Monkfish with coconut rice

How to make Monkfish with coconut rice recipe

Serves 4

Preparation time 20 minutes, Cooking time 25–30 minutes

Ingredients:
4 long, slender lemon grass stalks
625 g (1¼ lb) monkfish fillets, cut into 3 cm (1¼ inch) cubes
3 tablespoons stir-fry or wok oil
½ teaspoon crushed chilli flakes
2 garlic cloves, sliced
1 bunch of spring onions, finely chopped, white and green parts separate
300 g (10 oz) Thai fragrant rice
400 ml (14 fl oz) can reduced-fat coconut milk
50 g (2 oz) creamed coconut, chopped
200 ml (7 fl oz) hot water
2 tablespoons rice wine vinegar
150 g (5 oz) baby leaf spinach
salt and pepper

Method:
Using a large knife, slice each lemon grass stalk in half lengthways. (If the stalks are very thick, pull off the outer layers, finely chop them and add to the oil with the chilli flakes.)

Cut the thin ends of each stalk to a point and thread the monkfish on to the skewers. If it is difficult to thread the fish, pierce each piece with a small knife first to make threading easier.

Heat the oil with the chilli flakes, garlic and white parts of the spring onions in a large frying pan over a medium heat. Add the monkfish skewers and fry gently for about 5 minutes, turning once, until cooked through. Remove from the pan, drain on a plate and keep warm.

Add the rice, coconut milk and creamed coconut to the pan, season with salt and pepper to taste and bring to the boil. Reduce the heat, cover with a lid or foil and cook gently for 6–8 minutes, stirring frequently, until the rice is almost tender and the milk absorbed.

Add the measurement water and cook, covered, for a further 10 minutes or until the rice is completely tender, adding a little more water if the mixture boils dry before the rice is tender.

Stir in the vinegar, remaining spring onions and spinach, turning it in the rice until wilted. Arrange the skewers over the rice. Cover and cook gently for 3 minutes, then serve immediately.

Monkfish with coconut rice

monkfish with winter vegetables

How to make monkfish with winter vegetables recipe

Serves 4

Preparation time 20 minutes, Cooking time about 40 minutes

Ingredients:
2 tablespoons olive oil
25 g (1 oz) butter
1 red onion, chopped
2 garlic cloves, chopped
325 g (11 oz) parsnips, peeled and diced
375 g (12 oz) swedes, peeled and diced
375 g (12 oz) turnips, peeled and diced
300 g (10 oz) carrots, peeled and diced
1 teaspoon chopped thyme
1 tablespoon chopped sage
1 teaspoon chopped dill
1 tablespoon chopped oregano or 1 teaspoon dried oregano
2 bay leaves
500 g (1 lb) monkfish tail, cubed
150 ml (¼ pint) white wine
150 ml (¼ pint) vegetable stock
salt and pepper

Method:
Heat the oil and butter in a large, heavy-based saucepan over a medium heat, add the onion and garlic and fry for 8–9 minutes or until softened and lightly golden. Add the remaining vegetables and the herbs and stir for 10 minutes or until lightly golden. Remove with a slotted spoon and set aside.

Increase the heat to medium-high, add the monkfish and season with salt and pepper. Fry for 3–4 minutes, stirring occasionally, or until lightly coloured all over. It may be necessary to add an extra teaspoon of oil.

Return the vegetables to the pan, then pour over the wine and stock and stir gently. Bring to the boil, then reduce the heat, cover and simmer gently for 8–10 minutes or until the fish is cooked through and the vegetables are tender. Serve with steamed curly kale and crusty brown bread.

For monkfish in red wine, make as above, replacing the dill with 1 tablespoon chopped rosemary and the white wine and vegetable stock with 300 ml (½ pint) red wine and a 400 g (13 oz) can chopped tomatoes.

monkfish with winter vegetables

Monkfish and sweet potato curry

How to make Monkfish and sweet potato curry recipe

Serves 4

Preparation time 15 minutes, Cooking time about 20 minutes

Ingredients:
2 lemon grass stalks, roughly chopped
2 shallots, roughly chopped
1 large red chilli, deseeded
1 garlic clove
1.5 cm (¾ inch) piece of fresh root ginger, peeled and chopped
3 tablespoons groundnut oil
2 x 400 ml (14 fl oz) cans reduced-fat coconut milk
2 sweet potatoes, cut into 1.5cm (¾ inch) cubes
2 large monkfish tails, about 250 g (8 oz) each, cut into large chunks
2 tablespoons Thai fish sauce
1 teaspoon soft dark brown sugar
1½ tablespoons lime juice
2 tablespoons roughly chopped coriander, to garnish

Method:
Put the lemon grass, shallots, chilli, garlic, ginger and oil in a food processor or blender and blend to a smooth paste.

