Soused herrings

serves 6
ingredients
6 herrings, filleted
1 carrot, thinly sliced
1 onion, sliced into thin rings
For the marinade
300ml/10fl oz white wine vinegar
225g/8oz onion, sliced into
thin rings
1 carrot, sliced
8 sprigs of fresh flat-leaf parsley
3 bay leaves
sprig of fresh tarragon
1⁄2 tablespoon salt
12 black peppercorns
• To make the marinade, put all the marinade ingredients in a pan and
bring to the boil. Reduce the heat and simmer gently for 20–30 minutes.
Remove from the heat and allow to cool completely.
• Arrange the herring fillets skin side down in a flameproof roasting pan,
pour the marinade over them and slowly bring to the boil on the top of
the stove. Immediately remove from the heat and allow to cool.
• To finish the dish, blanch the carrot in salted boiling water for
2–3 minutes, then refresh in cold water and drain.
• Arrange the cooled herring fillets on a serving plate, and spoon some of
the marinade over them. Scatter the carrot slices over the fish, and
arrange rings of onion on top. Serve.

Spaghetti marinara with seafood

serves 6
ingredients
20 black mussels
200g/7oz medium raw prawns,
peeled and deveined
50ml/2fl oz white wine
50ml/2fl oz fish stock
1 garlic clove, crushed
350g/12oz spaghetti
25g/1oz butter
100g/4oz calamari rings
100g/4oz skinless cod fillets,
cubed
200g/7oz canned clams, drained
For the marinara sauce
2 tablespoons olive oil
1 onion, finely chopped
1 carrot, sliced
2 garlic cloves, crushed
400g/14oz canned peeled
plum tomatoes, crushed
125ml/4fl oz white wine
1 teaspoon sugar

• To make the marinara sauce, heat the olive oil in a pan, add the onion
and carrot, and stir over a medium heat for 10 minutes or until the
vegetables are lightly browned.
• Add the garlic, tomatoes, white wine and sugar. Bring to the boil,
reduce the heat and gently simmer for 30 minutes, stirring occasionally.
• Scrub the mussels with a stiff brush and pull out all the hairy beards.
Discard any damaged mussels or open ones that do not close when
tapped on the work surface. Rinse well.
• Heat the wine together with the stock and garlic in a large pan. Add the
mussels. Cover the pan and shake it over a high heat for 4–5 minutes.
After 3 minutes, start removing any opened mussels and set them aside.
After 5 minutes, discard any unopened mussels and reserve the liquid.
• Cook the spaghetti in a large pan of salted boiling water until al dente.
Drain and keep warm.
• Melt the butter in a frying pan, add the calamari rings, fish and prawns
in batches, and stir-fry for 2 minutes or until just cooked through. Remove
from the heat, and add the reserved cooking liquid, mussels, calamari,
fish, prawns and clams to the marinara sauce. Stir gently until heated
through. Gently combine the sauce with the pasta, and serve at once.

Piri piri prawns

serves 4
ingredients
100ml/31⁄2fl oz tablespoons oil
2 teaspoons dried red chilli flakes
4 garlic cloves, crushed
1 teaspoon salt
900g/2lb medium raw prawns,
peeled and deveined
75g/3oz butter
50ml/2fl oz freshly squeezed
lemon juice
• Put the oil, chilli flakes, garlic and salt in a large glass bowl and mix
well. Stir the prawns into the oil and chilli mixture, cover and refrigerate
for 3 hours, stirring and turning occasionally.
• Preheat the grill to very hot. Put the prawns in a single layer on a baking
tray, and brush with any of the remaining oil and chilli mixture. Grill for
about 5 minutes until tender.
• Melt the butter with the lemon juice in a small pan, and pour into a
serving jug.
• Serve the prawns hot, drizzled with the lemon butter, with boiled rice.

Seafood chimichangas

serves 4–6
ingredients
15g/1⁄2oz butter
1.4kg/3lb large raw prawns,
peeled and deveined
100g/4oz spring onion tops, finely
chopped
225g/8oz mushrooms
3 garlic cloves, finely chopped
350g/12oz fresh spinach,
thinly sliced
1⁄2 teaspoon salt
3 teaspoons freshly squeezed
lemon juice
6 thin tortillas
vegetable oil for deep-frying
To serve
Cheddar cheese, grated
guacamole
sour cream
diced tomatoes
• Melt the butter in a heavy saucepan, and sauté the prawns, spring onion
tops, mushrooms, garlic, spinach, salt and lemon juice for 7–10 minutes
until the vegetables go limp.
• Spread out the tortillas, and divide the seafood mixture equally between
them, spooning it over the middle of each one. Roll up each tortilla, and
tuck in the ends to form solid packages. Secure with toothpicks.
• Heat the oil in a deep heavy saucepan. Fry each chimichanga for about
3 minutes until golden, turning it over as it cooks to brown on all sides.
• Remove from the oil and drain on paper towels. Serve hot with cheese,
guacamole, sour cream and diced tomatoes.

