Ingredients

4 portions of ray
zest and juice of 1 lemon (or orange)
4tbsp soy sauce
2tbsp honey

To serve

Stir fried vegetables and noodles or steamed rice

Method

• Preheat oven to 200°C/gas mark 6
   
• Make glaze by combining lemon juice, zest, soy sauce and honey. Pour over ray and allow to marinate for 5 minutes
   
• Place in oven and cook for 10-12 minutes
   
• Serve with stir fried vegetables and noodles or steamed rice

Ingredients

4 Large Pollack cutlets ( or other chunky white fish cutlets)
115g of chorizo sausage - finely chopped
115g toasted flaked almonds
1 bag of baby spinach 
Olive oil § Butter

Method

• Heat oven to 190 o centigrade / 375 Fahrenheit
  
   
• Heat frying pan over a medium heat, add a small knob butter and a little olive oil
  
   
• Place cutlets on the pan and allow both sides to brown and transfer to an oiled ovenproof dish place. Roast in the oven for 7 - 8 mins.
  
   
• Meanwhile add the chorizo to frying pan, sauté until crisp, add almonds and finally add the baby spinach for the last few seconds
  
   
• Serve Pollock on warm dish with a spoon of spinach and chorizo mix on each plate
  
   
• Serve with new potatoes and salad dressed with vinaigrette.

Ingredients

600g monkfish fillets – cut into small pieces
Olive oil

Sauce
1 tablespoon finely chopped fresh parsley
Knob of butter
2 tablespoons extra virgin olive oil
2 tablespoons capers
2 grapefruits

Method

• Segment the grapefruit by peeling away the skin and white pith with a sharp knife
   
• Remove each segment and discard the rest
   
• Fry monkfish in small amount of olive oil until just cooked
   
• Make sauce by gently heating the butter and olive oil in a saucepan over a low heat. When warm, add grapefruit, capers and chopped parsley
• Pour over fish and serve immediately

Ingredients 

600g monkfish fillet
8 thin slices of Parma ham (optional)
2 red peppers - cut in half and seeds removed
1 teaspoon white wine or balsamic vinegar
100mls cream
1 teaspoon castor sugar
Olive oil § Salt and pepper

Method

• Drizzle the peppers with a little olive oil and roast in a hot oven (180 °c– 200°c) for approx 20 mins
  
   
• Remove from the oven, place in a bowl, and cover tightly with cling film. Leave to cool
  
   
• If using the Parma ham, tightly wrap the monkfish fillet with the slices of ham. (It may be necessary to secure the ham with a cocktail stick)
  
   
• Place fish on an oiled oven proof tray, and bake in the oven for 15 – 20 minutes
  
   
• While the fish is cooking, remove the skins from the peppers
  
   
• Place into a liquidiser with the cream. Blend until smooth, add vinegar and sugar to taste
  
   
• Correct seasoning if necessary
  
   
• Remove fish from the oven and cut into thick slices with a sharp knife. Arrange on plates and serve drizzled with the red pepper sauce