Pancetta-wrapped salmon with griddled asparagus and lime crème fraîche Nutritional info per serving

This salmon recipe is ideal if you're entertaining because it looks the height of sophistication but won't break the bank.

INGREDIENTS

• 2 bunches English asparagus, woody ends removed
• 2 tbsp olive oil
• 4 skinless salmon fillets
• 8 pancetta rashers
• 100ml crème fraîche
• 2 tbsp mayonnaise
• Grated zest of 1 lime and juice of ½

METHOD

1. Preheat the oven to 220°C/fan200°C/gas 7. Place the asparagus in a shallow roasting tin and toss with half the olive oil. Season well and roast in the oven for 5 minutes.
2. Meanwhile, season each salmon fillet, wrap in 2 pancetta rashers and brush with the remaining olive oil. Once the asparagus has been cooking for 5 minutes, remove from the oven and place the salmon on top. Return to the oven for a further 8-10 minutes until the salmon is just cooked and the pancetta is crisp.
3. Mix together the crème fraîche and mayonnaise, then stir through the lime zest and juice. Season and serve with the asparagus and salmon.

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Smoked mackerel with warm chickpea salad and harissa dip Nutritional info per serving

This salad recipe with mackerel and chickpeas is a really quick and tasty weeknight supper.

INGREDIENTS

• Olive oil for frying and drizzling
• 1 onion
• Pinch chilli flakes
• 200g broccoli florets
• 400g tin chickpeas
• Handful spinach leaves
• 1 tsp harissa paste
• 100g thick natural yogurt
• 4 smoked mackerel fillets
• Fresh coriander leaves
• Toasted flatbreads (optional), to serve

METHOD

1. Heat a little olive oil in a small pan. Finely slice the onion, then fry with the chilli flakes for 10 minutes or until softened. Season well.
2. Meanwhile, bring a medium pan of salted water to the boil. Blanch the broccoli until tender, then drain and set aside.
3. Drain and rinse the chickpeas, then stir through the onions and cook for 5 minutes. Stir in the spinach and broccoli, then toss with a drizzle of oil and season well.
4. In a small bowl, loosely mix the harissa into the yogurt and season. Divide the chickpea mix among plates, then flake the mackerel fillets on top. Scatter with coriander, then serve with the harissa dip and toasted flatbreads, if you like.

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Breaded harissa cod with lemon and red onion couscous Nutritional info per serving

A super healthy cod recipe served with a fragrant lemon and red onion couscous.

INGREDIENTS

• 1 tbsp olive oil
• 1 red onion
• 1 garlic clove
• 4 tsp harissa paste
• 4 sustainably sourced frozen cod (or other white fish) fillets, defrosted
• 40g dried breadcrumbs
• 1 lemon
• 250g couscous
• 400ml hot chicken stock
• Bunch fresh flatleaf parsley

METHOD

1. Heat the oil in a large frying pan. Slice the onion, then fry for 5 minutes or until softened but not coloured. Finely chop the garlic, then add to the pan and cook for 2-3 minutes more. Season and set aside. 
2. Meanwhile, heat the grill to medium. Spread the harissa paste on top of the fish, then sprinkle over the breadcrumbs. Finely zest the lemon, then sprinkle over the fish. Grill for 10-12 minutes until the fish is just cooked – the flesh should be  opaque. If the breadcrumbs brown too soon, move the fish lower in the grill. 
3. While the fish is cooking, put the couscous in a bowl, pour over the hot stock and cover with cling film. Leave for 5-10 minutes to absorb, then fluff with a fork.
4. Roughly chop the parsley and juice the lemon, then stir through the couscous with the fried onion and garlic. Taste, season and serve in bowls, topped with the fish.

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Yogurt and turmeric fish curry Nutritional info per serving

This fish curry is simple to make, and perfect for a quick and easy midweek meal.