Prawn jambalaya

serves 6
ingredients
900g/2lb large raw prawns, peeled
and deveined (reserve the heads,
shells and tails)
2 onions, chopped
2 celery sticks, chopped
225ml/8fl oz dry white wine
50ml/2fl oz vegetable oil
200g/7oz spicy sausage, chopped
1 red pepper, seeded and chopped
400g/14oz canned chopped
plum tomatoes
1⁄2 teaspoon cayenne pepper
1⁄2 teaspoon cracked black pepper
1⁄2 teaspoon dried thyme
1⁄2 teaspoon dried oregano
400g/14oz long-grain rice
• Put the reserved prawn heads, shells and tails in a pan with half of the
onion, half of the celery, the wine and 1.2 litres/2pt water. Bring to the
boil, then reduce the heat and simmer for 20 minutes. Strain.
• Heat the oil in a large heavy pan. Cook the sausage for 5 minutes or
until browned. Remove from the pan with a slotted spoon, and set aside.
• Add the rest of the onion, celery and the red pepper to the pan and
cook, stirring occasionally, for 5 minutes. Add the tomato, cayenne,
black pepper and dried herbs, and bring to the boil. Reduce the heat
and simmer, covered, for 10 minutes.
• Return the sausage to the pan, and add the rice and prawn stock. Bring
back to the boil, reduce the heat and simmer, covered, for 25 minutes
until almost all the liquid has been absorbed and the rice is tender.
• Add the prawn meat to the pan, and stir through gently. Cover and cook
for another 5 minutes. Serve immediately.

Taglierini & seafood sauce

serves 4–6
ingredients
225g/8oz raw prawns, peeled
and deveined
1 tablespoon olive oil
50g/2oz butter
2 garlic cloves, finely chopped
450g/1lb canned plum tomatoes,
drained and chopped
125ml/4fl oz dry white wine
450g/1lb whole sea bass, gutted
and washed
225g/8oz cod fillets
1⁄8 teaspoon saffron threads, crushed
450g/1lb fresh egg pasta, cut into
taglierini (fine noodles)
salt and freshly ground black pepper

• Rinse the prawns, dry well with a tea towel, then dice and set aside.
• Warm the oil and 40g/11⁄2oz of the butter in a wide deep frying pan.
Add the garlic and sauté for 3–4 minutes until softened. Add the
tomatoes and simmer for 5 minutes over a medium heat.
• Stir in the wine, and allow it to evaporate for 2 minutes. Put the sea bass
and cod in the pan. Cook for 10 minutes over a medium heat, turning
once. Remove the pan from the heat.
• Lift the whole sea bass out of the pan, and remove its bones and skin.
Flake the meat finely, and return to the pan.
• Warm the remaining butter in a small frying pan and add the prawns.
Sauté for about 3 minutes. Add the prawns, saffron and salt to the
sauce, and heat through. Season with pepper and remove the heat.
• Meanwhile, bring a large saucepan of water to the boil. Add the pasta
and 11⁄2 tablespoons salt. Let the water return to the boil, then cook for
15 seconds.
• Drain the pasta and toss with the seafood sauce in the frying pan, then
serve immediately.

Salmon & asparagus linguine

serves 4
ingredients
150g/5oz asparagus, cut into
5cm/2in lengths
2 eggs
juice of 1⁄2 lemon
2 tablespoons chopped fresh dill
275g/10oz fresh linguine
175g/6oz smoked salmon
trimmings, cut into strips
salt and freshly ground black pepper

• Cook the asparagus in salted boiling water for 2–5 minutes until just
tender. Remove with a slotted spoon and drain on kitchen paper,
keeping the water hot in the pan.
• Break the eggs into a round-bottomed bowl, and add the lemon juice.
Set the bowl over a separate pan of hot water, making sure that the
bottom of the bowl does not touch the water. Whisk the eggs until
warmed, pale and very frothy. Season with salt and pepper, and stir in
half of the dill, then remove the bowl from the pan and set aside in a
warm place.
• Top up the asparagus water with boiling water, and bring back to the
boil. Add the linguine, and boil for 7–8 minutes.
• Drain the linguine, reserving the water, then return the linguine to the
pan. Add the asparagus and salmon with 1 ladleful of the cooking water
and the lemon sauce. Toss and add more water if necessary.
• Season with the rest of the dill, and serve immediately.

Moules marinière

serves 4
ingredients
1.1kg/21⁄2lb mussels
1 onion, finely chopped
1 tablespoon olive oil
1 garlic clove, crushed
200ml/7fl oz dry white wine
1 bay leaf
1 tablespoon fresh thyme leaves
2 tablespoons chopped fresh parsley
salt and freshly ground black pepper
• Rinse the mussels well in cold water, and scrape off any barnacles with
a small, sharp knife. Remove the beards. Discard any mussels that are
damaged or do not close when tapped sharply against the work surface.
• In a deep lidded saucepan, sweat the onion in the oil until softened.
Add the garlic and stir for 1 minute, then add the wine, bay leaf, thyme
and drained mussels. Stir well, cover tightly and cook rapidly for
5–10 minutes until the mussels have opened. Discard any mussels that
remain closed.
• Remove from the heat, and add the parsley. Season with salt and
pepper, and serve immediately.

