Grilled prawn & chickpea salad

Put the prawns in a large bowl and spray with a little oil. Add the paprika, tumeric and 2 of the crushed garlic cloves, then gently stir to combine. Put a griddle pan over a medium-high heat. Add the prawns and cook for 1–2 min on each side until cooked (they’ll turn pink and curl up a little). Remove from the heat and set aside. In a mixing bowl, gently combine the remaining crushed garlic clove, the chickpeas, tomatoes, avocado, onion, coriander and lemon juice. Season with ground black pepper, then divide among 4 plates and top with the prawns. Serve with the lemon wedges and salad leaves.

Prawn pad thai

Put the noodles in a large bowl, cover with boiling water and leave to soak for 5 min, then drain well. Combine the lime juice, fish sauce and sugar in a small bowl. Stir to dissolve the sugar, then set aside. Spray a non-stick wok with a little oil and set over a high heat. Cook the prawns, in 2 batches, for 2–3 min per batch until just cooked through. Transfer to a dish and set aside. Spray the wok with a little more oil and return to a high heat. Add the onion and carrot and stir-fry for 2 min. Add the broccoli and pepper and stir-fry for a further 1–2 min. Add the beansprouts and stir-fry for 1 min. Add the drained noodles, prawns and sauce and cook, tossing, for 1–2 min to coat the noodles. Scatter with the peanuts and serve with lime wedges, if using.

Thai prawns with coconut rice noodles

Toss the thawed prawns in the Thai curry paste and set aside. Put the noodles in a large heatproof bowl, cover with boiling water and set aside for 6–8 min until softened, then drain. Meanwhile, put the coconut milk in a large saucepan with 150ml water. Set over a medium heat and bring to the boil. Add the vegetables to the coconut milk and simmer for 2–3 min. Add the noodles and heat through for 1 min. Heat the oil in a large non-stick frying pan over a medium heat. Add the prawns and cook, tossing, for 2–3 min until hot. Divide the noodles and vegetables among 4 bowls, reserving the sauce. Top with the prawns, then spoon over the sauce and serve.

Spiced prawn & pea pilaf

Heat the oil in a large, lidded non-stick frying pan. Fry the onion, stirring frequently, for 5 min, until soft but not coloured. Add the garlic and cook for 1 more min, then add the garam masala and turmeric and cook for 2 min. Add the rice and cook, stirring, for 1–2 min. Add the stock, season with black pepper and bring to a simmer. Cook for 1 min, then cover and reduce the heat to low. Cook, without stirring, for 12 min. Add the prawns and peas to the pan, but don’t stir. Cover and cook for 5 min until the prawns are cooked. Stir in the lemon juice, add a grind of black pepper and serve.

Lemon fishcakes

Heat the oven to 200°C/fan 180°C/gas 6 and line a baking tray with baking paper. Boil the potatoes for 10–12 min until tender. Drain, mash and cool. Meanwhile, put the fish in a large pan, cover with boiling water and bring to the boil. Turn off the heat, cover and leave for 5 min. Lift the fish out of the cooking water, then flake into a bowl, discarding any bones. Add the cooled mashed potato to the fish, then mix in the lemon zest and juice, spring onions, parmesan and 1 of the beaten eggs. Divide the mixture evenly into 8, then form into fishcakes. Put the flour in a shallow bowl and season with pepper. Put the remaining egg in another shallow bowl, and the breadcrumbs in another. Dip each fishcake into the flour mixture, shake off the excess, then dip it into the egg, then the breadcrumbs and press to coat. Put on the baking tray. Lightly spray the fishcakes with oil, then bake for 20 min or until crisp and golden. Meanwhile, toss together the cucumber, dill and onion in a bowl. Combine the oil and vinegar in a salad bowl, then add the mixed leaves and toss. Serve 2 fishcakes per person, with the cucumber salad, dressed leaves and lemon wedges for squeezing over.

Coconut prawn curry

Spray a wok or large non-stick frying pan with oil and set over a medium-high heat. Add the onion and fry for 10 min, then stir through the curry paste and fry for 1 min or until fragrant. Add the coconut milk, lime zest and kaffir lime leaves, then simmer for 15 min or until the sauce is thick and reduced by at least half. Add the prawns and cook for 5 min or until they’re just pink, then add the fish sauce, sugar and lime juice to taste. Divide the curry among 4 bowls and garnish with coriander to serve. TIP This curry is delicious served with steamed jasmine rice.

Lemon & herb fish with wilted kale

Combine the lemon zest, parsley and chives in a small bowl. Line a steamer with baking paper and set over a large saucepan of gently simmering water. Put the fish fillets in the steamer and sprinkle evenly with the herbs. Cover the steamer and cook the fish for 8 min or until cooked through, then keep warm until ready to serve. Meanwhile, cook the couscous according to the pack instructions. Heat the avocado or olive oil in a large non-stick frying pan or wok set over a medium-high heat. Add the onion and chilli flakes and cook, stirring, for 3–4 min until soft. Add the garlic, asparagus and sugar snap peas and cook, stirring, for 2–3 min until the greens are almost tender. Add the tomatoes and cook, stirring, for 2 min until softened. Add the chopped kale and 2tbsp water and cook for 2 min or until wilted. Serve the herby fish on top of the vegetables with the couscous on the side and with lemon wedges to squeeze over.

Fish with tomato & caper sauce

Heat the oven to 190°C/fan 170°C/gas 5. Pat the fish dry with kitchen paper, then sprinkle with the chilli flakes and put in 1 large or 4 individual ovenproof dishes. Combine the tomatoes, sugar, garlic, vinegar and capers and spoon over the fish. Drizzle with the oil and bake for 10–15 min until the fish is cooked. Meanwhile, steam the potatoes for 10–12 min until soft, then mash with the milk and season with black pepper. Serve the fish, garnished with parsley, with the mash, peas and green beans.

Salmon & spinach frittata

Preheat the grill. Spray a large ovenproof frying pan with a little oil and set on the hob over a low heat. Add the leek, pepper and potatoes and cook, covered, for 5–8 min until soft. Add the spinach and stir to wilt. Lightly whisk the eggs and milk in a bowl. Add the dill, feta and salmon. Season with black pepper, then pour the mixture over the veg. Cook over a medium heat for 5 min or until nearly set. Put the frying pan under the grill for a few min or until the frittata is golden on top and fully set. Cool for 5 min, then cut into wedges. Serve with the salad leaves, tomatoes and cucumber, garnished with extra dill.

Halloumi bruschettas

Heat a griddle pan to high. Spray a little oil on both sides of the veg and cook, in batches, for 2–3 min on each side until charred. Transfer to a plate and keep warm. Spray the halloumi all over with oil, then add to the pan and cook for 1 min on each side or until charred and soft. Transfer to a plate and keep warm. Spray the bread on both sides with oil and toast in the pan for 1–2 min on each side until crisp. Transfer to a board, rub one side of each slice with the garlic, then spoon over the tomatoes. Top with the grilled vegetables and halloumi, scatter over the basil and season with ground black pepper. Serve straightaway


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