pan cooked eggs

How to make pan cooked eggs recipe

Serves 2

Total cooking time 10 minutes

Ingredients:
25 g (1 oz) butter
1 leek, thinly sliced
¼ teaspoon dried chilli flakes
300 g (10 oz) baby spinach leaves
2 eggs
3 tablespoons natural yogurt
pinch of ground paprika
salt and pepper

Method:
Heat the butter in a frying pan, add the leek and chilli flakes and cook over a medium-high heat for 4–5 minutes until softened. Add the spinach and season well, then toss and cook for 2 minutes until wilted.

Make 2 wells in the vegetables and break an egg into each well. Cook over a low heat for 2–3 minutes until the eggs are set. Spoon the yogurt on top and sprinkle with the paprika.

For leek & spinach omelette, heat 1 tablespoon olive oil in a large frying pan, add 1 small leek, very thinly sliced, and cook over a medium heat for 3–4 minutes, then add 175 g (6 oz) baby spinach leaves and cook for 2 minutes, stirring, until wilted. In a jug, beat together 4 eggs and season well, then pour over the spinach mixture.

Cook over a low heat for 2–3 minutes until the base is set, then place a baking sheet over the top of the pan and cook for a further 1 minute until the top is set.

Gently flip one side of the omelette over on to the other, then cut the omelette in half. Lightly toast 2 pieces of walnut bread and spread each with 1 tablespoon tomato chutney, then place an omelette half over each. Total cooking time 20 minutes.

pan cooked eggs

quick carrot and coriander tagine

How to make quick carrot and coriander tagine recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
2 tablespoons olive oil
875 g (1¾ lb) carrots, peeled and sliced
2.5 cm (1 inch) piece of fresh root ginger, peeled and finely chopped
2 garlic cloves, sliced
2 teaspoons baharat or ras el hanout
1 teaspoon ground coriander
pinch of saffron threads (optional)
8 ready-to-eat dried apricots, sliced
1 preserved lemon, chopped
400 ml (14 fl oz) hot vegetable stock
handful of chopped fresh coriander, to garnish
steamed giant couscous, to serve

Method:
Heat the oil in a large saucepan or flameproof casserole dish and cook the carrots, ginger and garlic for 5–6 minutes, until beginning to soften. Add the spices and apricots and stir for a minute before adding the preserved lemon and hot stock. Cover and simmer for 10–12 minutes, until tender.

Ladle the tagine into bowls, sprinkle with the coriander and serve with giant couscous.

For Moroccan-style carrot & coriander soup, heat 2 tablespoons olive oil in a large saucepan or flameproof casserole dish and add 1 chopped onion, 1 tablespoon peeled and chopped fresh root ginger and 2 chopped garlic cloves. Cook over a medium heat for 7–8 minutes, until softened. Stir in 1 teaspoon ras el hanout and 1 teaspoon ground coriander, then add 750 g (1½ lb) peeled and chopped

carrots and 1 peeled and chopped sweet potato. Stir to coat, then pour in 1.2 litres (2 pints) hot vegetable stock. Cover and simmer over a medium heat for about 15 minutes, until the vegetables are tender.

Blend the soup with a hand-held blender, then season to taste and ladle into bowls. Garnish with plenty of chopped fresh coriander to serve. Total cooking time 30 minutes.

quick carrot and coriander tagine

quick pea and leek soup

How to make quick pea and leek soup recipe

Serves 4

Total cooking time 10 minutes

Ingredients:
50 g (2 oz) butter
2 banana shallots, finely chopped
2 leeks, very thinly sliced
1 tablespoon chopped mixed herbs, such as sage, thyme, chives and parsley
100 ml (3½ fl oz) crème fraîche
1 litre (1¾ pints) good-quality boiling vegetable stock
350 g (11½ oz) frozen petit pois
salt and pepper

Method:
Melt the butter in a large saucepan over a medium heat, then add the shallots and leeks and cook for 5–6 minutes, until softened.

Meanwhile, stir the chopped herbs into the crème fraîche and set aside.

Add the vegetable stock and petit pois to the leeks and simmer for 2–3 minutes, until the peas are just tender.

Season to taste, then ladle into bowls and serve immediately with a dollop of herby crème fraîche.

For potato, pea & leek soup, heat 2 tablespoons olive oil in a large saucepan or flameproof casserole dish and add 875 g (1¾ lb) diced potatoes, 2 chopped leeks and 3 thinly sliced spring onions.

Cook over a medium heat for 5 minutes, stirring frequently, until the leek is beginning to soften. Add 1.2 litres (2 pints) boiling vegetable stock, season and simmer over a medium heat for about 12 minutes, until the potato is tender, adding 150 g (5 oz) frozen peas for the final 2–3 minutes.

Blend the soup until smooth, then ladle into bowls and serve with herby crème fraîche, as for
Quick pea & leek soup. Total cooking time 20 minutes.

quick pea and leek soup

coconut soup with squash

How to make coconut soup with squash recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
1 tablespoon vegetable oil
1 onion, finely chopped
500 g (1 lb) butternut squash, peeled, deseeded and cut into cubes
1 small red chilli, deseeded and finely chopped
1 teaspoon ground coriander
400 ml (14 fl oz) coconut milk
600 ml (1 pint) vegetable stock
300 g (10 oz) spinach leaves
warm naan breads, to serve

Method:
Heat the oil in a large, heavy-based saucepan and cook the onion, butternut squash and chilli over a medium-high heat, stirring frequently, for 8 minutes until softened.

Add the coriander and cook, stirring, for a few seconds, then stir in the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes.

Stir in the spinach leaves and cook for 1 minute until just wilted. Ladle the soup into serving bowls and serve with warm naan breads.

For quick Caribbean-style coconut soup, heat 1 tablespoon vegetable oil in a large, heavy-based saucepan and cook 1 finely chopped red onion over a medium-high heat, stirring frequently, for 3 minutes.

Add 1 teaspoon ground coriander and ½ teaspoon smoked paprika and cook, stirring, for a few seconds.

Stir in 400 ml (14 fl oz) coconut milk and 600 ml (1 pint) vegetable stock and bring to the boil. Add a 400 g (13 oz) can kidney beans, rinsed and drained, with 300 g (10 oz) spinach leaves and simmer for 5 minutes. Serve with corn bread. Total cooking time 10 minutes.

coconut soup with squash

spinach and potato tortilla

How to make spinach and potato tortilla recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
3 tablespoons olive oil
2 onions, finely chopped
250 g (8 oz) cooked potatoes, peeled and cut into 1 cm (½ in) cubes
2 garlic cloves, finely chopped
200 g (7 oz) cooked spinach, drained thoroughly and roughly chopped
4 tablespoons drained and finely chopped roasted red pepper, from a jar
5 eggs, lightly beaten
3–4 tablespoons grated Manchego cheese
salt and pepper

Method:
Heat the oil in a nonstick frying pan and add the onions and potatoes. Cook gently over a medium heat for 3–4 minutes or until the vegetables have softened but not coloured, turning and stirring often.

Add the garlic, spinach and peppers and stir to mix well.

Season the beaten eggs and pour into the frying pan, shaking the pan so that the egg is evenly spread. Cook gently for 8–10 minutes or until the base of the tortilla is set.

Sprinkle over the grated Manchego. Place the frying pan under a preheated medium-hot grill and cook for 3–4 minutes or until the top is set and golden.

Remove from the heat, cut into bite-sized squares or triangles and serve warm or at room temperature.