Prawn & spinach lasagne

serves 6
ingredients
225g/8oz fresh egg lasagne,
unrolled
11⁄2 teaspoons salt
For the filling
900g/2lb fresh spinach, stems
removed
50g/2oz butter
1 large onion, finely chopped
450g/1lb raw prawns, peeled
and deveined
1⁄2 teaspoon salt
125ml/4fl oz plain tomato sauce
600ml/1pt béchamel sauce
50g/2oz Parmesan cheese, grated
• Roll the lasagne as thinly as possible. With a knife, cut into sheets of
8 x 11cm/31⁄2 x 41⁄2in and let them rest on dry tea towels for at least
15 minutes.
• Bring a large saucepan of water to the boil. Add the salt, and slip in the
pasta, two or three pieces at a time, leaving to cook for 1 minute.
Remove with a slotted spoon, and immerse immediately in cold water.
Lay the pasta on damp tea towels.
• To make the filling, put the spinach in a large deep pan with no water.
Cook, tossing occasionally, for 5–10 minutes. Remove from the heat,
chop finely and set aside.
• Warm the butter in a frying pan and add the onion. Sauté over a
medium heat for 4 minutes. Add the prawns and sauté quickly, stirring to
cook evenly. Remove the pan from the heat and stir in the chopped
spinach and salt.
• Preheat the oven to 200°C/400°F/Gas mark 6.
• Combine the tomato and béchamel sauces. Select a 25 x 35cm/
10 x 14in baking dish. Smear a very thin layer of sauce on the bottom
of the baking dish. Carefully place a layer of the pasta over the sauce,
to cover the entire area. Smear a thin layer of sauce over the pasta.
Spoon some of the spinach and prawn mixture over it, and sprinkle with
some Parmesan. Repeat the process of layering, ending with a layer of
pasta, topped with sauce and cheese.
• Bake for about 20 minutes or until the sauce forms a light golden crust.
Remove the dish from the oven and leave to stand for 10 minutes before
serving, cut into slices.

Baked stuffed lobster

serves 4
ingredients
50ml/2fl oz vegetable oil
1 large onion, finely chopped
4 garlic cloves, finely chopped
250ml/9oz tomato purée
150ml/5fl oz red wine
225g/8oz cooked canned clams,
with their juice
450g/1lb dried white breadcrumbs
11⁄2 teaspoons dried oregano
1 teaspoon garlic salt
1 tablespoon freshly grated
Parmesan cheese
1 tablespoon chopped fresh
flat-leaf parsley
3 or 4 medium or large lobsters,
halved, intestines removed

• Preheat the oven to 200°C/400°F/Gas mark 6.
• Heat the oil and sauté the onion and garlic in a frying pan over a
medium heat for about 5 minutes until they are translucent. Add the
tomato purée and cook for 3 minutes, then add the wine and the clams
and their juice. Cook for 5 minutes.
• In a large mixing bowl, mix together the breadcrumbs, oregano, garlic
salt, Parmesan and parsley. Make a well in the middle, and pour in the
sauce. Stir and mix into a very soft dough. Cover and set aside.
• Put each lobster on a chopping board, and stuff carefully with the
prepared mixture, making sure that the holes are well filled. Push the
halves together to encase the stuffing. Repeat the exercise with the
remaining lobsters and stuffing.
• Lightly grease a baking tray, and place the lobsters on it. Bake in the
oven for 45–60 minutes, checking halfway through. Serve hot with a
crisp green salad.

Prawn gumbo

serves 4

ingredients
50ml/2fl oz vegetable oil, plus
2 tablespoons extra
6 rashers bacon, finely chopped
21⁄2 tablespoons plain flour
2 onions, finely chopped
1⁄2 teaspoon cayenne pepper
1 red pepper, seeded and chopped
1 green pepper, seeded
and chopped
16 okra, trimmed, halved lengthways
1 bay leaf
850g/13⁄4lb canned tomatoes
900g/2lb raw prawns, peeled and
deveined, but with tails left intact
1 teaspoon Tabasco sauce
salt and freshly ground black pepper
• Heat the 50ml/2fl oz oil in a large saucepan, add the bacon and cook
over a medium heat for 5 minutes. Stir in the flour and cook, stirring,
until the flour turns nutty brown. Remove from the pan. This mixture,
known as a roux, will be used to thicken and flavour the gumbo.
• Heat the extra 2 tablespoons oil in the saucepan, add the onion,
cayenne and peppers, and cook, stirring, over a medium heat for
5 minutes or until the onion is golden brown.
• Add the okra, bay leaf and tomatoes to the saucepan, and bring to the
boil. Reduce the heat and simmer for 30 minutes. You may need to add
water if the mixture is too thick.
• Stir the prawns and the roux into the mixture, add the Tabasco and
season with salt and pepper. Cook for 5 minutes or until the prawns are
cooked. Serve hot.

