Tuna With Peppery Tomatoes & Potatoes

Sweet peppers make a great addition to grilled meats and fish. A great al fresco meal with fresh flavours

• Cooking Time Prep 10 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  371

• Protein

  40g

• Carbs

  31g

• Fat

  11g

• Saturates

  2g

• Fibre

  4g

• Sugar

  11g

• Salt

  0.48g

Ingredients

• 4 tuna steaks
• 1 tbsp olive oil
• 3 garlic cloves, crushed
• few thyme sprigs
• 500g bag new potatoes, sliced about 1cm thick
• 2 red peppers, cut into large chunks
• 1 red onion, cut into eighths
• 1 green chilli, deseeded and chopped
• 400g can cherry tomatoes

Directions

1. Heat oven to 220C/fan 200C/gas 7 and put in a roasting tin to heat up. Put the tuna in a shallow dish with half the oil, two-thirds of the garlic and leaves from 1 sprig of thyme. Leave to marinate while you cook the veg.
2. Put the potatoes, peppers, onion and chilli into the roasting tin with the remaining oil, toss to coat, then roast for 20 mins. The potatoes should be tender or very nearly there. If not, give them another 5 mins (the cooking time can depend on the variety of potato). Add the remaining garlic and thyme to the pan, let them sizzle, stir in the tomatoes, then cook for 5 mins more until the sauce has reduced a little. Season to taste.
3. With a few mins to go, heat a griddle or frying pan, wipe most of the garlic marinade off the fish with kitchen paper, season, then sear for 1 min each side for medium or longer if you prefer. Serve on top of the veg.

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Pesce Spada Steccato E Grigliato Griddled Garlic & Mint Studded Swordfish

Carmelita Caruana celebrates the tastes of Sicily with this exciting fish dish - mint and garlic work so well together

• Cooking Time 20-25 mins, plus an hour marinating
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  389

• Protein

  37g

• Carbs

  2g

• Fat

  14g

• Saturates

  2g

• Fibre

  0g

• Sugar

  0g

• Salt

  0.67g

Ingredients

• 4 swordfish or tuna steaks, 2cm/¾in thick
• 200ml dry white wine
• 2 tbsp white wine vinegar
• 2 garlic cloves
• 16 fresh mint leaves
• 2 tbsp extra-virgin olive oil, plus extra for serving
• a little fresh oregano or finely chopped flatleaf parsley, to serve
• 2 lemons, preferably organic, quartered

Directions

1. Wash the fish steaks and pat dry with kitchen towels. Rub with pepper on both sides, but do not salt as it would draw out the juices. Marinate for an hour in the wine and vinegar.
2. Meanwhile, peel the garlic cloves, cut in half and remove any green shoots in the centre that can taste bitter. Cut each half in four, so you end up with 16 slivers.
3. Heat a heavy ridged griddle pan on the hob. Remove the fish from the marinade, pat dry and make 4 well distributed small incisions in each steak with a sharp knife. Wrap a mint leaf round a garlic sliver and insert one into each of the incisions.
4. Brush one side of each fish steak with olive oil, place oiled side down on the griddle, turn down the heat and cook for 3 minutes. Brush the second side with oil while it is on the griddle, then turn the fish over. Turn the heat up for one minute only, then turn it down again and cook the second side for another minute or two. When the fish is cooked it should be moist inside, with white flesh that flakes easily.
5. Take the fish off the heat and season both sides, drizzle with olive oil, scatter with the herbs and serve with the lemons to squeeze over.

