Fish food for thought

Barbecued fresh sardines really capture the flavour of summer and are ready in minutes.

Preparation time: 10 minutes, plus marinating (optional)

Cooking time: 4 minutes to 6 minutes

Serves: 2

6 sardines, from the fish service counter, gutted and cleaned

1 red chilli, deseeded and finely chopped

2 cloves garlic, finely chopped

1 tbsp Waitrose lemon-infused olive oil

1 unwaxed lemon, cut into wedges

Butterfly the sardines by removing the heads, trimming the fins and cutting open the fish from the belly to the tail. Open out the fish and place flesh-side down on a chopping board, pressing down firmly along the backbone with your fingers until the fish is flattened.

Turn the fish over and carefully and slowly pull out the backbone, cutting it off at the tail end. Remove any small bones left behind.

Mix the chilli, garlic and oil in a large shallow bowl. Add the sardines and coat well on both sides. If you have time, leave in the fridge to marinate for 10-20 minutes.

Preheat the grill to high or, if cooking on a barbecue, wait until the coals are glowing red under a thin layer of ash. Cook the sardines for about 2-3 minutes on each side until the flesh is opaque. At the same time, grill or barbecue the lemon wedges until starting to char. Serve with a salad of Romaine lettuce, new potatoes and the charred lemon wedges.

Cook’s tips:

If you prefer, keep the gutted sardines whole. Just score, marinate and cook as above. Try other infused oils such as basil, chilli or garlic as marinades or drizzled over pasta.

Drinks recommendation:

Fresh fish and lemon oil will taste even better with a dry, refreshing white with citrus flavours.

Pan-Fried Prawns with Avocado and a Rose Harissa Mayonnaise

Spice up juicy prawns and a mayonnaise dip with rose harissa for a summer meal.

Preparation time: 15 minutes

Cooking time: 5 minutes to 6 minutes

Serves: 2

Juice of 1 lemon

3 tsp Belazu rose harissa

12 raw Madagascan tiger prawn tails, peeled, about 250g

2 tbsp Waitrose organic mayonnaise

1 Hass avocado

15g butter

Pour the lemon juice into a non-metallic bowl and stir in 1 teaspoon of the rose harissa. Peel the prawns but leave their tails on. Add the prawns to the marinade and set aside.

In a small bowl or ramekin, stir the remaining rose harissa into the mayonnaise for the dip.

Cut the avocado in half lengthways down to the stone and all the way round. Twist the two halves in opposite directions and pull apart. Lift out the stone using the point of a sharp knife. Peel the skin and slice the flesh, then arrange on 2 plates.

Melt the butter in a frying pan, add the prawns with the marinade and cook for about 5-6 minutes, stirring occasionally, until the prawns are opaque and pink. Divide between the plates, season with black pepper, and serve with crusty bread, lemon wedges and the rose harissa mayonnaise dip.

Cook’s tips:

Prepare ahead, cover and refrigerate up to 4 hours in advance. To prevent the avocado slices turning brown from exposure to the air, coat them with a little lemon juice.

Drinks recommendation:

It makes sense to pair seafood with a white wine from a coastal region.

Cornish Mackerel with Lime and Coriander

Grilled mackerel, packed with essential omega 3 oils, is simple to prepare and ready in minutes.

Preparation time: 10, plus marinating

Cooking time: 12 minutes to 14 minutes

Serves: 2

2 whole Cornish mackerel, cleaned, from the fish service counter

1 red chilli, deseeded and finely chopped

Grated zest and juice of 1 lime

1 tbsp olive oil

20g pack fresh coriander, finely chopped (including the stems)

1 clove garlic, crushed

Make 4 diagonal slashes across the mackerel on each side, cutting down to the bone. Place in a shallow dish.

Make the rub by mixing the chilli, lime zest and juice, olive oil, coriander, garlic and a little sea salt. Place one third of the rub into the cavity of each fish and rub the remainder over the skin. Cover, place in the fridge and marinate for 30 minutes to an hour.

When ready to cook, preheat the grill to high – or heat the barbecue, making sure the coals are glowing red under a thin layer of ash before you start cooking. Place the mackerel on a grill rack, drizzling over the lime juice from the rub, and cook for 6-7 minutes on each side until the skin is crispy and the flesh just-cooked.

Serve the mackerel with a fresh tomato salad and chunks of floury wholemeal bread.

Cook’s tips:

Ask for the head of the mackerel to be removed at the fish service counter, if you prefer. When time is short, just squeeze a fresh lime over the fish and sprinkle with salt before cooking.

Drinks recommendation:

Riesling from New Zealand, has floral notes, sweet citrus flavours and a mineral complexity. A refreshing apéritif, it is good with spicy chicken, white meat and fish.

Creamy Salmon Pasta With Fennel And Fresh Herb

Organic salmon is poached with fennel and white wine then tossed into pasta with herbs and crème fraîche in this speedy supper dish.

Preparation time: 10 minutes

Cooking time: 12 minutes

Serves: 4

400g Waitrose organic fusilli pasta

1 tbsp organic olive oil

1 large organic fennel bulb, trimmed and sliced

530g Waitrose 4 Scottish organic salmon fillets, cubed

200ml organic dry white wine

200g tub Yeo Valley organic half fat crème fraîche

20g pack fresh organic mint, chopped

20g pack fresh organic curly parsley, chopped

½ x 100g pack Waitrose wholesome Italian organic pine kernels, toasted

Bring a saucepan of water to the boil and cook the pasta according to pack instructions. Drain well, return to the pan, and put the lid on to keep the pasta warm.

Meanwhile, heat the oil in a frying pan, add the fennel and fry for 3-4 minutes until softened. Add the salmon and cook for 2-3 minutes until lightly coloured.

Pour in the wine, cook for 2-3 minutes until reduced by half, then stir in the crème fraîche, mint and parsley. Heat through and season to taste.

Gently stir the salmon and fennel mixture into the pasta. Divide between 4 bowls and sprinkle with the toasted pine kernels. Serve with Waitrose Organic Italian Salad.

Cook’s tips:

To toast the pine kernels, place in a small dry frying pan set over a medium heat, and stir occasionally until they become a golden brown.

Alternatively, place on a plate lined with kitchen paper and microwave on high for 2-3 minutes until golden.

Drinks recommendation:

Serve with a glass of Chardonnay, a white wine that suits this dish.

Tuna, Lemon & Basil Spaghetti

Serves 2

Preparation time: 5 minutes

Cooking time: 10 minutes

150–200g essential Waitrose spaghetti

225g jar Waitrose albacore tuna in extra virgin olive oil

1 tsp Cooks’ Ingredients capers, chopped

grated zest and juice of 1 lemon

½ x 25g pack fresh basil

Add the spaghetti to a large pan of boiling water for 10 minutes until just cooked.

While the pasta is cooking, drain the tuna, reserving the oil, and flake the fish. Mix the flaked fish with the capers, lemon zest and juice and most of the shredded basil. Toss the drained pasta with the tuna mixture and 2 tablespoons of the oil. Season, garnish with the reserved basil and serve.