Creamy Guacamole

4 Avocados
1 tsp. Onion powder
1 tsp. Garlic powder
1 tsp. Salt
1 1/2 Tbs. Lemon juice
1/2 a Jalapeno (optional)
Dice avocados and put half of them in blender with lemon
juice. Blend on medium speed while continuing to add the
rest of the avocados. When well blended, add the rest of
the ingredients, and blend until creamy smooth, about 5 minutes.
Serving Suggestions:
• as a dip with baked tortilla chips
• spread on fresh, hot tortillas
• put a dollop on your fresh green salad
• with any of your favorite Mexican dishes

Avocados
The avocado is high in
protein. The oil contains vitamins
A, D, and E, and contains
14 minerals especially
copper and iron. Also, avocados
are rich in phosphorus,
magnesium, calcium, sodium,
and manganese. They
contain more potassium than
bananas, and the potassium is
balanced in a ratio with sodium,
making it an excellent
food for heart disorders.
Avocados are very good
for hypoglycemics because
they stabilize the blood sugar.
In addition they contain high
quantities of protein and beneficial
fats, thereby stimulating
tissue growth and healing.
Benefits:
• reduce risk of heart
attack
•aid in blood and tissue
regeneration
•help with fatigue
•are good for Hypoglycemia
strengthen the nerves
•are good for convalescence
after a surgery
Caution:
•They should be
consumed in moderation
by diabetics.

Stuffed crabs

serves 6
ingredients
6 cooked medium blue
swimmer crabs
50g/2oz butter
2 garlic cloves, finely chopped
1⁄2 red pepper, seeded and
finely chopped
1⁄2 green pepper, seeded and
finely chopped
1 small onion, finely chopped
1 celery stick, finely chopped
1⁄2 fresh red chilli, finely chopped
1⁄4 teaspoon celery salt
1⁄4 teaspoon dried thyme
175ml/6fl oz canned condensed
seafood bisque
75g/3oz fresh breadcrumbs
salt and freshly ground black pepper
• Preheat the oven to 200°C/400°F/Gas mark 6.
• Pull away the crab legs and claws, crack open and extract the meat
from the legs.
• Reserve 2 front claws on each crab. Lift the flap on the underside of the
crab and prise off the top shell. Remove the soft organs and pull off the
gills. Scrub the crab back shells and set aside. Shred the crab meat,
picking out the shell fragments.
• Melt the butter in a pan, and add the chopped garlic, peppers, onion,
celery and chilli. Cook, stirring, over a medium heat, for about 5
minutes. Add the celery salt, thyme and bisque, and cook for 3 minutes.
Add the crab meat with half the breadcrumbs. Stir until combined and
season with salt and pepper.
• Spoon the mixture into the crab shells, smooth the tops and press the
remaining crumbs over the surface. Put the crabs on a baking tray, and
bake in the oven for about 15 minutes until heated through and golden,
adding the extra claws close to the end of cooking to warm through.
Serve hot.

Chili con Queso

1 Recipe of Cashew Cheese Sauce p. 64
1 16 oz. can Diced tomatoes
2 Jalapenos, cored and diced
1 tsp. Garlic powder
1/2 c. Onions, chopped finely
1 tsp. Salt
1/2 c. Bell pepper, chopped finely
1 Tbs. Lemon juice
Put all ingredients into a skillet except the Cashew Cheese
Sauce. Simmer until vegetables are soft. Combine with the
Cashew Cheese sauce and serve.
Serving Suggestions:
• a topping for you favorite dish
• as a dip with baked tortilla chips
• over nachos

Green & Leafy
Green is a powerful
healing color. God created
more green on our planet
than all other colors combined.
Looking at a landscape
of our forest can calm
us and release stress. Green
has the same peaceful effect
when used inside our
bodies.
Because of the high
content of chlorophyll,
carotinoids, calcium, and a
high mineral content, these
greens are essential in the
healing process.
Green and leafy vegetables
should become a part
of your daily diet. We often
forget these high-nutrient,
valuable greens that add
vitamins, minerals, usable
calcium, and the beta-carotene
needed for the immune
system. They also ward off
diseases such as cancer.
Leafy greens are excellent
for the gall bladder, spleen,
heart, blood, and are food
brain food.
Varieties of Greens
Arugula Endive
Beet Greens Butterhead
Chicory Collards
Crisphead Escarole
Dandelion Kale
Mache Mustard
Turnip Parsley
Romaine Sorrel
Spinach Watercress
Loose-leaf lettuce
Swiss Chard