INGREDIENTS

• 200g basmati rice
• 450g frozen, sustainable white fish, defrosted
• 2 tsp ground turmeric
• 250g Greek yogurt
• 2 garlic cloves
• Good knob of butter
• 1 medium onion
• 1 tsp ground coriander
• 1 tsp garam masala
• Handful fresh coriander

METHOD

1. Put the rice in a lidded saucepan with 240ml water and a pinch of salt. Bring to the boil, cover tightly, then turn down the heat to as low as it will go and cook for 15 minutes, without removing the lid.
2. Chop the fish into chunks. In a bowl, mix the turmeric and yogurt, then crush in the garlic. Season well, gently stir in the fish to coat and leave to marinate for 10 minutes.
3. Meanwhile, melt the butter in a large wok or frying pan over a low-medium heat. Chop the onion, add to the butter and stir. Fry gently for 10 minutes or until softened.
4. Add the ground coriander and garam masala, stir for 1 minute, then add the fish and marinade and bring to a simmer. Cover and gently simmer for 7 minutes or until the fish is cooked through. Add a splash of water if you think it needs it. Taste, seasoning if necessary.
5. Take the rice off the heat, remove the lid and fluff up with a fork. Chop the fresh coriander. Serve the curried fish in bowls along with the rice, sprinkled with the fresh coriander.

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Bouillabaisse Nutritional info per serving

A classic French bouillabaisse recipe is a combination of rich broth and delicate pieces of fresh fish, served with rouille-smeared toasts.

INGREDIENTS

• Drizzle olive oil
• 1 onion, sliced
• 1 small fennel bulb, sliced
• 1 carrot, sliced
• 2 celery sticks, sliced
• 1 leek, sliced
• 4 salted anchovy fillets, sliced
• 6 garlic cloves, finely sliced
• 3 tbsp tomato pure´e
• 1 strip orange zest
• 3 medium sustainably sourced fish,filleted, bones and head reserved (see food team's tip): 1 firm-fleshed fish such as gurnard; 1 sea bream; and 1 john dory
• 200ml dry white wine
• 2 bay leaves
• 4 fresh thyme sprigs
• 600g sustainable mussels
• 1 small tub brown crabmeat
• Pastis, such as Pernod or Ricard
• Juice 1/2 lemon
• Handful fresh parsley, chopped, to serve
  For the rouille
• 2 garlic cloves, peeled
• Generous pinch sea salt flakes
• 2 medium free-range egg yolks • 35ml extra-virgin olive oil
• 125ml light olive oil
• 2 pinches cayenne pepper
• 2 pinches saffron threads, plus extra to garnish (optional)
• Juice 1/2 lemon to taste
• 1/2 baguette, sliced thinly and toasted

METHOD

1. Put the oil, onion, fennel, carrot, celery, leek, anchovies and garlic in a large stock pot and cook gently, stirring often, for 10 minutes, then stir in the tomato pure´e and cook for 2-3 minutes more. Add the orange zest, fish bones and heads (see tip), white wine, bay and thyme, turn up the heat and bubble away most of the liquid. Add 3 litres cold water, bring to a boil, skim off any scum on the top, then reduce to a gentle simmer.
2. Simmer until reduced by two thirds (about 2 hours), then strain into a large saute´ pan (discard the veg and fish bones).
3. Meanwhile, make the rouille. Using a pestle and mortar, pound the garlic to a paste with the salt flakes. Add the egg yolks and stir vigorously with the pestle until pale and thick. Mix the olive oils in a jug and very slowly trickle into the egg mixture, stirring all the time (it might be easier to get someone to trickle in the oil). You’ll end up with a thick mayonnaise- like paste. If it looks like it’s about to split (you’ll see a sheen of oil on top), stir in a dribble of cold water or lemon juice.
4. Once all the oil has been incorporated, add the cayenne, then rub the saffron between your fingers to release the flavour and stir through. Taste and season with salt and lemon juice. Spoon into a bowl and cover with cling film touching the surface to prevent the rouille from forming a skin.
5. When the broth is ready, tip the mussels into a sink of cold water and scrub them if they’re dirty or barnacled. Pull off any thread-like beards, then set aside – discard any that don’t close when tapped.
6. To skin the filleted fish, hold each fillet by the tail end with a piece of kitchen paper. Using a sharp, thin-bladed knife, cut into the fish in front of your fingers, until you reach the fish skin. Keeping the knife at a slight angle (about 30 degrees), push the blade gently forward – but not pressing down – along the fillet, using a sawing motion to separate the flesh from the skin. Run your fingers over the fillets to feel for bones, removing any with a pair of tweezers. Keeping the types of fish separate, slice into 4cm chunks.
7. Heat the broth until simmering, stir in the brown crabmeat, then drop in the firm fish (gurnard) chunks with the mussels. Cook for 2 minutes, then add the bream and the john dory. Make sure the fish is covered with liquid, then simmer gently for 2 minutes, without stirring, until the chunks are uniformly white but not breaking up. Remove and discard any mussels that remain unopened after cooking.
8. Gently stir in a good glug of pastis, then taste and add lemon juice, salt or pepper as needed. Add a little more pastis if you can’t taste it. Spread the rouille on the baguette slices and scatter with extra saffron (optional), scatter the soup with parsley and serve straightaway.