For spinach & potato sauté, heat 1 tablespoon vegetable oil in a large frying pan. Add 2 chopped garlic cloves, 1 finely chopped onion and 1 tablespoon curry powder.

Stir in 100 ml (3½ fl oz) passata, 300 g (10 oz) baby leaf spinach and 200 g (7 oz) cooked, cubed potatoes.

Sauté over a high heat for 2–3 minutes or until piping hot. Season and serve with crusty bread or rice. Total cooking time 10 minutes.

spinach and potato tortilla

quick garlicky tomato lentils

How to make quick garlicky tomato lentils recipe

Serves 4

Total cooking time 10 minutes

Ingredients:
2 tablespoons olive or vegetable oil
1 large onion, chopped
2 garlic cloves, chopped
440 g (14¼ oz) jar tomato-based pasta sauce
1 teaspoon dried oregano or mixed herbs (optional)
2 x 390 g (12½ oz) cans green lentils, rinsed and drained
100 g (3½ oz) grated Cheddar cheese, Parmesan cheese or other hard Italian cheese
(optional)
crusty bread, to serve

Method:
Heat the oil in a large frying pan and cook the onion and garlic over a medium heat for 6–7 minutes, stirring frequently, until softened. Add the pasta sauce, dried oregano or mixed herbs, if using, and lentils and heat to simmering point.

Spoon into bowls. Scatter with grated cheese, if using, and serve immediately with crusty bread.

For garlicky tomato rice, heat 2 tablespoons olive or vegetable oil in a large saucepan and cook 1 large chopped onion and 1 cored, deseeded and chopped red, green or yellow pepper for 6–7 minutes until they begin to soften.

Add 2 chopped garlic cloves and cook for a further minute, then stir in 250 g (8oz) long-grain white rice. Add 2 x 400 g (13 oz) cans chopped tomatoes, 1 teaspoon dried oregano or mixed herbs, 450 ml (¾ pint) boiling water and 1 crumbled vegetable stock cube.

Stir well to combine, then reduce the heat, cover with a lid and simmer gently for 18–20 minutes until the rice is tender and most of the liquid has been absorbed. Spoon into bowls and serve with a hot chilli sauce. Total cooking time 30 minutes.

quick garlicky tomato lentils

spiced coconut squash soup

How to make spiced coconut squash soup recipe

Serves 4–6

Total cooking time 20 minutes

Ingredients:
2 tablespoons oil
1 onion, chopped
2 teaspoons finely chopped fresh root ginger
½ teaspoon ground coriander
1 lemon grass stalk
1 strip of orange peel
1 kg (2 lb) butternut squash, peeled and chopped
1 litre (1¾ pints) vegetable stock
125 ml (4 fl oz) coconut milk
salt and pepper
To serve
1 red chilli, deseeded and chopped
handful of chopped fresh coriander

Method:
Heat the oil in a large saucepan, add the onion and cook for 5 minutes until softened. Add the ginger, ground coriander, lemon grass, orange peel and squash. Pour in the stock and coconut milk and bring to the boil. Leave to simmer for 12–15 minutes until the squash is soft.

Remove the lemon grass and orange peel and use a stick blender to blend the soup until smooth. Season to taste and divide between serving bowls. Sprinkle over the chilli and freshcoriander to serve.

For coconut squash rice pot, heat 2 tablespoons oil in a large saucepan, add 1 chopped onion and cook for 5 minutes until softened. Stir in 1 crushed garlic clove and 1 teaspoon finely chopped fresh root ginger, followed by 2 tablespoons Thai red curry paste.

Add ½ peeled and chopped butternut squash and cook for a couple of minutes until well coated. Stir through 300 g (10 oz) jasmine rice.

Pour over 500 ml (17 fl oz) vegetable stock and 125 ml (4 fl oz) coconut milk. Bring to the boil and cook for 10 minutes, then reduce the heat and simmer gently for 5 minutes until the rice and squash are just cooked through. Scatter over a handful of chopped fresh coriander leaves before serving. Total cooking time 30 minutes.

spiced coconut squash soup

spicy prawn and pea pilau

How to make spicy prawn and pea pilau recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
1 tablespoon sunflower oil
1 tablespoon butter
1 large onion, finely chopped
2 garlic cloves, finely chopped
1 tablespoon medium or hot curry paste
250 g (8 oz) basmati rice
600 ml (1 pint) hot fish or vegetable stock
300 g (10 oz) frozen peas
finely grated rind and juice of 1 large lime
20 g (¾ oz) fresh coriander, finely chopped
400 g (13 oz) cooked peeled prawns
salt and pepper

Method:
Heat the oil and butter in a heavy-based saucepan, add the onion and cook over a medium heat for 2–3 minutes until softened. Stir in the garlic and curry paste and cook for a further 1–2 minutes until fragrant, then add the rice and stir to coat well.

Stir in the stock, peas and lime rind, then season well and bring to the boil. Cover tightly, then reduce the heat to low and cook for 12–15 minutes or until the liquid is absorbed and the rice is tender.

Remove the pan from the heat, then stir in the lime juice, coriander and prawns. Cover and leave the prawns to heat through for a few minutes before serving.

For spicy prawn & pea stir-fried rice, heat 2 tablespoons sunflower oil in a large wok or frying pan until hot, add 1 tablespoon medium curry paste, 400 g (12 oz) cooked peeled prawns, 200 g (7 oz) frozen peas and 500 g (1 lb) ready-cooked basmati rice and stir-fry over a high heat for 4–5 minutes or until piping hot.

Remove from the heat, season and stir in 6 tablespoons chopped fresh coriander. Serve immediately. Total cooking time 10 minutes.

spicy prawn and pea pilau

quick fish stew with chickpeas

How to make quick fish stew with chickpeas recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
2 tablespoons olive oil
1 celery stick, thinly sliced
2 garlic cloves, chopped
1 teaspoon sweet paprika
125 ml (4 fl oz) dry white wine
400 g (13 oz) can good-quality ratatouille
400 g (13 oz) can chickpeas, rinsed and drained
1 teaspoon grated lemon rind
75 ml (3 fl oz) vegetable stock
400 g (13 oz) boneless fish fillets, such as haddock, cod or salmon, cut into bite-sized
pieces
salt and pepper
chopped parsley, to garnish
wholegrain rice or couscous, to serve

Method:
Heat the oil in a large saucepan and cook the celery and garlic over a medium heat for 3–4 minutes, to soften.

Add the paprika, stir for 1 minute, then pour in the wine and simmer to reduce by half.

Tip in the ratatouille along with the chickpeas, lemon rind and stock, then season to taste and simmer for 5–6 minutes, to thicken slightly.

Stir the fish into the stew, cover and simmer for a further 3–5 minutes, or until the fish is cooked and flaky. Garnish with chopped parsley and serve with rice or couscous.

For baked fish with chickpeas, prepare the stew following the recipe as for

Quick fish stew with chickpeas, adding 1 small diced head of fennel to the celery and garlic and cooking for 5–6 minutes before adding the paprika. Once the stew has simmered for 5–6 minutes, transfer it to an ovenproof dish and place 4 skinless, boneless fish fillets on top.

