Slowly Does It... (2015)

Salmon Kedgeree

Spicy Monkfish Stew

Spanish Fish Stew

Smoked Haddock & Potato Pie

Baked Salmon with Jersey Royals & Watercress Mayonnaise

Salmon Kedgeree

Preparation Time 15 minutes, plus soaking ✵ Cooking Time 55 minutes ✵ Serves 4 ✵ Per Serving 490 calories, 15g fat (of which 2g saturates), 62g carbohydrate, 0.1g salt ✵ Gluten Free ✵ Easy

50g (2oz) butter

700g (1½lb) onions, sliced

2 tsp garam masala

1 garlic clove, crushed

75g (3oz) split green lentils, soaked in 300ml (½ pint) boiling water for 15 minutes, then drained

750ml (1¼ pints) hot vegetable stock

225g (8oz) basmati rice

1 green chilli, seeded and finely chopped

350g (12oz) salmon fillet

salt and ground black pepper

1. Melt the butter in a flameproof casserole over a medium heat. Add the onions and cook for 5 minutes or until soft. Remove a third of the onions and put to one side. Increase the heat and cook the remaining onions for 10 minutes to caramelise. Remove and put to one side.

2. Put the first batch of onions back into the casserole, add the garam masala and garlic and cook, stirring, for 1 minute. Add the drained lentils and hot stock, cover the pan and cook for 15 minutes. Add the rice and chilli and season with salt and pepper. Bring to the boil, then reduce the heat, cover the pan and simmer for 5 minutes.

3. Put the salmon fillet on top of the rice, cover and continue to cook gently for 15 minutes or until the rice is cooked, the stock absorbed and the salmon opaque.

4. Lift off the salmon and divide into flakes. Put it back into the casserole and fork through the rice. Garnish with the reserved caramelised onion and serve.

COOK’S TIP

Chillies vary enormously in strength, from quite mild to blisteringly hot, depending on the type of chilli and its ripeness. Taste a small piece first to check that it’s not too hot for you. When handling chillies, be extremely careful not to touch or rub your eyes with your fingers, as it will make them sting. Wash knives immediately after chopping chillies. As a precaution, use rubber gloves when preparing them if you like.

Spicy Monkfish Stew

Preparation Time 10 minutes ✵ Cooking Time 35 minutes ✵ Serves 6 ✵ Per Serving 142 calories, 3g fat (of which 1g saturates), 16g carbohydrate, 0.2g salt ✵ Dairy Free ✵ Easy

1 tbsp olive oil

1 onion, finely sliced

1 tbsp tom yum paste (Cook’s Tip)

450g (1lb) potatoes, cut into 2cm (¾in) chunks

400g can chopped tomatoes in rich tomato juice

600ml (1 pint) hot fish stock

450g (1lb) monkfish, cut into 2cm (¾in) chunks

200g (7oz) ready-to-eat baby spinach

salt and ground black pepper

1. Heat the oil in a pan over a medium heat and fry the onion for 5 minutes until golden.

2. Add the tom yum paste and potatoes and stir-fry for 1 minute. Add the tomatoes and hot stock, season well with salt and pepper and cover. Bring to the boil, then reduce the heat and simmer, partially covered, for 15 minutes or until the potatoes are just tender.

3. Add the monkfish to the pan and continue to simmer for 5-10 minutes until the fish is cooked. Add the baby spinach leaves and stir through until wilted.

4. Spoon the fish stew into warmed bowls and serve immediately.

COOK’S TIP

Tom yum paste is a hot and spicy Thai mixture used in soups and stews. It is available from large supermarkets and Asian food shops.

Spanish Fish Stew

Preparation Time 20 minutes ✵ Cooking Time 1 hour 10 minutes ✵ Serves 4 ✵ Per Serving 463 calories, 22g fat (of which 6g saturates), 32g carbohydrate, 1.8g salt ✵ Gluten Free ✵ Dairy Free ✵ Easy

t350g (12oz) small salad potatoes, halved

175g (6oz) chorizo sausage, skinned and roughly chopped

350g jar roasted peppers in olive oil, drained and chopped, oil reserved

1 garlic clove, crushed

2 small red onions, cut into thick wedges

175ml (6fl oz) dry white wine

300g (11oz) passata

25g (1oz) pitted black olives

450g (1lb) chunky white fish, such as cod and haddock, cut into large cubes

salt and ground black pepper

freshly chopped flat-leafed parsley to garnish

1. Preheat the oven to 170°C (150°C fan oven) mark 3. Put the potatoes, chorizo, roasted peppers, garlic, onions, wine and passata into a large flameproof casserole with 2 tbsp of the oil from the peppers. Season with salt and pepper.