Skate with black butter

serves 4
ingredients
175g/6oz butter, chopped, plus a
little extra
900g/2lb small skate wings
600ml/1pt fish stock
75ml/3fl oz malt vinegar
• To clarify the butter, melt in a pan over a low heat without stirring.
Remove from the heat and cool slightly. Skim off the foamy mixture from
the surface. Pour off the clear yellow liquid and reserve. Discard the
milky sediment left in the pan.
• Pat the skate dry with kitchen paper. Cut fillets from either side of the
cartilage using a sharp knife, cutting close to the cartilage. Place skin
side down on a chopping board and, using a sawing motion, cut along
the length of the wing. Cut into similar-sized pieces.
• Put the stock and vinegar in a large heavy pan, and bring to the boil.
Add the skate and poach for 8 minutes. Drain well and pat dry with
kitchen paper.
• Melt a little butter in a frying pan, and cook the skate for 1–2 minutes on
each side until tender. Put on a serving dish and keep warm.
• Heat the clarified butter in a pan until brown and foaming. Pour over the
skate, and serve immediately.

Smoked fish with white sauce

serves 6–8
ingredients
900g/2lb haddock fillets, cut into
serving-sized pieces
225ml/8fl oz milk
225ml/8fl oz water
For the white sauce
600ml/1pt milk
1 onion, halved
1 bay leaf
pinch of ground white pepper
50g/2oz butter
40g/11⁄2oz plain flour
1–2 tablespoons chopped fresh
flat-leaf parsley
salt and freshly ground black pepper
• For the white sauce, combine the milk in a small pan with the onion, bay
leaf and white pepper. Heat slowly to a simmer, then remove from the
heat and allow to stand for 3 minutes before straining into a jug. Melt
the butter in a pan over a low heat, stir in the flour and cook for
1 minute or until pale and foaming.
• Remove from the heat and gradually stir in the milk.
• Return to the heat and stir constantly until the sauce boils and thickens.
Reduce the heat and simmer for 2 minutes. Remove from the heat and
season with salt and pepper. Stir in the parsley. Keep warm.
• Put the haddock pieces in a large frying pan. Combine the milk with
225ml/8fl oz water. Pour into the pan to cover the haddock. Bring to
the boil, reduce the heat to low and gently cook the fish until it flakes
easily at the thickest part when tested with a fork.
• Lift the haddock out of the pan using a slotted spoon. Drain on kitchen
paper, and place on serving plates. Top with the white sauce, and serve
immediately.

Ceviche

serves 4
ingredients
450g/1lb haddock fillets
1 teaspoon coriander seeds
1 teaspoon black peppercorns
juice of 6 limes
1 teaspoon salt
2 tablespoons olive oil
1 bunch of spring onions,
finely chopped
4 tomatoes, chopped
Tabasco sauce, to taste
2 tablespoons chopped fresh
coriander leaves
1 avocado
• To skin the haddock fillets, put them skin side down on a board, dip
your fingers in salt, then grip the tail end of the skin. Using a sharp
knife, flake off the flesh of the fish by working away from you with a
sawing action.
• Wash the fillets, then pat them dry with kitchen paper. Cut diagonally
into thin even strips, and put in a bowl.
• Crush the coriander seeds and peppercorns to a fine powder using a
mortar and pestle. Mix with the lime juice and salt, then pour over the
fish. Cover and chill in the refrigerator for 24 hours, turning the fish
occasionally.
• The next day, heat the oil in a pan, add the spring onions and fry gently
for 5 minutes. Add the tomatoes and Tabasco sauce to taste, and toss
together briskly over the heat for 1–2 minutes. Remove from the heat and
leave to cool for 20–30 minutes.
• To serve, drain the fish from the marinade, discarding the marinade.
Combine the fish with the spring onion and tomato mixture and the
chopped coriander. Halve the avocado, peel and remove the stone.
Slice the flesh widthways. Arrange the slices around the edge of a
serving bowl, and pile the ceviche in the centre. Serve chilled.

Fresh baked sardines

serves 4
ingredients
2 tablespoons olive oil
2 large onions, sliced into rings
3 garlic cloves, chopped
2 large courgettes, cut into sticks
3 tablespoons fresh thyme leaves
8 sardine fillets
75g/3oz Parmesan cheese,
freshly grated
4 eggs, beaten
150ml/5fl oz milk
salt and freshly ground black pepper
• Preheat the oven to 180°C/350°F/Gas mark 4.
• Heat 1 tablespoon of the oil in a frying pan. Add the onions and garlic,
and sauté for 2–3 minutes. Add the courgettes and cook for about
5 minutes until golden. Stir 2 tablespoons of the thyme into the mixture.
• Put half of the onions and half of the courgettes in the bottom of a large
ovenproof dish. Top with the sardine fillets and half of the Parmesan. Put
the remaining onions and courgettes on top, and sprinkle with the
remaining thyme.
• Mix the eggs and milk together in a bowl, and season with salt and
pepper. Pour the mixture over the vegetables and sardines in the dish.
Sprinkle the remaining Parmesan over the top.
• Bake in the oven for 20–25 minutes until golden and set. Serve
immediately.