Drizzle with 1 tablespoon olive oil, season and bake, uncovered, in a preheated oven, 200°C (400°F), Gas Mark 6, for 12–15 minutes. Serve with rice or couscous and garnished with chopped parsley. Total cooking time 30 minutes.

quick fish stew with chickpeas

cod, red mullet and prawn stew

How to make cod, red mullet and prawn stew recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
1 tablespoon olive oil
1 fennel bulb, quartered and thinly sliced
2 garlic cloves, thinly sliced
400 g (13 oz) can chopped tomatoes
pinch of saffron threads
900 ml (1½ pints) hot fish stock
250 g (8 oz) cod loin, cut into bite-sized pieces
200 g (7 oz) cooked peeled king prawns
2 red mullet fillets, halved lengthways
50 g (2 oz) spinach leaves
crusty wholemeal bread, to serve

Method:
Heat the oil in a large frying pan, add the fennel and garlic and cook for 4–5 minutes until softened. Stir in the tomatoes and saffron, then pour in the stock and bring to a simmer.

Add the cod, prawns and red mullet and simmer for 6–8 minutes or until the fish is cooked through.

Stir in the spinach until wilted, then serve immediately with crusty wholemeal bread.

For quick cod, red mullet & prawn curry, heat 1 tablespoon oil in a large frying pan or wok, add 1 chopped onion and 2 chopped garlic cloves and sauté for 1 minute.

Stir in 2 tablespoons curry paste and 400 ml (14 fl oz) coconut milk and bring to a simmer. Add 200 g (7 oz) cod loin and 2 red mullet fillets, each cut into bite-sized pieces, and 250 g (8 oz) cooked peeled king prawns.

Simmer for 6–8 minutes until the fish is cooked through. Stir in 125 g (4 oz) spinach leaves and 2 tablespoons roughly chopped coriander. Season and serve with rice. Total cooking time 10 minutes.

cod, red mullet and prawn stew

scallop, bacon and pine nut pan-fry

How to make scallop, bacon and pine nut pan-fry recipe

Serves 4

Total cooking time 10 minutes

Ingredients:
25 g (1 oz) butter
300 g (10 oz) smoked streaky bacon, cut into pieces
350 g (11½ oz) scallops, halved widthways if large
4 tablespoons pine nuts
8 tablespoons chopped parsley
finely grated rind of 1 lemon
crusty bread, to serve

Method:
Heat the butter in a large frying pan, add the bacon and cook over a high heat for 3 minutes until golden.

Add the scallops and pine nuts and cook for 3–4 minutes until the scallops are cooked through and the pine nuts are golden. Stir in the parsley and lemon rind. Divide the mixture between 4 dishes, spoon over any juices and serve with plenty of crusty bread.

For griddled scallops in bacon, place 16 large scallops, 2 tablespoons chopped parsley and the finely grated rind of 1 lemon in a bowl and toss well to coat. Wrap 1 streaky bacon rasher around each scallop, then secure with cocktail sticks.

Heat 25 g (1 oz) butter in a griddle pan, add the scallops and cook over a high heat for 2 minutes on each side until golden and cooked through. Serve with salad and crusty bread. Total cooking time 20 minutes.

scallop, bacon and pine nut pan-fry

chilli cod in tomato sauce

How to make chilli cod in tomato sauce recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
2 tablespoons olive oil
1 onion, diced
2 garlic cloves, crushed
¼ teaspoon dried chilli flakes
1 red pepper, cored, deseeded and thinly sliced
400 g (13 oz) can chopped tomatoes
100 ml (3½ fl oz) white wine
12 black olives, pitted and sliced
4 skinless cod loin fillets, about 150 g (5 oz) each
steamed green beans, to serve (optional)

Method:
Heat the olive oil in a large frying pan and sauté the onion, garlic and chilli flakes for 3–4 minutes. Add the red pepper and cook for a further 3–4 minutes.

Pour in the chopped tomatoes, white wine and black olives and simmer for 8 minutes.

Add the cod loin fillets to the pan and cook for 8–10 minutes, turning once if not covered by the liquid, until cooked through. Serve with steamed green beans, if liked.

For pesto-crusted cod, heat 1 tablespoon olive oil in a flameproof frying pan and cook 4 x 150 g (5 oz) cod fillets for 2–3 minutes. Mix together 4 tablespoons fresh breadcrumbs with ½ red chilli, deseeded and finely diced, 2 tablespoons ready-made pesto and 3 sliced spring onions.

Spoon the breadcrumb mixture over the fish and press down lightly. Sprinkle with 1 tablespoon grated Parmesan cheese and cook under a preheated hot grill for 2–3 minutes, until golden and cooked through. Serve with a crisp green salad. Total cooking time 10 minutes.

chilli cod in tomato sauce

thai green curry with monkfish

How to make thai green curry with monkfish recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
2 tablespoons Thai green curry paste
handful of chopped fresh coriander
1 tablespoon vegetable oil
300 ml (½ pint) fish or chicken stock
400 ml (14 fl oz) coconut milk
2 tablespoons fish sauce
2 teaspoons soft brown sugar
500 g (1 lb) skinless monkfish fillet, cut into 2.5 cm (1 inch) cubes
75 g (3 oz) cherry tomatoes, halved
handful of chopped basil, to garnish

Method:
Put the Thai green curry paste and coriander in a mini food processor and whizz to a smooth paste.

Heat the oil in a large saucepan. Add the curry paste and stir around the pan for 3–5 minutes until the oil starts to separate. Pour over the stock and coconut milk and bring to the boil. Add the fish sauce and sugar and leave to simmer for 10 minutes.

Stir in the monkfish and tomatoes and cook for a further 7–10 minutes until just cooked through. Scatter over the basil and serve.

For monkfish & bean curry, heat 2 tablespoons vegetable oil in a large saucepan. Add 2 tablespoons Thai green curry paste and cook for 3 minutes until the oil starts to separate.

Pour over 300 ml (½ pint) fish or chicken stock, 400 ml (14 fl oz) coconut milk, 2 tablespoons fish sauce and 2 teaspoons soft brown sugar. Simmer for 10 minutes.

Add 150 g (5 oz) green beans and cook for 1–2 minutes. Stir in 500 g (1 lb) skinless monkfish fillet, cut into 2.5 cm (1 inch) cubes, and cook for 3–5 minutes. Scatter over a handful of basil leaves to serve. Total cooking time 20 minutes.

thai green curry with monkfish

roasted garlicky herb sea bass

How to make roasted garlicky herb sea bass recipe

Serves 2

Total cooking time 30 minutes

Ingredients:
2 whole sea bass, about 300 g (10 oz) each, gutted
1 garlic clove, sliced
4 tablespoons chopped parsley
2 tablespoons chopped thyme leaves
1 lemon, halved and sliced
1 fennel bulb, trimmed and thinly sliced
375 g (12 oz) potatoes, cut into slim wedges
1 tablespoon olive oil
salt and pepper

Method:
Place the fish in a roasting tin and slash both sides deep to the bone. Season well with pepper.

Mix together the garlic and herbs in a bowl, then rub the mixture over the fish, pushing it into the slashes. Tuck the lemon slices and fennel under and around the fish.

Toss the potatoes with the oil and season well, then arrange on top of the lemon and fennel.

Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 20–25 minutes, or until the potatoes are golden and the fish is cooked through.

For pan-fried sea bass & fennel, slash 2 gutted sea bass, about 300 g (10 oz) each, several times on each side and season well.

Heat 25 g (1 oz) butter in a large frying pan, add 1 small trimmed and thinly sliced fennel bulb and 1 thinly sliced garlic clove and cook over a medium heat for 3–4 minutes until slightly softened.