Heat a saucepan over a medium heat, add the paste and fry for 2 minutes until fragrant, then add the coconut milk. Bring to the boil and cook for 5 minutes until it reaches the consistency of cream. Add the sweet potatoes and cook until almost tender.

Add the monkfish and simmer for a further 5 minutes or until the fish is firm and cooked through. Add the fish sauce, sugar and lime juice, to taste.

Sprinkle with the coriander and serve with some Thai sticky rice.

For Thai-roasted monkfish with roasted chilli pumpkin, mix 2 tablespoons Thai red curry paste with 4 tablespoons fat-free natural yogurt in a non-metallic bowl.

Add 2 monkfish tails, cut into large pieces, cover and leave to marinate in the refrigerator for at least 20 minutes or overnight if possible. Pan-fry the pieces of fish in a little vegetable oil until cooked through.

Cut a 500 g (1 lb) pumpkin in half, scoop out the seeds, peel and cut into 2.5 cm (1 inch) cubes. Sprinkle with dried chilli flakes and roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 15–20 minutes, or until tender, turning occasionally,. Serve with extra natural yogurt mixed with chopped coriander.

Monkfish and sweet potato curry

Spicy monkfish and potato bake

How to make Spicy monkfish and potato bake recipe

Serves 4

Preparation time 15 minutes, Cooking time about 1 hour 10 minutes

Ingredients:
2 tablespoons olive oil
1 large red onion, finely sliced
2 garlic cloves, 1 chopped and 1 crushed
1 teaspoon turmeric
1 teaspoon hot smoked paprika
1 teaspoon ground cumin
½ teaspoon ground ginger
2 tablespoons tomato purée
1 tablespoon lemon juice
875 g (1¾ lb) large potatoes, peeled and thinly sliced
500 g (1 lb) monkfish tail, cut into 4 pieces
250 g (8 oz) roasted peppers, thinly sliced
1 preserved lemon, finely chopped
450 ml (¾ pint) hot fish or vegetable stock
½ teaspoon powdered saffron
salt and pepper

Method:
Heat 1 tablespoon of the oil in a small frying pan over a medium heat, add the onion and chopped garlic and fry gently for 10 minutes or until softened.

Meanwhile, mix together all the spices with a little salt and pepper, the tomato purée, lemon juice, crushed garlic and remaining oil in a non-metallic dish.

Put the potatoes in a large bowl and add all but 1½ tablespoons of the paste. Mix together to coat the potatoes. Rub the remaining paste over the monkfish, cover and leave to marinate in the refrigerator.

Stir the cooked onion, peppers and preserved lemon into the potatoes and tip into a large, shallow ovenproof dish. Pour over enough stock to almost cover the potatoes and place in a preheated oven, 180°C (350°F), Gas Mark 4, for 45 minutes or until the potatoes are almost tender.

Arrange the monkfish over the potatoes, adding a little more stock if necessary. Sprinkle over the saffron and return to the oven for a further 10–15 minutes or until the fish is just cooked through. Serve immediately.

For Malaysian-style monkfish, cook 2 tablespoons red curry paste in 1 tablespoon groundnut oil in a large frying pan. Add the onion and cook for about 5 minutes.

Stir in 3 shredded kaffir lime leaves, 200 ml (7 fl oz) reduced-fat coconut milk, 200 ml (7 fl oz) fish or vegetable stock, 1 tablespoon fish sauce and 1 tablespoon light soy sauce.

Bring to the boil, then tip into a shallow ovenproof dish with 500 g (1lb) cubed monkfish tail and bake in the oven for 20 minutes or until the fish is cooked through. Serve with steamed rice.

Spicy monkfish and potato bake

Pot roasted tuna with lentils

How to make Pot roasted tuna with lentils recipe

Serves 4

Preparation time 15 minutes, Cooking time 50 minutes – 1 hour 10 minutes

Ingredients:
½ teaspoon celery salt
750 g (1½ lb) tuna, in one slender piece
3 tablespoons olive oil
1 fennel bulb, thinly sliced
250 g (8 oz) black lentils, rinsed
1 glass white wine, about 150ml (¼ pint)
250 ml (8 fl oz) fish or vegetable stock
4 tablespoons chopped fennel leaves or dill
2 tablespoons capers, rinsed and drained
400 g (13 oz) can chopped tomatoes
salt and pepper

Method:
Mix the celery salt with a little pepper and rub all over the tuna. Heat the oil in a flameproof casserole over a medium-high heat and fry the tuna on all sides until browned. Remove with a slotted spoon and drain on kitchen paper on a plate. Add the sliced fennel to the pan and fry gently until softened.

