Lamb Kebabs & Greek Salad

Skewer your meat and griddle to your preference and serve with a healthy salad of tomatoes, olives and feta

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

Nutrition per serving

• Kcalories

  495

• Protein

  38g

• Carbs

  5g

• Fat

  36g

• Saturates

  16g

• Fibre

  2g

• Sugar

  4g

• Salt

  2.2g

Ingredients

• juice ½ lemon
• 2 tbsp olive oil
• 1 garlic clove, crushed
• 600g diced lamb leg
• For the salad
• 4 large tomatoes, chopped
• 1 cucumber, chopped
• large handful black olives, roughly chopped
• 200g pack feta cheese, crumbled
• bunch of mint, chopped

Directions

1. Mix the lemon juice, olive oil and garlic in a mixing bowl. Pour half into a jug and set aside for later. Add the lamb to the bowl, stir to coat, then thread onto 8 small skewers If using wooden skewers, soak in water for at least 30 mins before use. Pour over any excess marinade and let stand for 10 mins.
2. Meanwhile, mix all salad ingredients together, except the mint, and pour over the reserved lemon juice and oil mix.
3. Heat a griddle pan. Cook the lamb for 8 mins, turning every couple of mins, until cooked through and slightly charred. Mix the mint through the salad and serve immediately with the kebabs.

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Chilli Ginger Lamb Chops

Marinate your chops with ginger, lemon, chilli and cumin then chargrill until juicy in the middle

• Cooking Time Prep 10 mins
  Cook 6 mins - 8 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  227

• Protein

  30g

• Carbs

  1g

• Fat

  12g

• Saturates

  4g

• Fibre

  0g

• Sugar

  0g

• Salt

  0.2g

Ingredients

• 4 garlic cloves, crushed
• 1 tbsp grated ginger
• 1 tbsp lemon juice
• 1 tbsp olive oil
• ½ tsp chilli powder
• 1 tsp cumin
• 8 lamb chops

Directions

1. Put the garlic in a bowl with the ginger, lemon juice, oil, spices and seasoning. Blitz with a hand blender until smooth, then use to coat the lamb chops on both sides. Leave to marinate in the fridge for a couple of hours or overnight.
2. Heat a barbecue until hot. Barbecue the chops over the coals for 3 mins on each side until cooked but still pink and juicy in the centre.

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Moroccan-Style Barbecued Leg Of Lamb

Mary Cadogan demonstrates the technique of boning out a leg of lamb and how to cook it

• Cooking Time Prep 20 mins
  Cook 40 mins - 50 mins
• Skill Level For the keen cook
• Servings Serves 6 - 8

Nutrition per serving

• Kcalories

  734

• Protein

  81g

• Carbs

  1g

• Fat

  45g

• Saturates

  22g

• Fibre

  0g

• Sugar

  0g

• Salt

  0g

Ingredients

• 50g butter, melted
• 3 tbsp olive oil
• 2 tsp each ground cumin, coriander and praprika
• 1 tbsp thyme leaves
• 3 garlic cloves, crushed
• zest and juice 1 lemon
• 1 tsp harissa
• 2½ kg leg of lamb, butterflied
• For the sauce
• 1 tsp harissa
• handful fresh coriander leaves, roughly chopped
• 300g Greek yogurt

Directions

1. Mix the butter and oil in a bowl, then stir in the spices, thyme, garlic, lemon zest and juice. Add the harissa, 1 tsp salt and plenty of freshly ground black pepper, and mix well.
2. Put the butterflied lamb (see step-by-step guide) in a large shallow dish and spoon over the marinade. Using your hands, rub it all over the meat. Cover loosely with foil or cling film and leave to marinate for at least 2 hrs, or overnight in the fridge.
3. Light the barbecue, adding plenty of coals. When it is ready, add the lamb, fat-side down, and cook on a fairly high heat for 5 mins until well browned. Turn over and cook for another 5 mins to brown the other side.
4. Move the coals to the sides of the barbecue to reduce the heat under the meat and cook more gently for 30-40 mins, turning occasionally. This timing will give you pink meat.
5. Remove the meat to a large board and cover tightly with foil. Leave to rest for 10-15 mins.
6. For the sauce, fold the harissa, a little salt and the coriander into the yogurt. Cut the lamb into thick slices and serve with the sauce and couscous, if you like.