Add the fish to the pan and cook for 4 minutes on each side, or until the flesh is opaque and cooked through. Scatter with 1 tablespoon chopped thyme leaves and season well. Serve with crusty bread. Total cooking time 20 minutes.

roasted garlicky herb sea bass

cajun spiced salmon frittata

How to make cajun spiced salmon frittata recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
1 tablespoon olive oil
1 red pepper, cored, deseeded and cut into chunks
1 green pepper, cored, deseeded and cut into chunks
1 small onion, sliced
1 small red chilli, deseeded and finely chopped
6 tablespoons chopped fresh coriander, plus extra to garnish
250 g (8 oz) skinless salmon fillets
2.5 cm (1 inch) piece of fresh root ginger, peeled and roughly chopped
2 teaspoons Cajun spice mix
6 eggs
pepper
salad, to serve (optional)

Method:
Heat the oil in a 23 cm (9 inch) nonstick frying pan and cook the peppers, onion and chilli over a medium heat, stirring occasionally, for 3–4 minutes until beginning to soften. Stir in the coriander, then make a well in the centre of the pan, add the salmon fillets and cook for 3–4 minutes, turning once, until almost cooked through.

Flake the fillets into chunky pieces in the pan, then add the ginger and spice mix and gently toss all the ingredients together.

Beat the eggs in a jug and season with a little pepper. Pour over the vegetables and salmon and gently cook for 3–4 minutes until the base of the frittata is set.

Place the pan under a preheated medium grill, making sure that the pan handle is turned away from the heat, and cook for 4–5 minutes until the top is golden and set. Cut into wedges and serve with salad, if liked.

For simple Cajun salmon, mix a squeeze of ginger paste with 2 teaspoons Cajun spice mix and rub into the flesh of 250 g (8 oz) skinless salmon fillets.

Heat 3 tablespoons olive oil in a large frying pan and cook the salmon over a medium heat for 9 minutes, turning halfway through. Serve with bread and salad. Total cooking time 10 minutes.

cajun spiced salmon frittata

Prawn and mango curry

How to make Prawn and mango curry recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
2 tablespoons vegetable oil
2 garlic cloves, finely chopped
2 shallots, thinly sliced
1 carrot, peeled and cut into thin matchsticks
8 cm (3 inch) length of trimmed lemon grass stalk, finely chopped
1 red chilli, deseeded and chopped
1 tablespoon hot curry powder
300 ml (½ pint) coconut milk
200 ml (7 fl oz) water
1 tablespoon fish sauce
1 kg (2 ¼ lb) raw king prawns, peeled and deveined, with tails left on
300 g (10 oz) mango flesh, cut into 1.5 cm (¾ inch) cubes
Thai basil leaves, to garnish
steamed jasmine rice, to serve

Method:
Heat the oil in a heavy-based saucepan, add the garlic, shallots and carrot and cook over a medium heat, stirring occasionally, for 1–2 minutes until softened. Add the lemon grass, red chilli and curry powder and cook for a further 3 minutes or until fragrant.

Pour in the coconut milk, measurement water and fish sauce and bring to a simmer. Cook for 5 minutes, then reduce the heat to medium-low, stir in the prawns and mango and simmer gently, partially covered, for 5 minutes or until the prawns turn pink and are cooked through.

Ladle into bowls, scatter with Thai basil leaves and serve with steamed jasmine rice.

For prawn, lemon grass & mango stir-fry, heat 2 tablespoons sunflower oil in a large wok until hot, add 2 chopped shallots, 2 deseeded and chopped red chillies, 2 chopped garlic cloves and an 8 cm (3 inch) length of trimmed lemon grass stalk, finely chopped, and stir-fry over a high heat for 1 minute.

Add 1 tablespoon hot curry powder, 600 g (1 lb 5 oz) cooked peeled prawns and the diced flesh of 1 ripe mango and stir-fry for a further 3–4 minutes or until piping hot. Serve with noodles. Total cooking time 10 minutes.

Prawn and mango curry

chilli seafood stew

How to make chilli seafood stew recipe

Serves 2

Total cooking time 30 minutes

Ingredients:
2 tablespoons olive oil
1 red onion, cut into slim wedges
1 small red chilli, deseeded and thinly sliced
1 garlic clove, sliced
250 g (8 oz) potatoes, peeled and cubed
200 g (7 oz) ready-prepared squid rings
150 ml (¼ pint) water
400 g (13 oz) can chopped tomatoes
150 ml (¼ pint) white wine
3 tablespoons sun-dried tomato paste
2 tablespoons chopped sun-blush tomatoes in oil, drained
2 tablespoons thyme leaves
250 g (8 oz) live mussels, scrubbed and debearded
175 g (6 oz) red mullet fillets, skinned and cut into chunks
crusty bread, to serve (optional)

Method:
Heat the oil in a large frying pan, add the onion, chilli and garlic and cook over a medium heat for 5–8 minutes until pale golden and softened. Add the potatoes and squid rings and cook for a further 2 minutes.

Pour over the measurement water, chopped tomatoes, wine and tomato paste and stir well.

Add the sun-blush tomatoes and thyme and cook for 8 minutes.

Meanwhile, sort through the mussels, discarding any that don’t shut when tapped.

Add the red mullet to the pan and stir gently through, then add the mussels, cover and bring to the boil. Cook for 5–7 minutes, shaking the pan occasionally until the fish is cooked through and the mussels have opened. Discard any that remain closed. Serve with warm crusty bread to mop up the juices, if liked.

For seafood, chilli & tomato pan-fry, heat 1 tablespoon olive oil in a frying pan, add 1 small roughly chopped onion and cook for 2 minutes.

Add a 400 g (13 oz) can chopped tomatoes, ½ teaspoon dried chilli flakes, 150 ml (¼ pint) white wine and a 300 g (10 oz) pack seafood selection and bring to the boil. Reduce the heat, cover and simmer for 5 minutes until piping hot. Serve with crusty bread. Total cooking time 10 minutes.

chilli seafood stew

coconut spiced clams

How to make coconut spiced clams recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
4 tablespoons vegetable oil
2 shallots, very finely chopped
1 red chilli, slit lengthways and deseeded
3 cm (1 inch) piece of fresh root ginger, peeled and shredded
2 garlic cloves, finely chopped
2 plum tomatoes, finely chopped
1 tablespoon medium or hot curry powder
200 ml (7 fl oz) coconut milk
800 g (1¾ lb) fresh clams, scrubbed
large handful of chopped fresh coriander
3 tablespoons grated fresh coconut
To serve (optional)
salad
crusty bread

Method:
Heat the oil in a large wok or saucepan until hot, add the shallots, red chilli, ginger and garlic and stir-fry over a medium heat for 3–4 minutes. Increase the heat to high, stir in the tomatoes, curry powder and coconut milk and cook for a further 4–5 minutes.

Add the clams to the pan, discarding any that have cracked or don’t shut when tapped, stir to mix and cover tightly, then continue to cook over a high heat for 6–8 minutes until the clams have opened. Discard any that remain closed.

Stir in the chopped coriander and sprinkle over the grated coconut. Ladle into bowls andserve immediately, with a fresh salad and crusty bread to mop up the juices, if liked.

For spicy clam & coconut chowder, heat 2 tablespoons sunflower oil in a heavy-based saucepan, add 1 chopped onion, 1 deseeded and chopped red chilli, 1 tablespoon medium or hot curry powder and 2 chopped garlic cloves and cook, stirring, for 2–3 minutes.

Add 400 g (13 oz) peeled and finely diced potatoes, 200 ml (7 fl oz) coconut milk and 600 ml (1 pint) hot fish stock. Bring to the boil, then reduce the heat to medium and cook, uncovered, for 12–15 minutes or until the potatoes are tender.