• A dry but fruity French rose´ from Bandol or Bordeaux – Provencal styles are too delicate here.

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Tomato and sardine crostini Nutritional info per serving

A wheat-free canapé recipe made with rye bread, avocado, sardines, tomatoes and pine nuts - perfect for nibbles when entertaining.

INGREDIENTS

• 110g can sardines in olive oil, well drained
• 2 ripe tomatoes, diced
• 1 small avocado, diced
• 8 fresh basil leaves, finely shredded
• Squeeze of lemon juice
• 3 slices wheat-free rye sunflower seed bread, such as Biona
• 1 garlic clove, peeled
• 1 tbsp pine nuts, toasted

METHOD

1. Place the sardines in a bowl and gently break them up a little.
2. In another bowl, put the tomato, avocado, basil and lemon juice, season to taste and mix gently.
3. When ready to serve, rub the rye bread slices with the peeled garlic, then cut each slice into 8 squares.
4. Spoon a little of the tomato and avocado mixture onto each rye bread square, top with a piece of sardine, then sprinkle with toasted pine nuts and serve.

• Portugal’s Vinho Verde whites are relatively low in alcohol and a great match for the sardines.

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Smoked salmon and beetroot carpaccio Nutritional info per serving

This tasty recipe is low in calories, fat and saturated fat, and makes good use of seasonal beetroot.

INGREDIENTS

100g round or curly lettuce leaves, ripped into bite-size pieces
300g cooked beetroot, thinly sliced
125g smoked salmon, cut into ribbons
2 medium shallots, thinly sliced
100g caperberries
1 punnet salad cress, snipped
1½ tbsp runny honey
1 tbsp wholegrain mustard
1 tbsp cider vinegar
1 tbsp sunflower oil

METHOD

1. Divide the lettuce and beetroot between plates. Top with the salmon, shallots, caperberries and cress.
2. Make the dressing. Put the honey, mustard, vinegar, oil and 2 tablespoons water in a clean jam jar, put the lid on and shake together. Season to taste. Pour the dressing over the salad and serve immediately.

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Roast spiced cod Nutritional info per serving

Let the oven do the work – this simple one-tray roasted fish recipe will be ready in around 40 minutes.

INGREDIENTS

• 300g waxy potatoes
• 2 tbsp olive oil
• 400g can chopped tomatoes
• 100ml vegetable stock
• 2 tsp garam masala
• 1 tsp each ground turmeric, ground coriander and cumin seeds
• ½ tsp hot chilli powder
• 1 tbsp grated fresh ginger
• 2 crushed garlic cloves
• 400g can chickpeas (drained and rinsed)
• 4 thick cod fillets
• A handful of fresh coriander leaves

METHOD

1. Preheat the oven to 200°C/fan180°C/gas 6. Cut the potatoes into 1.5cm cubes, then drizzle with the olive oil. Pour over the chopped tomatoes and vegetable stock.
2. Sprinkle over the garam masala, turmeric, ground coriander, cumin seeds and hot chilli powder. Add the fresh ginger and garlic cloves. Season well, toss to combine, then roast for 20 minutes.
3. Remove from the oven and stir through the chickpeas. Season the cod fillets, place on top of the potato and chickpeas and roast for a further 10-12 minutes.
4. Sprinkle with fresh coriander leaves and serve.