Ocean pie

serves 4
ingredients
500g/1lb 2oz cod fillet, skinned
225g/8oz salmon steak
450ml/3⁄4pt skimmed milk
1 bay leaf
900g/2lb potatoes, coarsely
chopped
50g/2oz peeled and deveined
prawns
50g/2oz margarine
25g/1oz plain flour
3 tablespoons white wine
1 teaspoon chopped fresh dill
2 tablespoons rinsed and
drained capers
salt and freshly ground black pepper
• Preheat the oven to 200°C/400°F/Gas mark 6.
• Put the cod and salmon into a saucepan with 300ml/10fl oz of the milk
and the bay leaf. Season with salt and pepper. Bring to the boil, cover
and simmer gently for 10–15 minutes until tender.
• Cook the potatoes in salted boiling water for about 15 minutes until
tender.
• Drain the fish, reserving the cooking liquid. Flake the fish, discarding
any bones, and put in a shallow ovenproof dish. Add the prawns.
• Melt half of the margarine in a saucepan, add the flour and cook,
stirring, for 1 minute. Gradually stir in the reserved cooking liquid and
the wine, and bring to the boil. Add the dill, capers and salt and pepper
to taste, and simmer until thickened. Pour over the fish and mix well.
• Drain the potatoes and mash them, adding the remaining margarine and
the remaining milk. Season with salt and pepper.
• Spread the mashed potatoes over the fish, and cook in the oven for
about 25 minutes or until piping hot and browned. Serve immediately.

Dover sole with capers

serves 4
ingredients
olive oil for drizzling
4 Dover sole, skinned
2 tablespoons capers, rinsed
and drained
2 tablespoons finely chopped
fresh marjoram
salt and freshly ground black pepper
2 lemons, cut into wedges, to serve
• Preheat the oven to 220°C/425°F/Gas mark 7.
• Heat two flat baking trays, scatter them with salt and pepper, and
drizzle with olive oil.
• Lay the Dover sole on the trays. Scatter over the capers and marjoram,
season with salt and pepper, and drizzle with olive oil.
• Put the trays in the oven, and roast the fish for 10–15 minutes until the
flesh comes away easily from the bone when tested with a knife. Serve
hot with the lemon wedges for squeezing over.

Sole Véronique

serves 4
ingredients
12 sole fillets
250ml/9fl oz fish stock, made from
stock cubes
50ml/2fl oz white wine
1 shallot, finely sliced
1 bay leaf
6 black peppercorns
15g/1⁄2oz butter
3 teaspoons flour
125ml/4fl oz milk
50ml/2fl oz single cream
125g/41⁄2oz seedless white
grapes, peeled
• Preheat the oven to 180°C/350°F/Gas mark 4.
• Roll the fillets into coils with the skin on the inside. Secure with
toothpicksm and put in a well-greased ovenproof dish.
• Combine the stock, wine, shallot, bay leaf and peppercorns in a jug,
and pour over the fish. Cover with greased foil and bake for 15 minutes
or until the fish flakes when tested with a fork. Carefully lift the fish out
of the liquid with a slotted spoon, put in another dish, cover and
keep warm.
• Pour the cooking liquid into a saucepan, and boil for about 2 minutes
until reduced by half, then strain.
• In a clean pan, melt the butter, add the flour and stir for 1 minute, or
until pale and foaming. Remove from the heat and gradually stir in the
milk, cream and strained cooking liquid. Return to the heat, and stir until
the mixture boils and thickens.
• Add the grapes, then stir until heated through. Serve immediately, with
the sauce poured over the fish.

Seafood medley

serves 4
ingredients
2 tablespoons white wine
1 egg white, lightly beaten
1⁄2 teaspoon five-spice powder
1 teaspoon cornflour
300g/11oz raw peeled prawns,
deveined
100g/4oz prepared squid, cut
into rings
100g/4oz cod fillets, cut into strips
vegetable oil for deep-frying
1 green pepper, seeded and cut
into strips
1 carrot, cut into thin strips
4 baby corn cobs, halved
lengthways
• Mix the wine, egg white, five-spice powder and cornflour in a large
bowl. Add the prawns, squid and cod, and stir to coat evenly. Remove
with a slotted spoon, reserving any leftover cornflour mixture.
• Heat the oil in a wok, and deep-fry the prawns, squid and cod for
2–3 minutes. Remove from the wok with a slotted spoon and set aside.
• Pour off all but 1 tablespoon of oil from the wok and return to the heat.
Add the pepper, carrot and corn cobs, and stir-fry for 4–5 minutes.
• Return the prawns, squid and cod to the wok with any remaining
cornflour mixture. Heat through, stirring, and serve hot with rice.