Increase the heat to high, stir in 400 g (13 oz) fresh scrubbed clams, discarding any that are cracked or don’t shut when tapped, cover tightly and bring to the boil.

Cook for 4–5 minutes or until the clams have opened. Discard any that remain closed. Season, stir in a small handful of chopped fresh coriander and serve immediately. Total cooking time 30 minutes.

coconut spiced clams

goan fried fish

How to make goan fried fish recipe

Serves 4

Total cooking time 10 minutes

Ingredients:
1 teaspoon ground turmeric
1 teaspoon ginger paste
1 teaspoon garlic paste
1 teaspoon chilli powder
1 teaspoon ground cumin
1 teaspoon ground coriander
juice of 2 lemons
4 skinless halibut steaks, about 200 g (7 oz) each
4 tablespoons sunflower oil
salt and pepper
green salad, to serve (optional)

Method:
Mix together the ground spices and pastes in a bowl. Add the lemon juice and stir to mix well. Spread the mixture all over the fish and season well.

Heat the sunflower oil in a large frying pan, add the fish and fry over a medium-high heat for 2–3 minutes on each side or until just cooked through. Serve with a green salad, if liked.

For Goan fishcakes, place 400 g (13 oz) skinless halibut fillets, boned, and 400 g (13 oz) raw peeled prawns in a food processor or blender.

Add 1 tablespoon Goan curry paste and blitz until smooth. Using wet hands, shape the mixture into 12 cakes.

Heat 2 tablespoons sunflower oil in a large frying pan, add the fishcakes and fry over a medium-high heat for 3–4 minutes on each side or until cooked through. Serve with steamed rice and a salad. Total cooking time 20 minutes.

goan fried fish

mustard and curry leaf halibut

How to make mustard and curry leaf halibut recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
1 teaspoon ground turmeric
1 tablespoon chilli powder
2 tablespoons grated fresh coconut
4 tablespoons vegetable oil
1 teaspoon black mustard seeds
20 fresh curry leaves
2 onions, thinly sliced
4 green chillies, deseeded and sliced
2.5 cm (1 inch) piece of fresh root ginger, peeled and cut into matchsticks
6 garlic cloves, finely chopped
1 kg (2¼ lb) skinless halibut fillets, boned and cut into bite-sized pieces
400 ml (14 fl oz) coconut milk
300 ml (½ pint) water
1 tablespoon tamarind paste
salt
steamed basmati rice, to serve (optional)

Method:
Mix together the turmeric, chilli powder and coconut in a small bowl and set aside.

Heat the oil in a large wok or heavy-based saucepan until hot, then add the mustard seeds and cook over a medium-high heat for a few minutes until the seeds begin to pop, then add the curry leaves, onions, green chillies, ginger and garlic and stir-fry for about 5 minutes until fragrant.

Stir in the turmeric mixture and stir-fry for a further 1 minute. Add the fish, then stir in the coconut milk and measurement water. Finally, add the tamarind paste. Bring to the boil, then reduce the heat to low and simmer gently, uncovered, for 15 minutes or until the fish is cooked through. Season well with salt.

Ladle into bowls and serve with steamed basmati rice, if liked.

For pan-fried fish with mustard & curry leaves, mix together 2 tablespoons wholegrain mustard, 6 crushed dried curry leaves, 1 teaspoon chilli powder and 1 teaspoon medium or hot curry powder in a bowl. Season with salt, then spread the mixture all over 4 skinless plaice fillets.

Heat 2 tablespoons sunflower oil in a large frying pan and fry the fish fillets for 2–3 minutes on each side or until cooked through. Serve with a green salad. Total cooking time 10 minutes.

mustard and curry leaf halibut

mussels in a coconut broth

How to make mussels in a coconut broth recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
1 tablespoon vegetable oil
1 shallot, finely chopped
1 garlic clove, sliced
1 red chilli, deseeded and chopped
2 lime leaves, shredded
125 ml (4 fl oz) coconut milk
125 ml (4 fl oz) water
1 lemon grass stalk
1 tablespoon Thai fish sauce
1 tablespoon soft brown sugar
1 kg (2 lb) live mussels, scrubbed and debearded
handful of chopped fresh coriander, to serve

Method:
Heat the oil in a large saucepan, add the shallot and cook for 2 minutes. Stir in the garlic, chilli and lime leaves and cook for 1 minute more. Pour in the coconut milk and the measurement water, add the lemon grass, fish sauce and sugar and leave to simmer for 10 minutes.

Add the mussels, cover and cook for 3–5 minutes until the mussels are open, discarding any that remain closed. Scatter over the coriander to serve.

For spicy wok-roasted mussels, heat 1 tablespoon vegetable oil in a large wok, add 1 tablespoon Thai green curry paste and cook for 1 minute. Add 1 kg (2 lb) live mussels, scrubbed and debearded, and cook for 1 minute.

Pour over 50 ml (2 fl oz) coconut milk, cover and cook for 2 minutes more until the mussels are open, discarding any that remain closed. Scatter over 1 chopped spring onion, a handful of chopped fresh coriander and 1 tablespoon lime juice to serve. Total cooking time 10 minutes.

mussels in a coconut broth

monkfish and mixed pepper stew

How to make monkfish and mixed pepper stew recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
2 tablespoons vegetable oil
2 onions, finely chopped
2 tablespoons medium or hot curry powder
1 teaspoon ground turmeric
900 g (2 lb) monkfish tail, cut into bite-sized pieces
2 garlic cloves, chopped
1 teaspoon peeled and finely grated fresh root ginger
½ teaspoon tamarind paste
1 tablespoon thyme leaves
1 star anise
450 ml (¾ pint) hot fish stock
1 red pepper, cored, deseeded and cut into 3 cm (1 inch) pieces
1 yellow pepper, cored, deseeded and cut into 3 cm (1 inch) pieces
steamed rice, to serve (optional)

Method:
Heat the oil in a heavy-based saucepan, add the onions and cook over a medium heat, stirring occasionally, for 2–3 minutes until softened. Stir in the curry powder and turmeric and cook for a further 1 minute until fragrant.

Add the remaining ingredients and stir together well. Bring to a simmer, then reduce the heat to low and cook, uncovered, for 8–10 minutes or until the fish is cooked through and the peppers are tender.

Ladle into bowls and serve with steamed rice, if liked.

For Chinese monkfish & mixed pepper stir-fry, core, deseed and finely slice 1 red pepper and 1 yellow pepper. Heat 2 tablespoons sunflower oil in a large wok or frying pan until hot, add the peppers and 600 g (1 lb 5 oz) monkfish tail, cubed, and stir-fry over a high heat for 2–3 minutes.

Add a 120 g (4 oz) sachet oyster and spring onion stir-fry sauce and fry for a further 2–3 minutes or until the fish is cooked through and piping hot. Serve immediately with steamed rice. Total cooking time 10 minutes.

monkfish and mixed pepper stew

seafood paella

How to make seafood paella Recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
1 tablespoon olive oil
75 g (3 oz) chorizo, thickly sliced
1 onion, finely chopped
1 red pepper, cored, deseeded and chopped
2 garlic cloves, chopped
300 g (10 oz) paella rice
1 teaspoon smoked paprika
pinch of saffron threads
800 ml (1 pint 7 fl oz) hot chicken stock
300 g (10 oz) live mussels, scrubbed and debearded
8 cooked king prawns, shells on
100 g (3½ oz) raw squid rings
75 g (3 oz) frozen peas
salt and pepper

Method:
Heat the oil in a large, heavy-based saucepan. Add the chorizo to the pan and cook for about 2 minutes until starting to brown. Remove from the pan with a slotted spoon and set aside.