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Citrus-Spiked Sea Bass

Places oranges on your barbecue to stop your fish from sticking- serve with a lemony salad with capers, green olives and watercress

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

Nutrition per serving

• Kcalories

  433

• Protein

  52g

• Carbs

  8g

• Fat

  21g

• Saturates

  3g

• Fibre

  3g

• Sugar

  8g

• Salt

  0.9g

Ingredients

• 2-3 large oranges
• zest 1 lemon (use the juice below)
• 1 tbsp olive oil
• 4 x 300g whole small sea bass, scaled, gutted and slashed a few times down each side
• For the salad
• 2 oranges, segmented
• juice 1 lemon
• 4 tbsp olive oil
• 2 bags watercress
• handful small capers
• handful pitted green olives, roughly chopped

Directions

1. Finely grate the zest of 1 of the oranges and add to the lemon zest. Mix with the olive oil, then drizzle over the fish and season. Cut the rest of the oranges into slices about 5mm thick. When the coals are ashen, arrange the orange slices over the barbecue in groups the length of each fish. Char the orange slices on 1 side, then flip them over and lay the fish on top of them-this stops the fish sticking. Barbecue the fish for 5-8 mins on each side (turning them carefully), or until the flesh flakes away easily when prodded.
2. While the fish is barbecuing (or beforehand), make the salad. Put the orange segments in a large bowl with the squeezed juice from the rest of the oranges and the lemon juice. Season and stir in the olive oil. When the fish is cooked, toss the watercress in the orange dressing with the capers and olives. Serve the fish with the salad.

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Grilled Mackerel With Harissa & Coriander Couscous

Oil-rich mackerel is full of omega-3 and is an environmentally aware way to enjoy fish

• Cooking Time Prep 20 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  502

• Protein

  31g

• Carbs

  21g

• Fat

  33g

• Saturates

  6g

• Fibre

  1g

• Sugar

  3g

• Salt

  0.65g

Ingredients

• 4 small whole mackerel, gutted and filleted
• 3 tbsp extra-virgin olive oil
• grated zest and juice 1 lime, plus wedges to serve
• 1 bunch spring onions, finely sliced
• 2 tbsp harissa paste (more depending on taste)
• 140g couscous
• 500ml hot vegetable stock
• 3 tbsp chopped coriander, plus sprigs to serve

Directions

1. Brush each fillet 2-3 times with a little of the olive oil and rub with the lime zest. Season and sprinkle with half the lime juice then marinate for 5 mins.
2. Heat the remaining olive oil in a large pan. Add half the onions and harissa, and stir over a medium heat for 2-3 mins. Stir in the couscous and toss to coat with the harissa. Add the hot stock, cover and remove from the heat. Stand for 5 mins, fluff with a fork and stir in the remaining spring onions, coriander, lime juice and some seasoning. Heat the grill.
3. Grill the mackerel for 3-4 mins on each side or until the flesh is opaque. Divide the couscous between 4 plates and slide a fillet on top. Serve with lime wedges.

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Thai-Style Prawns

Ideal for the BBQ, either on skewers or foil-wrapped

• Cooking Time Prep 5 mins - 10 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  132

• Protein

  27g

• Carbs

  1g

• Fat

  2g

• Saturates

  1g

• Fibre

  1g

• Sugar

  0g

• Salt

  0.97g

Ingredients

• 600g jumbo king prawns
• 4 lemongrass stems bruised
• For the marinade
• 1 large red chilli, seeded and finely chopped
• 1 tbsp olive oil
• 2 tsp Thai fish sauce or soy sauce
• 2 fat garlic cloves, crushed
• 2 tsp grated ginger
• 1 tsp ground cumin

Directions

1. Mix the marinade ingredients and add to the prawns. Leave for 5 mins. To cook on a barbecue: thread the prawns on metal skewers, place in the centre of the grill on the lemongrass and cook for 2-3 mins, turning once until opaque. Discard the lemongrass before eating.

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Griddled Tuna With Bean & Tomato Salad

The fresh tuna in this dish has a lovely meaty texture that's even better when marinated before cooking

• Cooking Time Takes 40 minutes, plus 30 minutes marinating
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  565

• Protein

  54g

• Carbs

  30g

• Fat

  26g

• Saturates

  5g

• Fibre

  9g

• Sugar

  2g

• Salt

  0.67g

Ingredients

• 2 fresh tuna steaks, about 175g/6oz each
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 large garlic clove, crushed
• 1 tbsp chopped rosemary leaves
• For the salad
• 410g can cannellini beans, drained and rinsed
• 8 cherry tomatoes, quartered
• ½ small red onion, thinly sliced
• 50g bag rocket
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp wholegrain mustard
• 1 tsp clear honey

Directions

1. Put the tuna in a shallow dish, drizzle over the oil and lemon juice, scatter over the garlic and rosemary. Turn the tuna so it's well coated. Cover and put in the fridge for 30 minutes (you can leave it for longer if convenient).
2. Tip the beans into a large bowl. Toss in the tomatoes, onion and rocket. Put the oil, lemon juice, mustard, honey and salt and pepper in a screw top jar. Seal and put aside.
3. Heat a cast iron ridged grill pan or frying pan until very hot. Cook the tuna on a moderately high heat for 2 minutes each side-don't overcook or it will be dry.
4. Shake the dressing. Pour over the salad. Mix. Serve the salad with the tuna on top.