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Grilled sea bream with sweet potato salad Nutritional info per serving

If you’re trying to balance your blood sugar, eating sweet potatoes instead of white ones is a great start as they have a lower glycaemic load.

INGREDIENTS

• 600g sweet potatoes, peeled and
• chopped into bite-size pieces
• 200g natural yogurt
• 1 tsp wholegrain mustard
• 1 small red onion, thinly sliced
• 1 tbsp chopped fresh coriander
• Oil for brushing
• 4 sea bream fillets
• 2 tbsp pumpkin seeds, toasted

METHOD

1. Cook the sweet potato in a pan of boiling water for 10-15 minutes until tender. Drain and leave to cool. Mix together the yogurt and mustard in a large bowl, then stir in the sweet potato, onion and coriander.
2. Preheat the grill to hot. Brush the sea bream with a little oil, then grill for 3-4 minutes on each side.
3. Divide the potato salad among four plates, sprinkle with toasted pumpkin seeds, season well and serve with the grilled fish.

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Salmon with watercress sauce

Try the watercress sauce over roasted chicken breasts if you prefer; you can also double up this recipe for four.

INGREDIENTS

10g butter
1 tbsp olive oil
2 salmon fillets with skin
80g watercress
150ml low-fat crème fraîche
A squeeze of lemon juice
Extra watercress to serve
Extra lemon to cut into wedges
Cooked basmati and wild rice, to serve

METHOD

1. Melt the butter with the olive oil in a wide frying pan over a medium-high heat. Add the salmon fillets with skin, seasoned, skin-side down and cook for 3 minutes each side or until golden and just cooked through. Set aside on a plate.
2. Meanwhile, snip off watercress and blend with the low-fat crème fraîche and a squeeze of lemon juice in a food processor, until smooth. Season to taste and add a splash of cold water to thin to a sauce consistency.
3. Divide the salmon between the plates and garnish with the remaining watercress and serve with the watercress sauce to spoon onto the salmon. Cut the remaining lemon into wedges to squeeze over and serve with cooked basmati and wild rice.

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Sardine, chilli and lemon spaghetti Nutritional info per serving

The sardines in this pasta recipe are a great source of omega-3, and go beautifully with a hint of chilli and the tartness from the lemon.

INGREDIENTS

400g spaghetti
1 tbsp olive oil
1 red chilli, deseeded and finely chopped
1 garlic clove, finely chopped
2 x 120g cans sardine fillets in oil, drained
Zest of 1 lemon
A handful toasted pine nuts
A squeeze of lemon juice
Chopped fresh flatleaf parsley

METHOD

1. Cook the spaghetti or any pasta shapes according to pack instructions, then drain and toss with 1 tbsp olive oil and a little of the cooking water.
2. While the pasta is cooking, heat a little oil in a frying pan and fry the chilli and garlic for 1 minute. Add the sardine fillets and the zest of 1 lemon and warm through gently.
3. Mix the sardines through the pasta with a handful toasted pine nuts, a squeeze of lemon juice and some chopped fresh flatleaf parsley. Check the seasoning and serve.

• Make sure you buy sustainably-caught sardines – check the back of the can for information and try to buy sardines that have been filleted, so you don't need to worry about bones.

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Bouillabaisse Nutritional info per serving

Bouillabaisse is a combination of rich broth and delicate pieces of fresh fish, served with rouille-smeared toasts

INGREDIENTS

• Drizzle olive oil
• 1 onion, sliced
• 1 small fennel bulb, sliced
• 1 carrot, sliced
• 2 celery sticks, sliced
• 1 leek, sliced
• 4 salted anchovy fillets, sliced
• 6 garlic cloves, finely sliced
• 3 tbsp tomato pure´e
• 1 strip orange zest
• 3 medium sustainably sourced fish,filleted, bones and head reserved (see food team's tip): 1 firm-fleshed fish such as gurnard; 1 sea bream; and 1 john dory
• 200ml dry white wine
• 2 bay leaves
• 4 fresh thyme sprigs
• 600g sustainable mussels
• 1 small tub brown crabmeat
• Pastis, such as Pernod or Ricard
• Juice 1/2 lemon
• Handful fresh parsley, chopped, to serve
  For the rouille
• 2 garlic cloves, peeled
• Generous pinch sea salt flakes
• 2 medium free-range egg yolks • 35ml extra-virgin olive oil
• 125ml light olive oil
• 2 pinches cayenne pepper
• 2 pinches saffron threads, plus extra to garnish (optional)
• Juice 1/2 lemon to taste
• 1/2 baguette, sliced thinly and toasted