Add the onion and pepper to the pan and cook for 3 minutes, then stir in the garlic and cook for 1 minute. Add the rice and stir until well coated.

Sprinkle over the paprika and saffron, return the chorizo to the pan, then pour over the hot stock. Bring to the boil, then simmer, uncovered, for 15 minutes. Add the mussels, cover the pan and cook for 3 minutes.

Stir in the prawns, squid and peas and cook for a further 2 minutes until the rice is tender (add a drizzle of hot water around the edge of the pan if still a little firm) and the mussels have opened – discard any that remain closed, then season to taste and serve.

For saffron & fennel seafood, heat 2 tablespoons olive oil in a large saucepan. Cook 1 finely chopped fennel bulb for 2 minutes. Add 150 ml (¼ pint) dry white wine, a good pinch of saffron threads and 500 g (1 lb) live mussels, scrubbed and debearded.

Cover and cook for 3 minutes. Add 8 cooked peeled large prawns and 100 g (3½ oz) raw squid rings. Cook for 2 minutes. Discard any mussels that remain closed. Total cooking time 10 minutes.

seafood paella

rich tomato and fish stew

How to make rich tomato and fish stew recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
1 tablespoon olive oil
1 onion, thinly sliced
1 garlic clove, chopped
2 tomatoes, roughly chopped
400 g (13 oz) can chopped tomatoes
4 tablespoons sun-dried tomato paste
150 ml (¼ pint) white wine
375 g (12 oz) mixed skinless fish fillets, cut into chunks
175 g (6 oz) raw peeled prawns
5 tablespoons chopped thyme
75 g (3 oz) pitted black olives
pepper
warm crusty bread, to serve

Method:
Heat the oil in a large, heavy-based saucepan and cook the onion and garlic over a medium heat, stirring frequently, for 3–4 minutes until softened. Add the fresh tomatoes and cook, stirring, for

2–3 minutes, then add the canned tomatoes, tomato paste and wine. Bring to the boil and cook over a high heat for 5 minutes until the sauce is thick.

Stir the fish chunks and prawns into the tomato mixture, then reduce the heat, cover and simmer for 7–8 minutes until the fish is opaque and cooked through and the prawns have turned pink. Stir through the thyme and black olives and season with pepper to taste.

Serve in serving bowls with warm crusty bread to mop up the juices.

For instant fish stew, heat 1 tablespoon olive oil in a heavy-based saucepan and cook 1 finely chopped onion with a squeeze of garlic paste over a medium heat, stirring, for 3 minutes. Add a 400 g

(13 oz) can lobster bisque, a 200 g (7 oz) can chopped tomatoes, 175 g (6 oz) mixed skinless fish fillets, cut into chunks, and 175 g (6 oz) cooked peeled prawns and cook over a high heat for 7 minutes until the seafood is cooked through. Serve with crusty bread. Total cooking time 10 minutes.

rich tomato and fish stew

king prawn and sweet potato curry

How to make king prawn and sweet potato curry recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
2 tablespoons vegetable oil
1 large onion, chopped
2 garlic cloves, sliced
1 tablespoon peeled and chopped fresh root ginger
1 green chilli, deseeded and thinly sliced
3 tablespoons mild curry paste
400 g (13 oz) sweet potato, peeled and diced
400 ml (14 fl oz) coconut milk
250 ml (8 fl oz) vegetable stock
small handful of curry leaves
400 g (13 oz) raw peeled king prawns
100 g (3½ oz) frozen leaf spinach, defrosted and drained
handful of chopped fresh coriander
warm naan bread, to serve

Method:
Heat the oil in a large, deep-sided frying pan or wok and cook the onion over a medium-high heat for 3–4 minutes, until beginning to colour. Add the garlic, ginger and chilli and stir-fry for a further 2 minutes. Reduce the heat slightly and add the curry paste, stirring for 1–2 minutes.

Add the sweet potato dice, tossing them to coat, then add the coconut milk, stock and curry leaves. Simmer gently for 12–15 minutes, until the sweet potato is almost tender.

Stir the prawns and spinach into the curry and heat for 2–3 minutes, until the prawns are just cooked through and pink.

Sprinkle over the chopped coriander, spoon the curry into dishes and serve immediately with naan bread.

For curried prawn broth, heat 2 tablespoons oil in a large saucepan and fry 2 sliced banana shallots and 2 sliced garlic cloves over a high heat, stirring, for 2–3 minutes. Reduce the heat, add 1 tablespoon korma curry paste and stir for 1 minute.

Pour 1 litre (1¾ pints) hot vegetable stock into the pan. Add 300 g (10 oz) raw peeled king prawns, 250 g (8 oz) cooked long-grain rice, 2 seeded and diced tomatoes and 2 tablespoons chopped coriander.

Simmer for 2–3 minutes, until the prawns are cooked through, then ladle into bowls to serve. Total cooking time 10 minutes.

king prawn and sweet potato curry

salmon, pea and dill tortilla

How to make salmon, pea and dill tortilla recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
400 g (13 oz) potatoes, peeled and thickly sliced
150 g (5 oz) skinless salmon fillet
6 eggs, beaten
handful of dill, chopped
100 g (3½ oz) frozen peas
1 spring onion, sliced
1 tablespoon vegetable oil
salt and pepper
mixed salad leaves, to serve

Method:
Cook the potatoes in a saucepan of lightly salted boiling water for 10 minutes until tender, then drain.

Meanwhile, place the salmon in a small saucepan. Cover with boiling water and leave to simmer for 7 minutes until the fish flakes easily. Drain, then break into large flakes.

Mix together the eggs, dill, peas and spring onion, then season. Heat the oil in a 20 cm (8 inch) nonstick frying pan. Stir the potatoes and salmon into the egg mixture, then tip into the pan. Cook over a very low heat for 10–15 minutes until just set. Cut into wedges and serve with a mixed leaf salad.

For pea & salmon omelettes, cook 25 g (1 oz) frozen peas in boiling water for 3 minutes until cooked through, then drain. Beat 4 eggs together with some dill. Heat 15 g (½ oz) butter in small frying pan. Add a quarter of the egg mixture and swirl around the pan.

Cook for 1 minute until the mixture is starting to set, then sprinkle over 1 teaspoon grated Parmesan cheese, a few of the peas and a slice of smoked salmon, cut into strips. Fold over the omelette and keep warm while you repeat with the remaining egg mixture to make 4 omelettes in total. Total cooking time 10 minutes.

salmon, pea and dill tortilla

baked tuna with ratatouille

How to make baked tuna with ratatouille recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
1 onion, cut into wedges
1 aubergine, cut into chunks
1 red pepper, cored, deseeded and cut into chunks
1 courgette, thickly sliced
4 tomatoes, quartered
5 tablespoons olive oil
2 garlic cloves, crushed
1 tablespoon sherry vinegar
4 tuna steaks
salt and pepper
handful of chopped basil, to garnish

Method:
Toss the vegetables with 3 tablespoons of the oil, arrange in a shallow roasting dish and season to taste. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 15 minutes, turning occasionally, until lightly charred.

Mix the remaining oil with the garlic and vinegar and stir into the vegetables. Arrange the tuna steaks in the dish and season well. Return to the oven for a further 12–15 minutes until the tuna is cooked. Serve immediately, scattered with the basil.