Stir in the lentils and wine and bring to the boil, then cook until the wine has reduced by about half. Stir in the stock, fennel leaves or dill, capers and tomatoes and bring to the boil. Cover and transfer to a preheated oven, 180°C (350°F), Gas Mark 4, and cook for 15 minutes.

Add the tuna, return to the oven and cook for a further 20 minutes or until the lentils are completely tender and the tuna is still slightly pink in the centre. If you prefer it well done, return to the oven for a further 15–20 minutes. Season to taste with salt and pepper and serve.

For pot-roasted lamb with lentils, replace the tuna with a 625 g (1¼ lb) piece of rolled loin of lamb. Omit the fennel bulb and celery salt and fry the lamb in the oil as above.

Cook the lentils as above, replacing the fish or vegetable stock with 250 ml (8 fl oz) chicken stock and the fennel leaves or dill with 4 tablespoons chopped rosemary or oregano. Add the lamb and return to the oven for a further 30 minutes. If you prefer your lamb well done, cook for a further 20 minutes.

Pot roasted tuna with lentils

steaks with wasabi dressing

How to make Tuna steaks with wasabi dressing recipe

Serves 4

Preparation time 5 minutes, Cooking time 6–7 minutes

Ingredients:
4 tuna steaks, about 150 g (5 oz) each
2 teaspoons mixed peppercorns, crushed
250 g (8 oz) sugar snap peas
1 teaspoon toasted sesame oil
2 teaspoons sesame seeds, lightly toasted
Dressing
2 tablespoons light soy sauce
4 tablespoons mirin
1 teaspoon sugar
1 teaspoon wasabi paste

Method:
Season the tuna steaks with the crushed peppercorns. Heat a griddle pan over a medium-high heat and griddle the tuna steaks for 2 minutes on each side until browned but still pink in the centre. Remove from the pan and leave to rest.

Put the sugar snap peas in a steamer basket and lower into a shallow saucepan of boiling water so that the peas are not quite touching the water. Drizzle with the sesame oil, cover and steam for 2–3 minutes or until tender. Alternatively, cook the peas in a bamboo or electric steamer.

Place all of the dressing ingredients in a screw-top jar and seal with a tight-fitting lid. Shake vigorously until well combined.

Divide the sugar snap peas between 4 serving dishes, then cut the tuna steaks in half diagonally and arrange over the peas. Drizzle with the prepared dressing and sprinkle with the sesame seeds. Serve immediately, with cellophane rice noodles, if liked.

For tuna carpaccio, roll 500 g (1 lb) tuna fillet in the peppercorns and seal on all sides in a very hot frying pan. Cool, wrap in clingfilm and place in the freezer for 1 hour until semi-frozen.

Remove and cut into very thin slices. Arrange the slices on large plates and drizzle with the dressing. Serve with the steamed and chilled sugar snap peas, scattered with sesame seeds.

steaks with wasabi dressing

spicy tuna, tomato and olive pasta

How to make spicy tuna, tomato and olive pasta recipe

Serves 4

Preparation time 10 minutes, Cooking time 10–12 minutes

Ingredients:
400 g (13 oz) penne or rigatoni
2 tablespoons olive oil, plus extra to serve
2 garlic cloves, thinly sliced
large pinch of chilli flakes
400 g (13 oz) tomatoes, roughly chopped
50 g (2 oz) pitted black olives, roughly chopped
1 tablespoon roughly chopped thyme
300 g (10 oz) can tuna in olive oil, drained
salt and pepper

Method:
Cook the pasta in a large saucepan of salted boiling water for 10–12 minutes, or according to the packet instructions, until al dente.

Meanwhile, heat the oil in a large frying pan over a medium heat and add the garlic, chilli flakes, tomatoes, olives and thyme.

Bring to the boil, then reduce the heat and simmer for 5 minutes. Break the tuna up with a fork and stir into the sauce. Simmer for 2 minutes, then season with salt and pepper.

Drain the pasta, then toss into the sauce. Serve immediately, drizzled with extra olive oil.

