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• 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.

• 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.

• 700g haddock, skinned, boned and cut into 3cm chunks
• 1 tablesp. olive oil
• 5 heaped teasp. mild curry powder
• 6 scallions, finely chopped
• 3cm piece of ginger, peeled and grated
• 400ml low fat coconut milk
• 250ml chicken stock or water
• ½ cucumber, peeled, seeded and thickly sliced
• 1 handful coriander, chopped
• Salt and freshly ground black pepper

To serve:

Heat a little olive oil in a saucepan over a low heat. Add the curry powder and cook for a minute or two. Then add the scallions and ginger and cook for a further minute.

Pour in the coconut milk, stock or water, and bring to a gentle simmer and leave to cook for five minutes. Don’t allow it to boil. Add the fish and cucumber and continue to simmer gently for 3-4 minutes. Add the chopped coriander and season to taste.

• 4 haddock fillets about 175g each, skin on
• Salt and freshly-ground black pepper
• 3 tablesp. olive oil
• 250g cherry tomatoes, cut in half
• 8 scallions, chopped
• 1 teasp. castor sugar
• A splash of white wine vinegar
• A few sprigs of thyme, leaves only
• A small handful of fresh coriander, chopped

Season the haddock with salt and pepper. Put 2 tablesp. of olive oil in frying pan and heat gently.  Add the fish to the pan, skin side down. Fry until the skin is golden and crisp and the fish is cooked two-thirds of the way through. Turn the fish over and cook the flesh side for another 1-2 minutes until just flaking. Transfer to a plate lined with kitchen paper to drain; keep warm.

Add the remaining tablesp. olive oil to the pan and sauté the tomatoes and scallions for a minute. Add the sugar and a splash of the wine vinegar. Cook over a high heat for a minute or two until the tomatoes are a little soft but still retain their shape. Season the tomatoes and add in the herbs.  Divide between 4 warm plates. Put the haddock fillets on top, skin side up and serve immediately with steamed potatoes or some nice bread to mop up the juices!

• 4 haddock fillets about 175g each, skinned and boned
• Juice of half a lemon
• 100mls cider
• 2 small shallots, very finely chopped
• 2 sprigs of thyme
• 1 bay leaf
• A little salt and black pepper
• 250mls chicken stock
• 4 tablesp. cream
• 2 dessert apples, cored and diced
• 1 tablesp. Dijon-style mustard
• 1 tablesp. chopped chives or parsley

Preheat oven to Gas Mark 4, 180°C (350°F).

Combine the lemon juice, cider, shallots, 1 sprig of thyme, bay leaf and black pepper in a saucepan. Cook for 8-10 minutes until the liquid is syrupy. Add the chicken stock, cream and apples. Heat until it is simmering gently.

Allow to cook until the mixture is reduced by half. This will take about 10 minutes. Remove from the heat. Remove the sprig of thyme and bay leaf and discard. Purée the sauce until smooth. Then strain and return it to the saucepan. Stir in the mustard and chives or parsley and tast for seasoning. Keep warm.

Meanwhile season the fish with a little salt and pepper and sprinkle over the remaining thyme leaves. Place the fish in a lightly oiled roasting thin. Cook in the preheated oven for about 10-12 minutes until it can be flaked easily with a fork.

• 700g haddock, skinned and boned
• 375g pasta – linguini or spaghetti are ideal
• 250g broccoli, broken up into small florets
• A little salt and black pepper
• 125g cream
• 125g stock
• 2 cloves garlic, finely chopped
• 2 chillies, deseeded and finely chopped
• Juice and grated rind of 1 lemon
• 1 handful parsley, chopped
• 2 handfuls watercress or spinach leaves, roughly torn

Cook the pasta in a large saucepan of boiling water as per packet instructions.  For the last minute add the broccoli.  Drain and return to the saucepan, along with a couple of tablespoons of the cooking liquid.  Keep warm while you cook the fish and make the sauce.

Heat the grill.  Lightly oil a baking tray and place the fish on it.  Season with salt and pepper.  Cook under the hot grill for 5-6 minutes until the fish flakes easily.

Put the cream and stock in a saucepan along with the garlic, chillies, lemon juice and rind and season with salt and pepper.  Bring to the boil, reduce the heat and let it simmer for 4-5 minutes.  Then stir this mixture and the watercress and parsley through the pasta.  Finally flake the fish and gently stir it in.

Serve with a green salad.

• 4 whiting fillets, about 175g each, skin on
• 12 slices of thinly sliced streaky bacon
• 2 tablesp. olive oil

Grill the bacon until crispy, keep warm.

Place the shallots, white wine and water in a heavy-based pan and bring to boil.  Let it simmer until reduced to a quarter. Add the cream and boil for one minute. Reduce the heat and add in all the butter.  Whisk vigorously until you have a lovely silky sauce – do not let the sauce boil or it will separate.  Remove from the heat, season and keep warm.

Season the whiting with salt and pepper. Heat a frying pan over a medium heat and add 2 tablesp. of olive oil.  Add the fillets skin side down and cook for 3-4 minutes, the skin should be crisp. Turn and cook the other side for 1 minute.

• 4 whiting fillets, around 175g each, skinned and boned
• ½ tablesp. olive oil
• A little salt and black pepper
• A knob of butter

Tomato and Red Onion Salad

• 200g tomatoes, roughly chopped
• ½ small red onion, thinly sliced
• Juice of half a lemon
• 2 tablesp. olive oil
• Salt and black pepper
• Bunch of chives, thinly sliced

Pea and Potato Mash

• 1kg potatoes, peeled and freshly cooked
• 150g frozen peas, cooked
• 6 tablesp. milk
• 25g butter

Heat a little olive oil in a large frying pan.  Season the fish and add to the pan, skin side up. Fry for 3-4 minutes then turn it over.  Add a knob of butter to the pan and continue to cook the fish for another 3-4 minutes until it flakes easily with a fork.  As the butter melts spoon it over the fish.

Meanwhile combine the salad ingredients. Taste for seasoning.

Heat the milk and butter in a saucepan then combine with the cooked potatoes and peas.  Mash well. Season to taste.