For roasted tuna with ratatouille topping, rub 1 tablespoon olive oil over 4 tuna steaks and place in a shallow roasting tin. Scatter 75 g (3 oz) halved cherry tomatoes, 1 cored, deseeded and chopped red pepper, 1 sliced garlic clove and 1 tablespoon capers, rinsed and drained, over the fish, season well and drizzle over 1 tablespoon olive oil. Place in a preheated oven, 200°C (400°F),

Gas Mark 6, for 12–15 minutes until the vegetables are lightly charred and the tuna is cooked. Sprinkle with chopped basil before serving with crusty bread. Total cooking time 20 minutes.

baked tuna with ratatouille

creamy, curried mussel soup

How to make creamy, curried mussel soup recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
1 tablespoon butter
2 shallots, thinly sliced
2 garlic cloves, crushed
1 teaspoon peeled and finely grated fresh root ginger
2 large red chillies, deseeded and finely diced
1 teaspoon medium curry powder
1 large pinch of saffron threads
100 ml (3½ fl oz) dry white wine
400 ml (14 fl oz) hot vegetable stock
1 kg (2¼ lb) live mussels, scrubbed and debearded
200 ml (7 fl oz) double cream
6 tablespoons finely chopped fresh coriander
salt and pepper
crusty bread, to serve (optional)

Method:
Heat the butter in a large wok or frying pan, add the shallots, garlic, ginger, red chillies and curry powder and stir-fry over a high heat for 1 minute. Add the saffron, white wine and stock
and bring to the boil, then reduce the heat to medium and cook for 1–2 minutes.

Add the mussels to the pan, discarding any that are cracked or don’t shut when tapped, and cover tightly. Increase the heat to high and cook for 2–3 minutes, shaking the pan occasionally, until the mussels have opened. Discard any that remain closed. Remove the mussels with a slotted spoon and set aside.

Pour the cream into the stock mixture and bring back to the boil, then reduce the heat and simmer gently, uncovered, for 5–6 minutes. Return the mussels to the pan, stir in the coriander and season to taste.

Ladle into soup bowls and serve with crusty bread, if liked.

For curried smoked mussel omelette, whisk together 4 eggs and 2 teaspoons hot curry powder in a bowl, then season with salt. Heat 2 tablespoons butter in a large frying pan and add the egg mixture, swirling to coat evenly.

Cook for 1–2 minutes and then add a drained 85 g (3 oz) can smoked mussels in olive oil down the centre. Fold the egg mixture over the mussels.

Flip to seal and cook for 1–2 minutes. Keep warm while you repeat the recipe, to make 2 omelettes in total. Divide each omelette in two and serve one half per person. Total cooking time 10 minutes.

creamy, curried mussel soup

clam, kale and butter bean stew

How to make clam, kale and butter bean stew recipe

Serves 4

Total cooking time 20 minutes

Ingredients:
1 tablespoon olive oil
50 g (2 oz) chorizo, chopped
1 onion, finely chopped
2 garlic cloves, chopped
1 teaspoon tomato purée
50 ml (2 fl oz) dry white wine
200 ml (7 fl oz) hot chicken stock
75 g (3 oz) kale, chopped
500 g (1 lb) clams, rinsed and drained
200 g (7 oz) can butter beans, rinsed and drained
salt and pepper

Method:
Heat the oil in a large saucepan or flameproof casserole dish. Add the chorizo and cook for 1 minute until starting to release its oil. Add the onion and cook for a further 5 minutes until
softened, then stir in the garlic and tomato purée and cook for 1 minute.

Pour in the wine and let it bubble away until reduced by half. Add the stock and kale and cook for 5 minutes.

Add the clams, cover and cook for 3 minutes, then stir in the beans. Cover and cook for a further 3 minutes until the clams have opened, discarding any that have not. Season to taste and serve.

For stir-fried clams & kale in black bean sauce, heat 2 tablespoons oil in a wok. Add 2 sliced garlic cloves and cook for a few seconds, then add 150 g (5 oz) chopped kale and stirfry for 1–2 minutes.

Add ½ finely chopped chilli and 2 teaspoons finely grated fresh root ginger and stir in, then add 500 g (1 lb) clams, rinsed and drained, and 75 ml (3 fl oz) black bean sauce.

Add a splash of water, cover and cook for 5 minutes until the clams have opened, discarding any that have not. Scatter with 1 sliced spring onion before serving with ready-cooked rice. Total cooking time 10 minutes.

clam, kale and butter bean stew

smoked haddock kedgeree

How to make smoked haddock kedgeree recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
1 tablespoon vegetable oil
25 g (1 oz) butter
1 onion, finely chopped
1 garlic clove, crushed
1 teaspoon finely grated fresh root ginger
1 teaspoon cumin seeds
½ teaspoon coriander seeds
1 teaspoon curry powder
½ teaspoon ground turmeric
300 g (10 oz) basmati rice
650 ml (1 pint 2 fl oz) hot chicken or fish stock
300 g (10 oz) skinless smoked haddock fillet
75 g (3 oz) frozen peas
1 red chilli, deseeded and chopped
handful of chopped fresh coriander
salt and pepper
mango chutney, to serve

Method:
Heat the oil and butter in a large saucepan. Add the onion and cook for 5 minutes, then stir in the garlic and ginger and cook for 1 minute. Add the cumin and coriander seeds and cook for 30 seconds, then stir in the curry powder, turmeric and rice and cook for a further 1 minute.

Pour in the stock and cook for 5 minutes. Place the fish fillet on top of the rice and cook for a further 5 minutes. By this time, most of the stock should have boiled away. Add the peas, cover the pan tightly with a lid, turn down the heat as low as it will go and cook for 5–7 minutes until the rice is cooked through.

Use a fork to gently break up the fish, stir the fish and peas into the rice and season to taste.

Scatter with the chilli and coriander and serve with mango chutney.

For smoked haddock, rice & spinach soup, cook 1 chopped onion in 1 tablespoon oil for 5 minutes, then add 100 g (3½ oz) basmati rice, 1.5 litres (2½ pints) hot chicken or fish stock and a pinch of saffron threads.

Simmer for 10 minutes, then add 300 g (10 oz) skinless smoked haddock fillet and cook for 3 minutes until starting to break up. Add 100 ml (3½ fl oz) single cream and 100 g (3½ oz) baby spinach leaves and heat through until wilted. Total cooking time 20 minutes.

smoked haddock kedgeree

rich tomato, wine and fish stew

How to make rich tomato, wine and fish stew recipe

Serves 4

Total cooking time 10 minutes

Ingredients:
2 x 400 g (13 oz) jars tomato sauce with peppers and onion
150 ml (¼ pint) white wine
1 tablespoon olive oil
375 g (12 oz) skinless white fish fillets, torn or cut into chunks
175 g (6 oz) raw peeled prawns
25 g (1 oz) parsley, chopped
pepper
crusty bread, to serve (optional)

Method:
Place the tomato sauce, wine and oil in a large, heavy-based saucepan and bring to the boil.

Reduce the heat, add the fish and prawns and simmer for 7 minutes until the fish is opaque and cooked through and the prawns have turned pink.

Add the parsley and season with pepper, then serve in bowls with warm crusty bread, if liked.

For Mediterranean fish stew with chunky vegetables, heat 1 tablespoon olive oil in a large, deep frying pan and cook 2 trimmed and chunkily chopped courgettes, 1 Romero red pepper and 1 yellow pepper, each cored, deseeded and cut into chunks, and 1 finely chopped red onion over a medium heat, stirring occasionally, for 8–10 minutes until softened.