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Baked Sea Bass With Lemongrass & Ginger

A superhealthy source of iron and omega-3 fatty acids

• Cooking Time Cook 30 mins - 35 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  260

• Protein

  38g

• Carbs

  2g

• Fat

  11g

• Saturates

  2g

• Fibre

  0g

• Sugar

  1g

• Salt

  0.34g

Ingredients

• 1 whole sea bass (about 1.4kg/3lb), gutted and cleaned
• 3 lemongrass stalks, cut diagonally into 2½ cm pieces
• 2 small chillies, halved
• 2 garlic cloves, halved
• 3cm piece fresh ginger, peeled and cut into thin strips
• 1 tsp runny honey
• 2 tbsp olive oil
• 2 limes
• 2 kaffir lime leaves (use a few strips of lime peel if you can't get these)

Directions

1. Preheat the oven to fan 180C/conventional 200C/gas 6. Wash the sea bass inside and out, and pat dry with kitchen paper. Score across the fish and through the skin 4-5 times on each side, then lay the fish on a large piece of oiled foil, big enough to wrap it up loosely.
2. Put the lemongrass, chillies, garlic and ginger into a mortar with the honey and 1 tbsp of the oil. Squeeze in the juice of one of the limes. Bash a few times with the pestle until everything's bruised-there's no need to grind it finely.
3. Season the fish inside and out. Scrape out half the pounded mixture over the fish, add the last of the oil and rub everything in, making sure you push some into the cuts.
4. Cut the second lime into quarters and push two pieces into the cavity along with the remainder of the pounded mixture. Fold each kaffir lime leaf in half and tear out the central vein to give you two halves. Push these into the cavity, too.
5. Squeeze the juice from the last two lime quarters over the fish and pull the sides of the foil up to create a loose parcel. Crimp the edges to seal, making sure there is some space around the fish.
6. Bake for 25 minutes. If you're eating the fish straight away, let it rest for about 5 minutes before opening the parcel. If you're taking it to a picnic, wrap it in another layer of foil the minute it's out of the oven.

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Squid Chickpea & Chorizo Salad

Found in every ocean, squid is the most widely available seafood in the world and one of the cheapest. This works well on the barbecue, too

• Cooking Time Prep 40 mins
  Cook 20 mins
• Skill Level Moderately easy
• Servings Serves 6 - 8

Nutrition per serving

• Kcalories

  443

• Protein

  29g

• Carbs

  22g

• Fat

  27g

• Saturates

  5g

• Fibre

  5g

• Sugar

  8g

• Salt

  1.23g

Ingredients

• 4 red peppers
• 2 x 400g cans chickpea, rinsed and drained
• huge bunch parsley, roughly chopped
• 1 red chilli, deseeded and chopped
• 2 garlic cloves, finely chopped
• 100ml olive oil
• 600g cleaned squid, sliced into rings, tentacles kept whole
• 200g cooking chorizo, cut into chickpea-size chunks
• juice and zest 1 large lemon

Directions

1. Cook the peppers whole under a grill, on a barbecue or griddle, until completely charred. Place the peppers in a bowl, cover with a plate until cool enough to handle, then peel, deseed and finely slice. In a large bowl mix the peppers and any juices with the chickpeas, parsley, chilli and garlic. Set aside.
2. Heat a large frying pan until smoking. Working quickly and carefully, add a splash of oil to the pan, then the squid. Stir-fry for about 30 secs. Scatter the chorizo over the squid, continue to cook for 30 secs more, then tip into the bowl with the peppers. Season everything with salt and pepper, then dress with the remaining oil, lemon juice and lemon zest. Mix together, pile onto a platter and let everyone help themselves.

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Sardines With Crisp Paprika Crumbs

These sardines are perfect for a light summery meal with friends

• Cooking Time Prep 5 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  349

• Protein

  32g

• Carbs

  13g

• Fat

  19g

• Saturates

  4g

• Fibre

  1g

• Sugar

  2g

• Salt

  0.69g

Ingredients

• 4-6 sardines, depending on size
• 1 tbsp olive oil
• 2 garlic cloves, crushed
• 1 thick slice bread, blitzed into crumbs
• 1 tsp paprika
• handful flat-leaf parsley, chopped
• lemon or lime wedges, to serve

Directions

1. Heat grill or light the barbecue. Season the sardines inside and out, then grill or barbecue for 5 mins until cooked through.
2. Meanwhile, heat the oil in a frying pan. Fry the garlic for 1 min, add the crumbs and paprika, then fry over a fairly high heat, stirring until the crumbs are crisp. Stir in the chopped parsley. Serve the sardines scattered with the crumbs and lemon or lime wedges. Great with a fresh salad, or Italian spinach.

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