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Grilled Salmon Salad With Watercress Yogurt Dressing

This delicious, substantial salad is inspired by two Mediterranean classics - Caesar and Nioise

• Cooking Time Prep 15 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  341

• Protein

  31g

• Carbs

  14g

• Fat

  18g

• Saturates

  4g

• Fibre

  2g

• Sugar

  6g

• Salt

  0.57g

Ingredients

• 3 eggs
• 4 salmon fillets, skin on, 100g each
• 1 pitta bread, torn into small pieces
• 2 romaine lettuce hearts, separated and torn into pieces
• For the dressing
• 50g watercress, large stalks removed
• 1 tsp horseradish sauce
• 1 small garlic clove, crushed
• 150g pot natural bio yogurt
• squeeze lemon juice

Directions

1. Cook the eggs in a pan of boiling water for 8 mins. Drain, then cool under running water. Peel the eggs, then cut them into quarters. Heat grill to medium.
2. Put the salmon, skin-side down, onto a baking tray, then grill for 4 mins. Turn the fish, add the torn pitta to the grill pan, then cook for 2-3 mins more until the salmon has cooked through and the pitta is crisp and golden. Leave to cool.
3. Meanwhile, place the watercress, horseradish and garlic in a food processor, then whizz until finely chopped. Add the yogurt and 3-4 tbsp water, then pulse for a few secs more to make a smooth, pourable dressing. Add a little lemon juice and seasoning to taste.
4. Break the salmon into large flakes. Scatter the lettuce over a platter, then top with the egg, salmon and pitta. Drizzle over the dressing, toss and serve.

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Amalfi-Style Prawns

This light, summery recipe is inspired by reader Alba Carbonaro Johnson's trips to Italy's Amalfi coast

• Cooking Time Prep 15 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  181

• Protein

  21g

• Carbs

  10g

• Fat

  6g

• Saturates

  1g

• Fibre

  0g

• Sugar

  1g

• Salt

  0.7g

Ingredients

• 2 tbsp extra-virgin olive oil
• 2 garlic cloves, finely crushed
• 12-16 mint leaves, chopped
• 450g raw, peeled prawns
• 50g dry breadcrumbs
• lemon wedges, to serve

Directions

1. Soak about 20 wooden skewers. Put the olive oil, garlic, most of the mint (save some for serving) and prawns in a medium bowl and season well. Toss to coat evenly, then chill and marinate for 1 hr.
2. Heat the grill to medium. Thread 3-5 prawns onto each skewer. Place the breadcrumbs on a plate. Shake any excess marinade off the prawns, then press the breadcrumbs all over.
3. Place all the skewers on a lightly oiled baking sheet, then place under the grill. Depending on the size of the prawns, cook on each side for around 2 mins, until the breadcrumbs are golden and the prawns have turned pink. Watch them closely as they cook very quickly. Scatter with mint; serve 5 per person with lemon wedges.

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Salt & Pepper Squid

Serve up aromatic squid in just 2 minutes on the griddle

• Cooking Time Prep 10 mins - 15 mins
  Cook 2 mins
• Skill Level For the keen cook
• Servings Serves 4

Nutrition per serving

• Kcalories

  109

• Protein

  16g

• Carbs

  2g

• Fat

  5g

• Saturates

  1g

• Fibre

  0g

• Sugar

  0g

• Salt

  1.53g

Ingredients

• 400g large squid, or smaller ones totalling the same weight (the tentacles can be cooked alongside, if you want)
• 2-3 tbsp olive oil
• ½ tsp Chinese five spice powder
• little sesame oil, to serve
• few coriander sprigs, to serve
• sweet chilli sauce, to serve

Directions

1. Ask the fishmonger to clean the squid; little ones often come ready-cleaned. Using kitchen scissors, cut open the body and open out. Wash well, then pat dry. If you have a large squid, cut the body into four portions, roughly square. Small squid can just be opened up.
2. Using the tip of a very sharp knife, score the top in a neat criss-cross. Brush with oil and set aside while you heat the barbecue or griddle until ready to cook.
3. Mix together 2 tsp sea salt, Chinese five-spice and 1 tsp freshly ground black pepper. Sprinkle on both sides of the squid just before cooking, according to taste. You may not need it all. Heat the griddle pan to hot and cook about 1 min each side, until it starts to curl. Remove with tongs to a serving plate and drizzle with a little sesame oil. To serve, garnish with coriander leaves and serve with small bowls of sweet chilli sauce to dip into.

