Mussel and Onion Stew

• Serves: 4

• Preparation time: 30 min
• Cooking time: 15 min

• Ingredients

• 4½ lb (2 kg) fresh mussels
• ¼ pint (150ml) dry white wine
• 1 oz (25g) butter
• 2 large onions, skinned and chopped
• 1 oz (25g) plain wholemeal flour
• ½ pint (300ml) milk
• 2 tbsp chopped fresh parsley
• 2 tbsp single cream

• Method

• Wash the mussels under cold running water and scrape off any barnacles with a small sharp knife.
• Cut off the fibrous beards that protrude from between the shells.
• Wash in several changes of water and discard any that are cracked or do not close when tapped with a knife.
• Put the wine in a large saucepan and bring to the boil.
• Add the mussels, cover and cook over a high heat for 3 - 4 minutes or until the mussels open, shaking the pan occasionally.
• Discard any mussels that have not opened.
• Drain the mussels, reserving the juice.
• Remove the mussels from the shells.
• Melt the butter in a saucepan and lightly fry the onions for about 5 minutes, until soft but not coloured.
• Stir in the flour and cook for a minute.
• Gradually add the milk and the mussel cooking liquid, stirring, until the sauce thickens, boils and is smooth.
• Simmer for 1 - 2 minutes.
• Return the mussels to the pan with the parsley and cream.
• Serve with crusty bread.

Crab Salad

• Serves: 2

• Preparation time: 20 min

• Ingredients

• 1 tbsp lemon juice
• 1 tbsp mayonnaise
• 1 tbsp natural yogurt
• 8 oz (225g) crab meat
• half cucumber, diced
• 2 tomatoes, skinned and cubed
• 2 oz (50g) pasta shells, cooked
• pepper
• lettuce, shredded
• cucumber and lemon slices, to garnish

• Method

• Mix together the lemon juice, mayonnaise and yogurt.
• Combine the dressing with remaining ingredients, except the lettuce and crab.
• Serve the crab on a bed of shredded lettuce on top of the other ingredients, garnished with cucumber and lemon slices.
• Serve with buttered brown bread.

Fish Cakes with Herbs

• Serves: 4

• Preparation time: 30 min
• Cooking time: 10 min

• Ingredients

• 10 oz (275g) haddock, skinned and boned
• 1 tbsp lemon juice
• 1 tbsp Worcestershire sauce
• 1 tbsp creamed horseradish
• 4 fl oz (100ml) milk
• 1 tbsp snipped fresh chives
• 1 tbsp chopped fresh parsley
• 12 oz (350g) potatoes, cooked and mashed
• 2 oz (50g) fresh wholemeal breadcrumbs

• Method

• Puree the fish in a blender or food processor with the lemon juice, Worcestershire sauce and horseradish.
• Stir in the milk, chives, parsley and potatoes.
• Shape the mixture into 4 fish cakes and coat with breadcrumbs.
• Grill under a moderate heat for 5 minutes on each side, until browned.

Balsamic Tuna

• Preparation Time 20 minutes
• Serves 4

• Ingredients
• 4 tuna steaks
• 1 tablespoon olive oil
• 2 plum tomatoes - diced
• Half a sweet onion - diced
• 1 garlic clove - crushed
• 2 tablespoons orange marmalade
• 4 tablespoons balsamic vinegar

• Method
• Preheat oven to 375 degrees f
• Bake tuna steaks for 6-8 minutes
• Heat oil - saute onion and garlic
• Add tomatoes
• Stir in marmalade and vinegar
• Serve salsa over tuna

Bengal Fish Curry

• Serves: 4

• Preparation time: 25 min
• Cooking time: 20 min

• Ingredients

• 1½ lbs (700g) firm fleshed fish (trout or red mullet works best)
• 1 tsp ground turmeric
• 1¼ tsp salt
• 5 tbsp cooking oil
• 1 large onion, finely chopped
• ¼- inch cube of root ginger, peeled and grated
• 1 tbsp ground coriander
• ½ - 1 tsp chili powder
• 1 tsp paprika
• 10 oz (275g) thick set natural yogurt
• 4 - 6 whole fresh green chillies
• 1 - 2 cloves garlic, peeled and crushed
• 1 tbsp chick pea flour
• 2 tbsp chopped coriander leaves

• Method

• Clean and wash the fish and pat dry.
• Cut each fish in to 1½ - inch pieces.
• Gently rub into the fish ¼ tsp turmeric and ¼ tsp salt from the specified amount and put aside for 15 - 20 minutes.
• Meanwhile, heat the oil over a medium heat in a large pan, and fry the onion and ginger until the onions are lightly browned (about 6 - 7 minutes).
• Add the coriander, remaining turmeric, chili powder and the paprika, adjust the heat to low and fry for 1 - 2 minutes, stirring continuously.
• Beat the yogurt with a fork until smooth and add to the onion and spice mixture, adjust the heat to medium.
• Add the whole green chillies, the remaining salt and the garlic, stir well.
• Arrange the pieces of fish in this liquid in a single layer and bring to the boil, cover and cook over a low heat for 5 - 6 minutes.
• Blend the flour with a little water to make a pouring consistency.
• Strain this over the fish curry, stir gently and mix.
• Cover and cook for 2 - 3 minutes.
• Remove from the heat and gently mix in half the coriander leaves.
• Transfer the fish curry into a serving dish and garnish with the remaining coriander leaves.