• 4 rainbow trout fillets
• 4 tablesp. each of light soy sauce, clear honey and white wine vinegar
• 200g long-grain or jasmine rice
• ½ tablesp. olive oil
• 200g frozen peas
• 1 small cucumber, diced
• Small bunch mint leaves

Mix the soy sauce, honey and vinegar together in a non metallic bowl. Set aside half for your dipping sauce.  Add the trout fillets to the remainder and marinate for about 20 minutes.

Cook the rice according to the packet instructions.

Meanwhile heat the grill to high, place the trout fillets and marinade on a sheet of tin foil (turn it up at the edges to keep in the juices) and grill for 5 to 8 minutes, depending on the thickness of the fillets, until the trout is cooked through.

Heat a splash of olive oil in a frying pan and fry the rice with peas and cucumber for a couple of minutes, until the peas have completely defrosted. Then stir through the mint leaves

Divide the rice between four plates.  Place the trout on top of the rice and serve with the reserved marinade as a dipping sauce along with a green salad or steamed pak choi.

• 700g monkfish, filleted, skinned and cut into cubes
• 1 tablesp. oil
• 75g Green Thai paste
• 1 teasp. root ginger, grated
• 4 scallions,  thinly sliced
• 1 red pepper, sliced
• 400ml  tin of coconut milk
• Salt and freshly-ground black pepper
• Small handful of fresh coriander and basil, chopped
• Juice of half lime

Add the oil to a large heavy based frying pan, and warm a little, then add the paste and cook for a minute.  Then stir in the ginger, scallions and peppers and coat in the paste. Pour in the coconut milk, and boil for 2 minutes, stirring from time to time.

Season the fish and add to the mixture in the pan and gently simmer for 5 minutes until the fish is beginning to flake. Add the chopped herbs and lime juice.

• 4 x 175g hake fillets, skin on and boned
• 4 teasp. Cajun seasoning
• 1 tablesp. olive oil
• 400g fresh baby spinach leaves
• knob of butter
• salt and freshly ground black pepper

Preheat the oven to 180C/350F/Gas mark 4. Place the Cajun seasoning on a flat plate and use to dust the hake fillets, shaking off any excess. Heat an ovenproof frying pan. Add the olive oil and sear the hake skin side down for 1 minute, then turn over and cook for another minute. Transfer to the oven and roast for 4-6 minutes. The exact time will depend on the thickness of the fillet.

Meanwhile, wash the spinach and remove any large stalks, then dry well. Heat the butter in a large pan and then add the spinach, cook until it wilts down, season to taste. Arrange on warmed plates (leaving any excess moisture behind in the pan) and top each one with a piece of blackened Cajun hake. Garnish with a lemon wedge to serve.

• 700g hake, skinned, boned and cut into chunks
• A knob of butter
• ½ tablesp. olive oil
• 1 onion,  peeled and finely chopped
• 300g carnaroli or arborio risotto rice
• 100ml white wine
• 800ml stock, heated to simmering point
• A little salt and black pepper
• 200g of vegetables – a mixture of frozen peas and broad beans works well
• Handful basil leaves, lightly torn

Preheat the oven to Gas Mark 4, 180°C (150°F).

Melt a knob of butter with a dash of olive oil in a wide, shallow ovenproof saucepan over a gentle heat. Add the onion and cook until softened, but not browned. This will take about 5 minutes. Add in the rice and stir for 1-2 minutes until it starts to look translucent. Add the wine and stir until it evaporates.

Pour in enough of the heated stock to just cover the rice and simmer gently, stirring now and again. Season with a little salt and pepper. As the stock evaporates add more and stir intermittently until all the stock is used. This will take about 15 minutes. Taste regularly and add a little more salt if necessary. Stir in the frozen vegetables and basil leaves. Then season the fish and place it in a single layer on top of the risotto. Cover and place in the preheated oven for 10-12 minutes until the fish flakes easily with a fork. Remove from the oven and serve immediately with a side salad.

• 4 x 175g hake fillets, skin on and boned
• 1 tablesp. olive oil
• Salt and freshly ground pepper
• 50g butter
• ½ lemon, pips removed
• 1 tablesp. chopped mixed herbs (parsley, chives and tarragon)

Heat the olive oil in a large frying pan and add the seasoned hake fillets, skin side down. Cook for a couple of minutes until the skin is just beginning to crisp, then add little knobs of butter to the pan around each hake fillet and cook for another couple of minutes until the skin is crisp.

Turn the hake fillets over and cook for another 3-4 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce.

Add the rest of the butter to the frying pan and allow it to gently melt over a moderate heat. When it has melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed broccoli and some sautéed new potatoes.

• 4 hake fillets, about 175g each, skinned and boned
• 25g butter, softened

Garlic Potatoes

• 900g potatoes, peeled and thinly sliced
• 150ml milk
• 300ml light cream
• 2 garlic cloves, peeled and sliced
• A little grated nutmeg
• Salt and freshly ground black pepper

Sundried Tomato Dressing

• 100g semi sundried tomatoes
• 2 tablespoons pine nuts, toasted
• 1 clove garlic, peeled and chopped
• 8 tablesp. olive oil
• Juice of ½ lemon
• Salt and pepper to taste

Preheat the oven to Gas Mark 4, 180°C/fan 160°C (350°F).

Put the potatoes, milk, cream, garlic, nutmeg and a little salt and pepper in a large saucepan and bring to the boil. Reduce the heat and simmer for 3 minutes, stirring regularly.

Remove from the heat and transfer the potatoes and sauce to an ovenproof baking dish. Cover with foil and bake for 40 minutes.  Remove the foil and bake for a further 15 minutes until the top is golden.

To cook the hake: Preheat the grill to hot.  Place the fish, flesh side up, on a baking sheet which has been lined with foil and oiled, brush with a little softened butter and season with salt and pepper.  Grill for about 8-10 minutes until the fish flakes easily.

Meanwhile place all the ingredients for the Sundried Tomato Dressing in a food processor and whizz until puréed.

• 4 x 150g fillets of fish – hake, haddock,pollock or whiting, skinned and boned
• 2 ripe tomatoes
• 100g cheddar cheese
• 4 spring onions, trimmed and finely chopped
• 4 tablesp. mayonnaise
• Sunflower oil, for greasing
• Knob of butter
• Salt and freshly-ground black pepper

Cut the tomatoes in half and remove the seeds, then finely dice the flesh and place in a bowl.  Finely dice the cheese and add to the bowl with the spring onions, then just bind with the mayonnaise.  Season to taste.

Preheat the grill to high.  Arrange the fish on a lightly oiled, sturdy baking sheet and season lightly, then grill for 4-6 minutes until almost tender.  The timing will depend on the thickness of the fillet.  To check that it is cooked, gently prod the thickest part of the fish with the point of a knife and the flakes should separate easily.

Quickly spread the mayonnaise mixture on top and flash under the grill for another 2 minutes or until the cheese is bubbling and golden.