METHOD

1. Put the oil, onion, fennel, carrot, celery, leek, anchovies and garlic in a large stock pot and cook gently, stirring often, for 10 minutes, then stir in the tomato pure´e and cook for 2-3 minutes more. Add the orange zest, fish bones and heads (see tip), white wine, bay and thyme, turn up the heat and bubble away most of the liquid. Add 3 litres cold water, bring to a boil, skim off any scum on the top, then reduce to a gentle simmer.
2. Simmer until reduced by two thirds (about 2 hours), then strain into a large saute´ pan (discard the veg and fish bones).
3. Meanwhile, make the rouille. Using a pestle and mortar, pound the garlic to a paste with the salt flakes. Add the egg yolks and stir vigorously with the pestle until pale and thick. Mix the olive oils in a jug and very slowly trickle into the egg mixture, stirring all the time (it might be easier to get someone to trickle in the oil). You’ll end up with a thick mayonnaise- like paste. If it looks like it’s about to split (you’ll see a sheen of oil on top), stir in a dribble of cold water or lemon juice.
4. Once all the oil has been incorporated, add the cayenne, then rub the saffron between your fingers to release the flavour and stir through. Taste and season with salt and lemon juice. Spoon into a bowl and cover with cling film touching the surface to prevent the rouille from forming a skin.
5. When the broth is ready, tip the mussels into a sink of cold water and scrub them if they’re dirty or barnacled. Pull off any thread-like beards, then set aside – discard any that don’t close when tapped.
6. To skin the filleted fish, hold each fillet by the tail end with a piece of kitchen paper. Using a sharp, thin-bladed knife, cut into the fish in front of your fingers, until you reach the fish skin. Keeping the knife at a slight angle (about 30 degrees), push the blade gently forward – but not pressing down – along the fillet, using a sawing motion to separate the flesh from the skin. Run your fingers over the fillets to feel for bones, removing any with a pair of tweezers. Keeping the types of fish separate, slice into 4cm chunks.
7. Heat the broth until simmering, stir in the brown crabmeat, then drop in the firm fish (gurnard) chunks with the mussels. Cook for 2 minutes, then add the bream and the john dory. Make sure the fish is covered with liquid, then simmer gently for 2 minutes, without stirring, until the chunks are uniformly white but not breaking up. Remove and discard any mussels that remain unopened after cooking.
8. Gently stir in a good glug of pastis, then taste and add lemon juice, salt or pepper as needed. Add a little more pastis if you can’t taste it. Spread the rouille on the baguette slices and scatter with extra saffron (optional), scatter the soup with parsley and serve straightaway.

• A dry but fruity French rose´ from Bandol or Bordeaux – Provencal styles are too delicate here.

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Pancetta-wrapped salmon with griddled asparagus and lime crème Nutritional info per serving

This salmon recipe is ideal if you're entertaining because it looks the height of sophistication but won't break the bank.

INGREDIENTS

• 2 bunches English asparagus, woody ends removed
• 2 tbsp olive oil
• 4 skinless salmon fillets
• 8 pancetta rashers
• 100ml crème fraîche
• 2 tbsp mayonnaise
• Grated zest of 1 lime and juice of ½

METHOD

1. Preheat the oven to 220°C/fan200°C/gas 7. Place the asparagus in a shallow roasting tin and toss with half the olive oil. Season well and roast in the oven for 5 minutes.
2. Meanwhile, season each salmon fillet, wrap in 2 pancetta rashers and brush with the remaining olive oil. Once the asparagus has been cooking for 5 minutes, remove from the oven and place the salmon on top. Return to the oven for a further 8-10 minutes until the salmon is just cooked and the pancetta is crisp.
3. Mix together the crème fraîche and mayonnaise, then stir through the lime zest and juice. Season and serve with the asparagus and salmon.

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