Tomato and Thyme Cod

Serves 4

  • 4 cod portions
  • 1 tablespoon olive oil
  • 1 onion chopped
  • 400gm can of chopped tomatoes
  • Handful of thyme sprigs – leaves only
  • 1 heaped teaspoon of light, soft brown sugar
  • 1 tablespoon soy sauce


Heat the oil in a frying pan then add the onion and fry for 5-8 mins until lightly browned. Stir in the tomatoes, thyme, sugar and soy sauce then bring to the boil.

Simmer for 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

Herb Crusted Haddock

serves 4

To serve, remove them from the pan and finish off with the rocket leaves and cherry tomatoes. Serve straight away.

  • 4 skinless unsmoked or smoked haddock fillets,
  • 2 handfuls cherry tomatoes
  • 100g white breadcrumbs
  • 3 tbsp mayonnaise
  • 1 garlic clove, crushed
  • 2 handfuls flat-leaf parsley, leaves roughly chopped
  • zest and juice 1 lemon
  • 1 tbsp olive oil, plus extra


Heat oven to 220C/fan 200C/gas 7.

Lightly oil a large baking tray and lay the haddock and tomatoes alongside each other.

In a small bowl mix the mayonnaise with the crushed garlic then spread evenly over the fish.

In a separate bowl, toss together the breadcrumbs, lemon zest, juice and parsley, and season to taste. Top the fish with the breadcrumb mixture.

Drizzle olive oil over the fish and tomatoes, and bake for 15 mins or until the fish flakes slightly when pressed and the crust is golden and crunchy. 


Pan Fried Hake with Tomato Relish

Serves 4

  • 4 portions of hake (around 175gm each)
  • 3 tablespoons olive oil
  • 250gm cherry tomatoes – quartered
  • 1 bunch spring onions – trimmed and chopped
  • 1 teaspoon caster sugar
  • 1 splash white wine vinegar
  • 3 sprigs of thyme – leaves only
  • 1 handful coriander leaves, chopped
  • 1 pinch salt
  • 1 pinch black pepper


Season the hake with salt and pepper. Put 2 tablespoons of olive oil into a cold frying pan and place the fillet on top, skin side down.

Slowly warm the pan over a low heat, then increase to a medium heat after a couple of minutes (this will prevent the fish from curling). Fry until the skin is crisp and golden and the fillets are cooked two-thirds of the way through.

Turn the fish over and cook on the flesh side for 50-60 seconds only then transfer to a plate lined with kitchen paper to drain. Keep warm.

Add 1 tablespoon of olive oil to the pan and sauté the tomatoes and spring onions for a minute. Add the sugar and white wine vinegar. Cook over a high hear for a minute or two until the vinegar has cooked off and the tomatoes are a little soft, but retaining their shape.

Season the tomatoes well, add in the herbs and divide among four warm plates. Place the hake fillets skin side up, on top and serve immediately with baby boiled potatoes or a fresh crisp salad.


Sweet Chilli Salmon with Sugar Snap Peas

Serves 6

serve, remove them from the pan and finish off with the rocket leaves and cherry tomatoes. Serve straight away.

  • 6 salmon portions
  • Non stick vegetable oil spray
  • ¼ cup of sweet chilli sauce
  • 3 tablespoons of soy sauce – divided
  • 2 tablespoons finely grated fresh ginger – divided
  • 2 tablesppons vegetable oil
  • 3 cloves garlic – crushed
  • 8 ounces of sugar snap peas, trimmed
  • 1 ½ tablespoons of Chinese rice wine or dry sherry
  • 3 cups pea tendrils or pea sprouts
  • 1 teaspoon sesame oil


Line a rimmed baking sheet with foil and coat with non stick spray. Whisk the chilli sauce, 2 tablespoons soy sauce, and 1 tablespoon ginger in a small bowl.

Place salmon portions, skin side down, on prepared sheet. Spoon the chilli sauce marinade over and let stand at room temperature 30 minutes.

Spoon any marinade remaining on baking sheet over salmon fillets. Grill the salmon without turning until browned in spots and almost opaque in the centre, 6 to 10 minutes, depending on thickness of fillet.

Meanwhile, heat the vegetable oil in wok or heavy large pan over medium-high heat. Add remaining 1 tablespoon ginger and crushed garlic; stir until aromatic, about 30 seconds. Add sugar snap peas and stir until tender, about 2 minutes. Add remaining 1 tablespoon soy sauce, rice wine, and pea tendrils and stir just until wilted, about 1 minute. Drizzle with sesame oil.

Place 1 salmon portion on each plate. Spoon warm pea mixture over salmon fillets and serve.

Oven baked Mackeral with Golden Veg

Serves 4

serve, remove them from the pan and finish off with the rocket leaves and cherry tomatoes. Serve straight away.

  • 4 mackeral fillets
  • 4 tomotoes, sliced
  • 2 carrots, slicked
  • 1 green pepper, sliced in rings
  • 1 red pepper, sliced in rings
  • 1 onion, sliced
  • 50ml olive oil
  • 100ml white wine
  • 2 small courgettes, cubed
  • 2 red onions sliced
  • Handful of fresh parsley, chopped
  • 50gm walnuts
  • 1 lemon
  • Cracked black pepper


Preheat the oven to 180 C.

Sprinkle some cracked black pepper over the mackerel and lay on a baking tray.

Place the vegetables in rows over the fish starting with the tomatoes, then the carrots, peppers and lastly the onion.

Meanwhile heat the oil in a pan then pour it over the fish and vegetables. Then pour over the wine.

Place the cubed courgettes and sliced red onion around the fish with a little olive oil.

Put into the oven and bake for about 20 minutes.

Take the tray out of the oven and sprinkle the parsley and walnuts; put back in the oven and cook until the fish flakes easily with a fork, 5 to 10 minutes. Serve at room temperature with some lemon slices.