint leaves.
   

Serves 6