Seafood fajitas

serves 4
ingredients
250g/9oz scallops
300g/11oz raw prawns
250g/9oz skinless hake fillets
3 tomatoes, finely chopped
1 red chilli, finely chopped
2 spring onions, finely sliced
Salt and pepper
75ml/3fl oz lime juice
1 garlic clove, crushed
1 avocado
2 tablespoons freshly squeezed
lemon juice
4 flour tortillas
1 onion, thinly sliced
1 green pepper, seeded and sliced
• Slice or pull off any vein, membrane or white muscle from the scallops,
leaving any roe attached. Peel and devein the prawns. Cut the hake into
bite-size pieces.
• Preheat the oven to 160°C/325°F/Gas mark 3. Combine the tomato,
chilli and spring onion in a bowl, and season with salt and pepper.
• Combine the scallops, prawns, hake, lime juice and garlic in another
bowl, cover and refrigerate while preparing the other ingredients.
• Slice the avocado and brush with the lemon juice to prevent browning.
• Wrap the tortillas in foil and heat in the oven for 10 minutes.
• Heat a lightly oiled cast-iron grill pan until very hot, add the onion and
pepper and cook, turning occasionally, until lightly brown. Push them all
to one side of the pan. Drain the seafood thoroughly, and cook briefly
until it is seared all over and cooked through.
• To serve, wrap the seafood, onion, green pepper, avocado and tomato
mixture in the tortillas. Serve immediately.

Kettle-cooked sea bass

serves 8
ingredients
1.8kg/4lb sea bass, gutted, with
head and tail left on
1 large bunch of spring onions,
shredded
2 celery sticks, cut into matchsticks
5cm/2in piece of fresh root ginger,
cut into matchsticks
vegetable oil for brushing
50ml/2fl oz light soy sauce
50ml/2fl oz dry sherry
salt and freshly ground black pepper
• Wash the fish inside and out, then pat dry thoroughly. Using a sharp
knife, make several deep diagonal slashes on both sides of the fish.
• Pour water under the rack of a fish kettle, and put half of the spring
onion, celery and ginger on the rack. Brush the outside of the fish lightly
with oil, then place over the flavourings on the rack. Sprinkle the
remaining spring onion, celery and ginger over the fish, then the soy
sauce and sherry. Season with salt and pepper.
• Cover the kettle with its lid, bring the water slowly to the boil, then
simmer for 20 minutes. Serve immediately.

Alaskan salmon chowder

Alaskan salmon chowder
serves 6
ingredients
200g/7oz canned Alaskan
pink salmon
100g/4oz onions, chopped
100g/4oz celery, chopped
1 garlic clove, minced
25g/1oz margarine
225g/8oz potatoes, diced
175g/6oz carrots, diced
450ml/3⁄4pt fish stock
1⁄2 teaspoon dried thyme
1⁄4 teaspoon black pepper
100g/4oz broccoli, chopped
375ml/13fl oz evaporated milk
275g/10oz frozen sweetcorn
kernels, thawed
• Drain and flake the salmon, reserving the liquid.
• Sauté the onions, celery and garlic in margarine in a large frying pan
until soft. Add the potatoes, carrots, reserved salmon liquid, fish stock,
thyme and pepper. Simmer, covered, for 20 minutes or until the
vegetables are nearly tender.
• Add the broccoli and cook for 5 minutes. Add the flaked salmon,
evaporated milk and sweetcorn, and heat thoroughly. Serve immediately.

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Prawn burgers

serves 4
ingredients
12 large raw prawns, peeled and
deveined
2 tablespoons freshly squeezed
lemon juice
1 tablespoon sesame seeds
100g/4oz fresh white breadcrumbs
2 tablespoons chopped fresh
coriander leaves
1 egg, lightly beaten
2 teaspoons chilli sauce
plain flour for dusting
olive oil for frying
75g/3oz mayonnaise
1 spring onion, finely chopped
1 tablespoon tomato ketchup
1 teaspoon Worcestershire sauce
4 hamburger buns, halved
• Flatten the prawns slightly to open out, and mix with the lemon juice.
• Combine the sesame seeds, breadcrumbs and coriander on a sheet of
baking parchment. Combine the egg and chilli sauce in a bowl. Dredge
the prawns in the flour and shake off the excess. Dip in the egg and
press firmly in the breadcrumbs. Put on a tray covered in baking
parchment, cover and chill for 10 minutes.
• Heat a little oil in a frying pan. Cook the prawns in batches over a
medium heat for 2–3 minutes on each side. Remove and drain on
kitchen paper.
• Combine the mayonnaise, spring onion, tomato and Worcestershire
sauces in a bowl.
• Put the prawns in the burger buns, and serve with the sauce.

