Salmon with new potato & corn salad & basil dressing (serves 4)

Per serving- 434 kcalories, protein 30g, carbohydrate 28g, fat 24 g, saturated fat 4g, fibre 3g, sugar 5g, salt 0.42 g

Ingredients

Process

• 400g baby new potatoes
• 2 sweet corncobs
• 4 skinless salmon fillets
• 2 very large tomatoes , like beefsteak

• 2 tbsp red wine vinegar
• 2 tbsp extra-virgin olive oil
• 1 shallot , finely chopped
• 1 tbsp capers , finely chopped
• handful basil leaves

1. 1.        Cook potatoes in boiling water until tender, adding corn for final 5 mins, then drain and allow to cool a little.
2. 2.        For the dressing, mix the vinegar, oil, shallot, capers, basil and some seasoning.
3. 3.        Heat grill to high. Rub a little dressing on the salmon and cook, skinned-side down, for 7-8 mins. Slice tomatoes and place on a serving plate. Slice the potatoes, cut the corn from the cobs and arrange over the tomatoes. Top with the salmon, then drizzle over the remaining dressing.

Warm quinoa salad with grilled halloumi (serves 3)

Per serving- 603 kcalories, protein 28g, carbohydrate 40g, fat 37 g, saturated fat 16g, fibre 1g, sugar 7g, salt 3.1 g

Ingredients

Process

• 3 tbsp extra-virgin olive oil
• 1 small red onion , sliced
• 1 large roasted pepper from a jar, thickly sliced, or a handful of ready-roasted sliced peppers
• 200g quinoa
• 500ml vegetable stock
• small bunch flat-leaf parsley , roughly chopped
• zest and juice 1 lemon
• large pinch sugar
• 250g pack halloumi cheese , cut into 6 sliced

1. 1.        Heat 1 tbsp of the oil in a medium saucepan. Cook the onion and pepper for a few mins, then add the quinoa and cook for a further 3 mins. Add the stock, cover and turn the heat down to a simmer. Cook for 15 mins or until soft, then stir through half the parsley. Heat the grill.
2. 2.        Meanwhile, mix the lemon zest and juice with the remaining parsley and oil, and a large pinch of sugar and salt. Grill the halloumi until both sides are golden and crisp. Serve the salad with the grilled halloumi and the dressing poured over everything.

Smoked haddock with lemon & dill lentils (serves 2)

Per serving- 288 kcalories, protein 33g, carbohydrate 30g, fat 4 g, saturated fat 1g, fibre 7g, sugar 7g, salt 2.5 g

Ingredients

Process

• 100g/ 4oz Puy lentils
• 1 small onion , finely chopped
• 1 carrot , finely chopped
• 1 celery stick, finely chopped
• 300ml/ ½ pint vegetable stock
• 1 rounded tbsp half-fat crème fraîche
• 2 tbsp chopped dill
• zest ½ lemon
• 2 x 100g/4oz smoked haddock fillets
• 50g/ 2oz baby spinach leaves

1. 1.        Tip the lentils into a pan with the onion, carrot and celery. Pour in the stock and bring to the boil. Give it a stir, then reduce the heat, cover and simmer for 20-25 mins, until the lentils are tender.
2. 2.        Mix together the crème fraîche, half the dill and the lemon zest, adding a little seasoning. Put the fish in a shallow dish with a splash of water and cover with cling film. Microwave on Medium for 4-6 mins until the fish flakes easily.
3. 3.        When the lentils are cooked, stir in the spinach until the leaves are barely wilted, then stir in the crème fraîche mixture. Divide between 2 warmed plates and top with the haddock. Scatter over the remaining dill and serve.

Red mullet with tomatoes, olives & anchovies (serves 4)

Per serving- 356 kcalories, protein 38.7g, carbohydrate 1.7g, fat 21.6 g, saturated fat 4.1g, fibre 1.2g, salt 1.0 g

Ingredients

Process

• 4 large red mullet (about 300g each), scaled, boned and butterflied
• 4 tbsp olive oil
• 200g cherry tomatoes , halved
• 20 pitted black olives , sliced
• 3 anchovies , in olive oil
• a squeeze lemon juice
• a handful basil , leaves roughly chopped

1. 1.        Clean the fish and pat dry with kitchen paper. Heat a large frying pan with the oil until hot. Season the fish and fry for 11/2 minutes, skin-side down. Turn over and cook the other side for 1-11/2 minutes. Transfer to a plate and keep warm.
2. 2.        Tip the cherry tomatoes into the pan and add the olives and anchovies. Toss over a high heat for a couple of minutes, adding a squeeze of lemon juice, and cook until the tomatoes have softened slightly. Toss in the basil and immediately divide between warm serving plates. Place the fish on top, skin-side up, and serve.