With the summer sun sizzling, salad season has definitely arrived, but long gone are the days when a salad comprised some lettuce, cucumber and tomatoes simply thrown into a bowl; today we experiment with a whole host of ingredients combining the most mouth-watering flavours for a satisfying meal.

These recipes all feature in-season British watercress, grown in flowing spring water in beds around Hampshire and Dorset.

This little salad leaf adds a powerful peppery punch to any dish, as well as a healthy kick. Watercress is the original superfood containing more than 50 vital vitamins and minerals, while research suggests that there is a link between watercress and cancer prevention.

With British watercress easily available in all major supermarkets until October and the delicious recipes below, there’s really no excuse not to add more watercress to your diet:

Mackerel and Watercress Salad with Orange and Chilli

What could be better for summer but a fresh fish salad? Possibly one to try on the barbecue but whichever way you cook it, it’s delicious!

Serves 4 as a starter or 2 as a main meal

Prep time: 20 minutes

Cooking time: 5 minutes

  • 4 mackerel fillets
  • ½ tsp ground coriander
  • ½ tsp ground black pepper
  • 2 oranges
  • 1 red chilli, deseeded and finely chopped
  • ½ tsp Dijon mustard
  • ½ tbsp good quality honey
  • 85g watercress
  • ½ a small red onion, finely sliced

1. Pre-heat the grill to medium-high.

2. Zest half an orange and mix well with the coriander, black pepper, and half the chopped chilli.

3. Lightly score the skin of the mackerel fillets with a sharp knife, being careful not to cut into the flesh. Press the spice mixture into the skin.

4. Segment the oranges. Cut off the top and bottom, then cut away any peel and pith using a paring knife. Holding the peeled orange over a bowl, use the paring knife to cut each segment away from the centre. Put the segments to one side and squeeze the remaining orange to release any juice.

5. Measure 2 tbsp of the orange juice into a small bowl, then mix the with mustard, honey and remaining chopped chilli.

6. Place the mackerel fillet skin side up on a grill tray. Grill for 4-5 minutes or until cooked through with crisp skin.

7. While the fish is cooking, divide the watercress between four plates. Scatter with the orange segments and sliced red onion. Drizzle with the orange dressing and top with the grilled mackerel. Serve immediately.

Italian Herb-Roasted Chicken with Watercress, Sun-Blushed Tomatoes and Salsa Verde

In true Italian fashion, here’s a Mediterranean-influenced salad with a whole roast chicken that’s ideal for sharing with friends and family

Serves 4 as a main meal

Prep time: 40 minutes

Cooking time: 1 hour 45 minutes

  • 1 x 1.5kg whole chicken
  • 2 tbsp extra virgin olive oil
  • 2 tbsp chopped thyme
  • 1 tbsp chopped rosemary
  • 1 tbsp chopped oregano
  • 2 bulbs garlic, separated into cloves (unpeeled)
  • 150g watercress
  • 75g sun-blushed tomatoes
  • 75g black pitted olives
  • 1 tbsp sherry vinegar
  • Salt and pepper

For the salsa verde

  • 1 bunch flat parsley, finely chopped
  • 1 bunch basil, finely chopped
  • 1 tbsp capers 6 anchovy fillets, finely chopped
  • 1 tbsp lemon juice
  • 8-10 tbsp extra virgin olive oil
  • 1 tsp mustard
  • Salt and pepper

1. Preheat the oven to 220°C. Rub the chicken all over with the olive oil, then season inside and out with salt and pepper and place in an oven tray, breast side up. Rub the chopped herbs over the chicken and scatter the garlic cloves in the baking tray. Place in the oven and roast for 15 minutes.

2. Turn the heat down to 180°C. Gently pour ½ of the wine over the chicken, being careful not to disturb the herb crust. Place back into the oven and roast for a further 15 minutes.

3. Reduce the oven temperature to 150°C. Pour the remaining wine over the chicken and roast for a further hour, or until cooked through. To check the bird is fully cooked, insert a knife into the inner thigh and make sure the flesh is cooked right through to the bone. Alternatively, use a meat thermometer. The inner thigh temperature should register 70°C.

4. While the chicken rests, make the salsa verde. Mix together the parsley, basil, anchovies and capers. Then add the olive oil until desired consistency is reached. Add the lemon juice, mustard and salt and pepper, tasting as you go. Adjust seasoning to taste. Alternatively, this sauce can be made by whizzing everything in a food processor, although the hand-chopped rustic version is preferred by some!

5. Finally, construct the salad. Tip the roasting juices out of the chicken and pour into a bowl. Peel the roasted garlic cloves and add to the bowl along with the tomatoes and olives. Add the watercress and mix well, then divide salad between four plates.

6. Carve the chicken and serve with the salsa verde on the side.