Mackerel with teriyaki sauce

1 x 150g jar teriyaki sauce
2.5cm piece root ginger,finely chopped
2 cloves garlic,crushed
455g fresh mackerel fillets

Mix the teriyaki sauce with the ginger and garlic and spread over the mackerel.Cover and marinade for 30 mins in the fridge.Preheat the grill to med.Lay the fillets on the grill pan and cook for 6-8 mins until cooked through and fish flakes easily with a folk.Serve with noodles and stir-fried veg.

Spinach and mackerel salad

2tbsp walnut oil
2tbsp mild olive oil
2tbsp balsamic vinegar
1 ripe avocado
180g bag baby spinach
8 vine-ripened cherry tomatoes,halved
1/4 cucumber,thinly sliced
285g pack mackerel fillets,skinned and torn into bite-size pieces.

To make the dressing,whiskthe oils with the vinegar in a bowl and season.Skin and stone the avocado and cut into thin slices or cubes.Toss gently in the dressing.Wash the spinach in a large bowl of cold water.Drain and dry and pat dry with kitchen paper.Toss the spinach with the tomatoes,cucumber,mackerel,avocado and dressing,and serve with freshly ground black pepper.

Salmon fish pie

1kg potatoes,peeled and diced
30g butter
30g plain flour
400ml milk,plus 4 tbsp
3 tbsp fresh parsley,chopped
1 tbsp oil
150g mushrooms,sliced
100g peas
400g fresh salmon fillets,skinned and cubed

Cook potatoes till soft.Meanwhile,melt butter in a pan and stir in flour,gradually add 400ml milk and cook,stirring,until you have a smooth thickened sauce.Stir in parsley.Drain potatoes and mash with the remaining milk.Heat the oil in a frying pan and cook mushrooms until softened,add salmon and peas and stir.Preheat oven to 200c/400f/gas 6.Pour salmon,mushrooms,peas and sauce into a ovenproof dish top with mash and bake for 25min or until potatoes are golden.

Seared cod and scallops with tomato and mozzarella salad

30ml olive oil
400g fresh cod fillet
12 fresh scallops
1 lemon,juice only
2 little gem lettuce
250g tomatoes,diced
250g mozzarella,diced
handful fresh basil,torn

Heat a little of the oil in a large frying pan.Add cod fillet
and cook until cooked through and it flakes easily with a folk.
Add the scallops 2 min before the end of the cooking time and
cook for 1 min each side,untilthe flesh is opaque and they are
cooked through.Add to the sliced lettuce,diced tomatoes and mozzarella
and leave for 5 min to allow flavours to combine.
Place the salad on a large serving plate,top with the cod and scallops,
drizzle over any juices and garnish with torn basil leaves.

Baked sea bass with peppers

2 each red and yellow peppers,cut into chunks
1 red onion,cut into wedges
2 vine-ripened tomatoes,quartered
1 garlic clove
6 sprigs of thyme or rosemary

2 tbsp olive oil

2 whole sea bass,heads and fins removed

potatoes and green vegetable,to serve

Preheat oven to 220c/200c fan/gas 7.Put the peppers,onions,tomatoes,garlic and 2 herb sprigs

on a baking tray.Drizzle with the oil.Season.Then bake for 25 min.Meanwhile rinse the sea bass

and pat dry.Make 3 cuts in the flesh on both sides.Put a sprig of herb in the cavity of each,then

place on the roasted veg.Bake for 20 min,then serve with the potatoes and green veg.

Salmon pasta with mushrooms and broccoli

1 tbsp olive oil
2 onions,peeled and sliced
1 clove garlic,peeled and finely chopped
200g mushrooms,sliced
2 x 105g tins skinless and boneless pink salmon
500g pasta shapes
1/2 x 1kg frozen broccoli florets

Heat the oil in a pan and cook the onions until soft adding the garlic for the last min.Stir in the mushrooms and cook for 5 min, until golden brown.Drain salmon and stir in.Heat through for 1 min.

Meanwhile cook pasta.Cook broccoli in a pan of boiling water for 3 min,then drain.When cooled  roughly slice.Drain pasta and stir through the salmon sauce and broccoil.Serve immediately.

Baked gilthead bream with teriyaki marinade

2 whole fresh gilthead bream
10 tbsp soy sauce
2 tbsp runny honey
1/2 tsp fresh ginger
1 clove garlic,finely chopped
juice of 1/2 lime
3 spring onions,finely chopped
To make the marinade,mix the soy sauce,honey,ginger,garlic and lime add the spring onions.
Cut 2 squares of foil large enough to make 2 parcels around the bream,lightly oil and place on a baking tray.
Cut 3 slits across the top of each fish and place on the foil.
Spoon over the marinade and fold over the foil to make 2 parcels.Put in fridge for 2 hours to allow the flavours to develop.When ready to cook preheat oven to 190'c/375'f/gas 5 cook for 25min.Serve with noodles.

Steamed fennel salmon

Wild Alasken salmon
Fennel seeds
Vittoria tomatoes
Dry white wine
Lay the salmon on some parchment paper.Season with salt and pepper,and scatter with 1/2 tsp of fennel seeds.Place some of the tomatoes on top and roll up the sides of the paper and pour in 120ml of wine.Then enclose the salmon fully in the paper and steam in a preheated oven 200'c,fan 180'c,gas 6 for 20-25min and serve.

Beer-Battered pouting

225g plain flour
300ml ice cold beer
Sunflower oil
500g pouting fillets,cut into strips
tartar sauce
5 tbsp mayo
1 tbsp lemon juice
2 gherkins,finely diced
Sift the flour into a bowl and whisk in the beer until you have a
smooth,creamy batter.Season with salt.
Heat the oil in a deep-fat fryer or large pan at 190c/375F.
Dip each piece of pouting in some flour then dip in the batter,then fry in batches untill crisp and golden.Drain on kitchen paper.For the tartar, mix the mayo,lemon and gherkins in a bowl.Serve with a wedge of lemon and chips.

Fish pie

Serves 4
700g potatoes
480g haddock
425ml 1% fat milk
25g fat spead
25g wheat flour,plain
25g reduced-fat strong hard cheese
320g broccoli,to serve
preheat oven to 200'c/gas 6.
cook and mash potatoe's.
To make the sauce mix the milk,spread and flour in a pan over a med heat until bubbles and thickens.
In a ovenproof dish put in the fish pour over the sauce and top with the mash then great over the cheese.cook for 30min until golden and serve with broccoli.

Prawns with garlic herb butter

1kg uncooked medium prawns
2 tbsp oil
6 cloves of garlic,crushed
50g butter,chopped
1 tbsp lemon juice
1 1/2 tbsp chopped fresh flat-leaf parsley

Shell and devein prawns,leaving head and tail on.
Heat oil in a large pan,cook garlic until soft.Add prawns to pan,cook turning gently,until prawns start to change colour and are almost cooked.Add butter and lemon juice.Cook until prawns are cooked through.Stir in parsley and serve.