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Grilled Wild Salmon With Anchovies Capers & Lentils

A delicious dish that is perfect cooked on the griddle or the barbecue

• Cooking Time Ready in 35-45 minutes
• Skill Level Easy
• Servings Serves 8

Nutrition per serving

• Kcalories

  485

• Protein

  38g

• Carbs

  19g

• Fat

  26g

• Saturates

  4g

• Fibre

  4g

• Sugar

  0g

• Salt

  1.52g

Ingredients

• 4 lemons
• 16 salted anchovies, rinsed, filleted and dried
• extra-virgin olive oil, for drizzling
• 8 tbsp capers, well rinsed
• 6 tbsp finely chopped fresh flat leaf parsley
• 1 side of wild salmon, from a 3½ kg/7lb 8oz fish, cut into 8, 175/6oz portions
• For the lentils
• 300g small brown lentils, such as Castelluccio or Puy
• 2 garlic cloves, peeled
• 2 sprigs of sage (8-10 leaves)
• 6 tbsp extra-virgin olive oil

Directions

1. Get the lentils ready first. Tip them into a small saucepan, cover with water and add the garlic and sage. Simmer gently for 15-20 minutes until tender. Drain, discard garlic and sage, season with salt and pepper. Stir in olive oil and set aside.
2. Squeeze the juice of one lemon over anchovies in a bowl, add freshly ground black pepper and drizzle with olive oil. Mix capers with the parsley in another bowl. You can get to here several hours in advance.
3. Preheat griddle pan until very hot. Season salmon on both sides, then sear, skin-side down (if pan is very hot the skin won't stick-this goes for grilling on a barbecue, too). Turn fish over when you see it change colour halfway, then sear the other side. This will take 2-3 minutes on each side for rare salmon, but cooking time may vary if pieces of fish are very thick.
4. To serve, reheat the lentils and put a large spoonful in the centre of warmed plates. Top with the salmon, skin-side up, then scatter the anchovies, capers and parsley on top. Serve with the remaining lemons.

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Bay Scented Prawns With Basil Mayonnaise

Impress your friends with these fragrant and juicy prawns - perfect for the barbecue

• Cooking Time Ready in 20-30 minutes
• Skill Level Easy
• Servings Serves 8

Nutrition per serving

• Kcalories

  301

• Protein

  11g

• Carbs

  1g

• Fat

  28g

• Saturates

  4g

• Fibre

  0g

• Sugar

  0g

• Salt

  0.65g

Ingredients

• 2 x 20g packs fresh basil leaves
• 6 tbsp olive oil
• 250ml jar mayonnaise
• juice of 1 lime
• 32 large fresh raw prawns, heads and shells removed
• 24 small fresh bay leaves
• 6 tbsp olive oil

Directions

1. If using wooden or bamboo skewers, soak eight in cold water for about half an hour. For the basil mayonnaise, plunge the leaves into a small pan of boiling water for about 1 minute, then remove with a slotted spoon and put into a bowl of cold water. (This helps it blend into a smooth paste.)
2. Drain and squeeze out any excess water from the leaves and put into a food processor with 2 tbsp olive oil. Whizz for 1-2 minutes until you have a fine paste. Add all of the mayonnaise and a squeeze of lime juice. Blend until smooth, transfer to a bowl and chill.
3. Thread 4 prawns and 3 bay leaves onto each skewer. Brush all over with the remaining oil. Season well. Barbecue the kebabs for 4-5 minutes, turning once, until pink and tender. Spoon the basil mayo into the squeezed out lime halves and serve warm.

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Grilled Tuna With Parsley Salad

Simple fresh ingredients make this quick healthy recipe the perfect dish for when friends come over

• Cooking Time Prep 15 mins
  Cook 2 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  578

• Protein

  35g

• Carbs

  3g

• Fat

  48g

• Saturates

  7g

• Fibre

  2g

• Sugar

  2g

• Salt

  2.3g

Ingredients

• 2 line-caught yellowfin tuna steaks, about 140g/5oz each
• 1 tbsp olive oil
• 2 lemons wedges
• For the parsley salad
• 2 handfuls (50g/2oz) flat-leaf parsley, very roughly chopped
• 2 shallots, finely sliced
• 1 tbsp capers, roughly chopped
• small handful green olives, stoned and roughly chopped
• 6 tbsp olive oil
• 1 tbsp Dijon mustard
• juice of half a lemon