For fresh tuna sauce, cut a 300 g (10 oz) tuna steak into strips and season with salt and pepper. Pan-fry in the olive oil for 2 minutes before adding the other ingredients and cooking for 5 minutes.

spicy tuna, tomato and olive pasta

Red fish curry

How to make Red fish curry recipe

Serves 4

Preparation time 15 minutes, Cooking time about 10 minutes

Ingredients:
1 tablespoon groundnut oil
1½–2 tablespoons red curry paste (see below for homemade)
200 ml (7 fl oz) coconut cream
250 ml (8 fl oz) vegetable stock
1 tablespoon tamarind paste
1 tablespoon Thai fish sauce
1 tablespoon soft dark brown sugar
200 g (7 oz) broccoli florets
200 g (7 oz) green beans, trimmed and cut into 2.5 cm (1 inch) lengths
450 g (14½ oz) thick white fish fillets, skinned, boned and cut into chunks
150 g (5 oz) can bamboo shoots, drained (optional)
small handful of Thai basil or coriander leaves, to garnish
lime wedges, to serve

Method:
Heat the oil in a wok or large frying pan over a medium heat, add the curry paste and stir-fry for 1–2 minutes.

Stir in the coconut cream, stock, tamarind paste, fish sauce and sugar and bring to the boil, then reduce the heat and simmer gently for a further 2–3 minutes. Add the broccoli and beans and simmer gently for 2 minutes.

Stir in the fish and simmer gently for a further 3–4 minutes or until just cooked through. Stir in the bamboo shoots, if using.

Ladle into bowls, sprinkle with the Thai basil or coriander leaves and serve with lime wedges and boiled Thai brown rice.

For homemade red curry paste, put 2 roughly chopped garlic cloves, 2 roughly chopped shallots, 2–3 deseeded and roughly chopped red chillies, 2.5 cm (1 inch) piece of peeled and roughly chopped fresh root ginger, 1 chopped lemon grass stalk, 1 tablespoon Thai fish sauce, 1½ tablespoons palm sugar or soft light brown sugar, 3 shredded kaffir lime leaves or finely grated rind of 1 lime, 1 tablespoon lime juice, ½ teaspoon cumin seeds and ½ teaspoon coriander seeds in a small food processor and blend to a smooth paste. Store in an airtight container in the refrigerator for up to 1 week.

Red fish curry

Sea bream and red mullet tagine

How to make Sea bream and red mullet tagine recipe

Serves 4

Preparation time 15 minutes, Cooking time 35–40 minutes

Ingredients:
250 g (8 oz) sea bream fillets, cut into large chunks
250 g (8 oz) red mullet fillets, cut into large chunks
5½ tablespoons chermoula (see below for homemade)
1 tablespoon olive oil
1 onion, chopped
1 celery stick, chopped
1 yellow pepper, cored, deseeded and sliced
1½ preserved lemons, chopped
250 g (8 oz) cherry tomatoes
400 g (13 oz) can chickpeas, drained
pinch of saffron threads
250 ml (8 fl oz) fish or vegetable stock
16 large, pitted green olives
salt and pepper
small handful of coriander leaves, to garnish

Method:
Mix together the fish fillets and 2½ tablespoons of the chermoula in a non-metallic bowl, cover and leave to marinate in the refrigerator.

Heat the oil in a large, heavy-based saucepan over a medium heat, add the onion, celery and yellow pepper and cook gently for 12–15 minutes or until softened.

Add the preserved lemons, reserving 2 tablespoons for garnish. Stir in the cherry tomatoes, chickpeas, saffron and remaining chermoula and season to taste with salt and pepper. Stir-fry for 2–3 minutes and then pour over the stock. Bring to the boil, cover and simmer gently for 10 minutes.

Use a large spoon to remove half of the chickpea mixture from the pan. Lay the marinated fish over the remaining mixture in the pan, then return the chickpeas to the pan, covering the fish. Scatter over the olives, cover and simmer gently over a medium-low heat for 10 minutes or until the fish is cooked through.

Ladle the tagine into bowls and sprinkle with the reserved chopped lemon and coriander leaves. Serve with steamed wholewheat couscous.

For homemade chermoula, dry-fry 1 teaspoon each of cumin and coriander seeds in a frying pan until fragrant, tip into a spice grinder or mini chopper and grind to a powder.