2. Bring to the boil over a medium heat, then cover with a tight-fitting lid and cook in the oven for 45 minutes.

3. Add the olives and fish and put back in the oven for 15 minutes or until the fish is opaque and completely cooked through. Spoon into warmed bowls and serve garnished with chopped parsley.

COOK’S TIP

Passata is a useful storecupboard ingredient from the Italian kitchen, which can be used in sauces and stews. It is made from ripe tomatoes that have been puréed and sieved to make a very smooth sauce.

Smoked Haddock & Potato Pie

Preparation Time 15 minutes ✵ Cooking Time 1¼ hours-1 hour 25 minutes ✵ Serves 4 ✵ Per Serving 380 calories, 20g fat (of which 11g saturates), 37g carbohydrate, 1.5g salt ✵ Gluten Free ✵ Easy

142ml carton double cream

150ml (¼ pint) fish stock

3 medium baking potatoes, thinly sliced

300g (11oz) skinless smoked haddock fillets, roughly chopped

20g pack fresh chives, chopped

1 large onion, finely chopped

salt and ground black pepper

lemon slice to garnish

green salad to serve

1. Preheat the oven to 200°C (180°C fan oven) mark 6. Pour the cream into a large bowl. Add the fish stock and stir well to combine.

2. Add the potatoes, haddock, chives and onion and season with salt and pepper. Toss everything together to coat. Spoon the mixture into a shallow 2.4 litre (4¼ pint) ovenproof dish.

3. Cover the dish with foil, put it on a baking tray and cook for 45 minutes. Remove the foil and cook for 30-40 minutes until bubbling and the top is golden.

4. To check that the potatoes are cooked, insert a skewer or small knife - it should push in easily. If you like, you can put the dish under a hot grill to make the top layer crisp. Leave to cool slightly, then serve with a green salad.

COOK’S TIP

For the lightest texture, make sure you use floury baking potatoes, as salad potatoes are too waxy.

Baked Salmon with Jersey Royals & Watercress Mayonnaise

Preparation Time 15 minutes ✵ Cooking Time 50 minutes ✵ Serves 6 ✵ Per Serving 560 calories, 41g fat (of which 7g saturates), 15g carbohydrate, 0.8g salt ✵ Gluten Free ✵ Easy

1 tsp fennel seeds (optional)

1 tsp rock salt

2 tbsp olive oil

450g (1lb) Jersey Royal potatoes, sliced thickly

6 skinless salmon fillets

6 slices prosciutto

150g (5oz) good-quality mayonnaise

75g (3oz) plain yogurt

juice of ½ lemon

40g (1½oz) watercress, finely chopped

1 tbsp capers, roughly chopped

300g (11oz) cherry tomatoes on the vine, cut into bunches

salt and ground black pepper

lemon wedges to serve

1. Preheat the oven to 200°C (180°C fan oven) mark 6. Crush the fennel seeds, if using, and the salt in a pestle and mortar. Put into a bowl with half the oil, then add the potatoes and toss. Layer the potatoes in a large roasting dish and cover with foil. Cook in the oven for 20 minutes.

2. Check the fish for stray bones, then season with salt and pepper. Wrap a slice of prosciutto around the middle of each fillet, making sure the seam is underneath.

3. Mix the mayonnaise with the yogurt and lemon juice. Stir in the watercress and capers and check the seasoning.

4. Remove the foil from the potatoes and continue cooking for 10 minutes or until they are almost tender. Arrange the tomatoes and fish on top of the potatoes, then sprinkle the fish with the remaining oil. Cook for 15-20 minutes.

5. Serve with the lemon mayonnaise and lemon wedges.