Directions

1. First make up the parsley salad by mixing all the ingredients together and stirring until completely combined. Set aside while you cook the tuna.
2. Heat a griddle or frying pan until practically smoking. Rub the tuna with the olive oil and season with salt and pepper. Griddle the tuna steaks for 1 min on each side, turning them 90 degrees after 30 secs if you want criss-cross patterns. This will give you tuna that is medium-rare, but if you like it well-cooked give it a few more mins on each side. It's important not to move the fish around the pan before it's seared as it will stick and break up. The steak will release itself from the pan once it's ready to be turned.
3. Serve each steak with half the salad, a lemon wedge for squeezing over and a few new potatoes, if you like.

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Grilled Salmon Teriyaki With Cucumber Salad

Salmon fillets are cooked straight from frozen for convenience - the sticky glaze helps to keep the fish moist while it cooks

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  340

• Protein

  27g

• Carbs

  18g

• Fat

  18g

• Saturates

  3g

• Fibre

  0g

• Sugar

  9g

• Salt

  4.23g

Ingredients

• 1 tbsp sunflower oil
• 5 tbsp soy sauce
• 5 tbsp mirin or dry sherry
• 1 tbsp golden caster sugar
• 1 piece fresh root ginger, peeled and finely grated
• 2 garlic cloves, crushed to a paste
• 4 frozen boneless, skinless salmon fillets
• For the cucumber salad
• 1 small cucumber
• 1 tbsp rice wine vinegar
• 1 tbsp soy sauce
• ½ tsp golden caster sugar
• 1 tbsp toasted sesame seeds

Directions

1. Heat the grill to high and brush a sturdy baking tray with oil. In a large bowl, mix the soy, mirin, sugar, ginger and garlic together until the sugar has dissolved, then toss the frozen salmon in the soy mix until coated. Tip the remaining marinade into a small saucepan and bring to a simmer.
2. Place the tray about 4in away from the heat, then grill for 20 mins. Brush the fish every few mins with the simmering marinade until cooked through and glazed. If the fillets are thick, you may need to turn them on their sides so they cook evenly. Remove from the grill. Simmer the marinade until sticky, then pour it over the cooked salmon.
3. For the cucumber salad, use a swivel blade peeler to peel the cucumber into slices. Make the dressing by mixing the vinegar with the soy sauce, sugar and sesame seeds. Toss the cucumber with the dressing and serve with the salmon and boiled rice.

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Spicy Thai Fish Kebabs

Perfect for a light supper or lunch

• Cooking Time Prep 20 mins - 30 mins
  
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  215

• Protein

  27g

• Carbs

  18g

• Fat

  5g

• Saturates

  1g

• Fibre

  3g

• Sugar

  0g

• Salt

  2.07g

Ingredients

• 1 tbsp Thai spice mix (we used the widely available Schwartz Thai Lemon Grass and Coconut Stir-Fry Seasoning)
• 1 tsp vegetable oil
• 250g skinless plaice or pollack fillets, cut into strips
• 1 yellow pepper, seeded and cut into chunks
• 1 onion, cut into chunks
• 4 cherry tomatoes
• Thai jasmine rice, to serve
• For the dip
• 1 tbsp chopped fresh parsley
• 150ml low-fat yogurt
• lemon juice to taste

Directions

1. Preheat the oven to 180C/gas 4/ fan 160C. Line a baking tray with foil and brush lightly with oil.
2. Mix the spices and oil in a shallow bowl and season well. Roll the fish in the spice mixture, then loosely concertina it on 4 skewers. Follow with 2-3 chunks of pepper and onion per skewer and finish with a cherry tomato.
3. Roast the skewers on the foil for 8-10 minutes or until the fish is white and opaque. Stir the parsley into the yogurt, then add the lemon juice and salt and pepper to taste. Serve with the kebabs and rice.

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