Add 500 g (1 lb) mixed skinless white fish fillets, cut into chunks, 175 g (6 oz) cooked peeled prawns, 2 x 400 g (13 oz) jars tomato pasta sauce and 300 ml (½ pint) white wine and cook, stirring very gently occasionally, for 10 minutes or until the fish is cooked through.

Stir in 100 g (3½ oz) pitted black olives and serve in bowls topped with 75 g (3 oz) ready-made croûtons. Total cooking time 30 minutes.

rich tomato, wine and fish stew

crispy fish pie

How to make crispy fish pie recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
butter, for greasing
200 g (7 oz) frozen spinach
400 g (13 oz) skinless salmon fillet, cubed
250 g (8 oz) skinless smoked haddock fillet, cubed
4 eggs
100 ml (3½ fl oz) crème fraîche
2 tablespoons boiling water
50 g (2 oz) dried breadcrumbs
salt and pepper

Method:
Lightly grease an ovenproof dish. Place the spinach in a sieve and pour over boiling water from the kettle until it has defrosted. Lay the spinach on a sheet of kitchen paper and squeeze to get rid of excess water.

Arrange the spinach in the ovenproof dish and place the fish on top. Make 4 small holes between the fish pieces and crack an egg into each one.

Mix the crème fraîche with the measurement water and season to taste. Pour over the fish, then scatter with the breadcrumbs. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 25 minutes or until golden and bubbling and the fish is cooked through.

For fish pots with crispy topping, divide 250 g (8 oz) skinless smoked haddock fillet, cut into small pieces, between 4 ramekins. Stir together 75 ml (3 fl oz) crème fraîche, a handful of chopped chives and 2 tablespoons water, then stir into the fish.

Place in a preheated oven, 180°C (350°F), Gas Mark 4, for 5–7 minutes. Crack an egg on top of each ramekin, top with a sprinkling of dried breadcrumbs and a drizzle of melted butter, then return to the oven for a further 10–12 minutes until the eggs are set. Serve with crusty bread. Total cooking time 20 minutes.

crispy fish pie

pork and paprika goulash

How to make pork and paprika goulash recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
2 tablespoons vegetable oil
400 g (13 oz) pork loin, cubed
1 onion, sliced
2 teaspoons smoked paprika
400 g (13 oz) can chopped tomatoes
500 g (1 lb) potatoes, peeled and diced
4 tablespoons soured cream
salt and pepper
handful of chopped parsley, to garnish

Method:
Heat half the oil in a deep frying pan. Add the pork, season to taste and cook for 5 minutes until browned all over. Remove from the pan and set aside. Add the remaining oil to the pan along with the onion and cook for 5 minutes until softened.

Stir in the paprika, then add the tomatoes and potatoes. Season to taste, bring to the boil, then reduce the heat and simmer for 10 minutes.

Return the pork to the pan and cook for a further 5 minutes until the pork and potatoes are cooked through. Divide between serving bowls, top with the soured cream and serve sprinkled with parsley.

For crispy paprika pork chops with roasted peppers, mix 75 g (3 oz) dried breadcrumbs with the finely grated rind of ½ lemon and 2 teaspoons smoked paprika.

Dip 4 pork chops into olive oil, then press into the breadcrumb mixture and season to taste. Arrange the chops on a baking sheet with 2 cored, deseeded and sliced red peppers.

Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 15 minutes until the pork is cooked through, then serve with a green salad. Total cooking time 20 minutes.

pork and paprika goulash

west indian beef and bean stew

How to make west indian beef and bean stew recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
3 tablespoons sunflower oil
800 g (1¾ lb) minced beef
6 whole cloves
1 onion, finely chopped
2 tablespoons medium curry powder
2 carrots, peeled and cut into 1 cm (½ inch) cubes
2 celery sticks, diced
1 tablespoon thyme leaves
2 garlic cloves, crushed
4 tablespoons tomato purée
600 ml (1 pint) hot beef stock
1 large potato, peeled and cut into 1 cm (½ inch) cubes
200 g (7 oz) can black beans, rinsed and drained
200 g (7 oz) can black-eyed beans, rinsed and drained
salt and pepper
lemon wedges, to serve

Method:
Heat the oil in a large heavy-based saucepan, add the beef and fry, stirring, over a mediumhigh heat for 5–6 minutes or until browned.

Add the cloves, onion and curry powder and cook for 2–3 minutes until the onions are beginning to soften, then stir in the carrots, celery, thyme, garlic and tomato purée.

Pour in the beef stock to just cover the meat and stir well, then add the potato and beans and bring to the boil. Reduce the heat slightly and simmer for 20 minutes, uncovered, or until the potatoes and beef are tender, then season to taste.

Ladle into bowls and serve with lemon wedges.

For curried beef & black bean pilau, heat 2 tablespoons sunflower oil in a large wok or frying pan until hot, add 500 g (1 lb) minced beef and 1 tablespoon medium curry paste and stir-fry over a high heat for 2–3 minutes until browned.

Add 100 ml (3½ fl oz) coconut milk, reduce the heat to medium and simmer gently for 6–8 minutes or until most of the liquid has been absorbed and the beef is cooked through.

Stir in 500 g (1 lb) ready-cooked long-grain or basmati rice and 200 g (7 oz) can black beans, rinsed and drained, and heat through for 2–3 minutes or until piping hot. Season, then serve immediately. Total cooking time 20 minutes.

west indian beef and bean stew

spicy lamb and vegetable stew

How to make spicy lamb and vegetable stew recipe

Serves 4

Total cooking time 30 minutes

Ingredients:
1 tablespoon sunflower oil
600 g (1 lb 5 oz) lamb neck fillet, cut into 2 cm (¾ inch) cubes
1 onion, chopped
1 garlic clove, crushed
1 teaspoon peeled and grated fresh root ginger
2 tablespoons medium curry paste
1 large potato, peeled and cut into 2 cm (¾ inch) cubes
1 large carrot, peeled and cut into 2 cm (¾ inch) cubes
400 ml (14 fl oz) hot lamb stock
200 ml (7 fl oz) coconut milk
200 g (7 oz) frozen peas
handful of chopped fresh coriander, to garnish
steamed rice, to serve (optional)

Method:
Heat the oil in a large heavy-based saucepan, add the lamb, onion, garlic and ginger and cook over a high heat for 3–4 minutes, stirring frequently, until the lamb is browned and the onion is softened. Reduce the heat to medium, add the curry paste and cook, stirring, for a further 1–2 minutes.

Stir in the potato, carrot, stock and coconut milk and bring to the boil. Cook, uncovered, for 15–20 minutes or until the lamb and vegetables are tender. Stir in the peas 3 minutes before the end of the cooking time.

Ladle into bowls, scatter with the coriander and serve with steamed rice, if liked.

For spicy lamb & vegetable curry, heat 2 tablespoons sunflower oil in a large wok or frying pan until hot. Add 1 chopped onion, 2 chopped garlic cloves and 1 teaspoon peeled and grated fresh root ginger and stir-fry over a high heat for 1–2 minutes, then add 600 g (1 lb 5 oz) minced lamb, 3 tablespoons medium curry paste, 200 g (7 oz) each peeled potatoes and carrots, cut into 1 cm (½ inch) cubes, and stir-fry for a further 1–2 minutes until the lamb is browned.

Pour in 200 ml (7 fl oz) coconut milk and cook, uncovered, over a medium heat for 10–12 minutes, stirring frequently, until the lamb and vegetables are tender. Season, then serve immediately with steamed rice or crusty bread. Total cooking time 20 minutes.

spicy lamb and vegetable stew