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