Salt & pepper squid

serves 6
ingredients
900g/2lb squid hoods, halved
lengthways
250ml/9fl oz freshly squeezed
lemon juice
250g/9oz cornflour
11⁄2 tablespoons salt
1 tablespoon ground white pepper
2 teaspoons caster sugar
4 egg whites, lightly beaten
vegetable oil for deep-frying
lemon wedges, to serve
ingredients
900g/2lb squid hoods, halved
lengthways
250ml/9fl oz freshly squeezed
lemon juice
250g/9oz cornflour
11⁄2 tablespoons salt
1 tablespoon ground white pepper
2 teaspoons caster sugar
4 egg whites, lightly beaten
vegetable oil for deep-frying
lemon wedges, to serve

Tuna with pak choi

ingredients
4 tuna fillets, about 175g/6oz each
3 fresh red chillies, thinly sliced
2 garlic cloves, thinly sliced
225ml/8fl oz red wine
1 tablespoon olive oil
200g/7oz pak choi, coarsely
chopped
100g/4oz button mushrooms,
halved lengthways
salt and freshly ground black pepper

• Put the pieces of tuna in a single layer in a glass or ceramic dish.
Sprinkle the chillies and garlic over the tuna, and pour the wine over the
top. Cover and marinate in the refrigerator for 1 hour.
• Lift the tuna out of the marinade, drain on kitchen paper and season with
a little salt.
• Pour the marinade into a small pan, season with salt and pepper, then
simmer for a few minutes until reduced by about half. Remove from the
heat, cover and keep warm.
• Heat a ridged cast-iron grill pan until very hot. Dip a wad of kitchen
paper in oil, and wipe it over the hot pan. Put the tuna in the pan, and
chargrill for 3–4 minutes.
• Heat the remaining oil in a wok or large deep frying pan until very hot.
Add the pak choi and mushrooms, and stir-fry over a high heat for about
3 minutes. Season with salt and pepper.
• To serve, cut the tuna fillets in half, mound the vegetables on warmed
plates and top with the tuna and marinade. Serve hot.

Creamy fish gratin

serves 8
ingredients
100g/4oz butter
175g/6oz leeks, roughly chopped
450ml/3⁄4pt fish stock
300ml/10fl oz vermouth
4 tablespoons Pernod
350g/12oz monkfish fillet, cut into
large pieces
350g/12oz salmon fillet, cut into
large pieces
225g/8oz raw prawns, peeled
and deveined
225g/8oz raw scallops, halved
175g/6oz onions, chopped
100g/4oz plain flour
150ml/5fl oz double cream
450ml/3⁄4pt milk
75g/3oz Parmesan cheese, grated
75g/3oz Gruyère cheese, grated
1 tablespoon Dijon mustard
4 eggs, separated
15g/1⁄2oz coarse breadcrumbs
salt and ground black pepper

• Preheat the oven to 190°C/375°F/Gas mark 5.
• Melt 25g/1oz of the butter in a pan. Add the leeks and cook, stirring,
for 4–5 minutes until golden. Pour in the stock, vermouth and Pernod,
and bring to the boil. Add the monkfish and salmon, and simmer for
2–3 minutes, then add the prawns and scallops, and simmer for another
3 minutes. Remove the fish, reserve the liquor and wipe out the pan.
• Add 50g/2oz of the butter and the onions to the pan, and cook for
10 minutes or until soft and golden. Stir in 50g/2oz of the flour, and
cook for a further minute, stirring. Pour in the reserved poaching liquor
and the cream, whisking to prevent lumps forming. Bring to the boil and
bubble hard for 10 minutes. Season with salt and pepper. Put the fish
and leeks in a 2.4-litre/4pt ovenproof dish, then pour the hot sauce over
the top.
• Melt the remaining butter in a large pan, add the remaining flour and
cook, stirring, for 1 minute. Pour in the milk and, whisking continuously,
bring the mixture to the boil. Stir in 100g/4oz of the cheeses and the
mustard. Cool slightly, then stir in the egg yolks. Season well.
• Whisk the egg whites in a bowl until they form soft peaks, then fold them
into the sauce. Spoon the topping over the fish, and sprinkle with the
remaining cheeses and the breadcrumbs. Cook for 1 hour and serve hot.

Fried squid curry

serves 4–6
ingredients
3 tablespoons vegetable oil
900g/2lb small squid, cleaned
and cut into 2.5cm/1in rings
1 teaspoon soft brown sugar
For the curry sauce
2 small onions, finely chopped
3 garlic cloves, crushed
8 curry leaves
7cm/3in piece of cinnamon stick,
broken in half
1 lemon grass stalk, tough outer
layer removed, bruised
1⁄2 teaspoon ground ginger
1 teaspoon ground turmeric
1 teaspoon chilli powder
1 tablespoon Sri Lankan curry
powder
3 tablespoons freshly squeezed
lime juice
600ml/1pt coconut milk
salt
• Put all the ingredients for the curry sauce into a heavy saucepan and
bring to the boil. Reduce the heat and simmer the sauce for about
45 minutes until it is very thick.
• Heat half of the the oil in a large frying pan, and add half of the squid.
Cook over a fairly high heat, stirring constantly, for 1–2 minutes until the
squid has turned white and is just cooked. Using a slotted spoon,
transfer the squid to the curry sauce, and repeat the process with the
remaining oil and squid.
• Stir the sugar into the squid curry, and simmer the curry gently for
5 minutes to heat through. Taste and adjust the seasoning if necessary.
Serve at once.