Add 1 teaspoon each of ground turmeric and ras el hanout, 2 roughly chopped garlic cloves, 1 small bunch each of parsley and coriander and 3 tablespoons lemon juice. Blend until smooth, then stir in 2 tablespoons olive oil. Store in an airtight container in the refrigerator for up to 2–3 days.

Sea bream and red mullet tagine

Roasted haddock loins

How to make Roasted haddock loins recipe

Serves 4

Preparation time 10 minutes, Cooking time about 1 hour

Ingredients:
4 thick haddock loins, about 125 g (4 oz) each
2 tablespoons olive oil
2 teaspoons finely grated lemon rind
1 teaspoon fennel seeds
6 small tomatoes, halved
2 garlic cloves, chopped
1 teaspoon dried oregano
2 tablespoons balsamic vinegar
750 g (1½ lb) new potatoes
olive oil spray
salt and pepper
oregano leaves, to garnish

Method:
Rub the haddock loins with 1 tablespoon of the oil, the lemon rind and fennel seeds. Place in a roasting tin, sprinkle with a little salt and pepper and leave to marinate in the refrigerator.

Put the tomatoes, cut side up, in one close-fitting layer in a roasting tin. Sprinkle with the garlic, dried oregano and salt and pepper. Drizzle with the balsamic vinegar and remaining oil and place in a preheated oven, 180°C (350°F), Gas Mark 4, for 45 minutes.

Meanwhile, cook the potatoes in a large saucepan of salted boiling water for 18–20 minutes or until tender. Drain, crush lightly with the back of a fork and tip into an ovenproof dish. Spray with a little olive oil and season.

Remove the tomatoes from the oven and keep warm. Increase the oven temperature to 220°C (425°F), Gas Mark 7. Place the potatoes and the haddock loins in the oven for 10–15 minutes or until the fish flakes easily when pressed in the centre with a knife and the potatoes are slightly crispy. Serve the fish with the potatoes and tomatoes, garnished with oregano leaves.

For warm smoked haddock salad, replace the haddock loins with 4 smoked haddock fillets. Roast the fish as above, then break into large flakes. Cook the potatoes in a saucepan of boiling water as above, then cut into thick slices.

Mix together 1 tablespoon wholegrain mustard, 1 teaspoon tarragon vinegar and 2 tablespoons half-fat crème fraîche in a bowl. Season, then stir in the potatoes. Pile washed watercress on to serving plates and spoon over the dressed potatoes. Scatter with the flaked haddock and serve.

Roasted haddock loins

cod and aubergine tapenade

How to make cod and aubergine tapenade recipe

Serves 4

Preparation time 12 minutes, Cooking time 35–40 minutes

Ingredients:
1 aubergine, cut into chunks
1 garlic clove, sliced
olive oil spray
4 thick, line-caught cod fillets, about 150 g (5 oz) each
finely grated rind of ½ lemon
2 teaspoons finely chopped lemon thyme
2 teaspoons olive oil
1–2 tablespoons black olive tapenade
1 –2 tablespoons fat-free Greek yogurt
2 tablespoons pine nuts, lightly toasted (optional)
salt and pepper

Method:
Put the aubergine in a foil-lined roasting tin, scatter with the garlic, season with salt and pepper and spray with a little olive oil. Cover tightly with foil and place in a preheated oven, 180°C (350°F), Gas Mark 4, for 35–40 minutes or until the aubergine is tender.

Meanwhile, place a cod fillet in the centre of a piece of foil or nonstick baking paper. Scatter with a little lemon rind, lemon thyme and season with salt and pepper.

Drizzle over ½ teaspoon of the olive oil, then fold the foil or paper over several times to make a small parcel. Repeat with the remaining cod fillets. Place the parcels on a baking sheet and bake in the oven 12 minutes before the end of the aubergine cooking time, until the fish is just cooked through. Leave to rest.

Remove the aubergine from the oven and place in a food processor or blender with the black olive tapenade and Greek yogurt. Blend until almost smooth, season to taste and scrape into a bowl.

Serve the cod on a bed of steamed green beans, scattered with the pine nuts, if using, and with the aubergine and yogurt purée on the side.

For baked lemon sole & capers, place 4 lemon sole fillets on a large, foil-lined baking sheet. Sprinkle with the lemon rind, lemon thyme and 1 teaspoon rinsed and drained capers, chopped.

Drizzle with the olive oil, then season with pepper. Cover tightly with foil and place in the preheated oven for 8–10 minutes or until the fish is just cooked and flakes easily. Serve as above.

cod and aubergine tapenade