Fish

ROASTED HERB SALMON - Serves 4
Prep time: 20 min; Cooking time: 10 -15 min.

INGREDIENTS
4    5-ounce salmon fillets, about 1/2 inches thick
2    tablespoons Dijon mustard
2    tablespoons fresh lemon juice
1    tablespoon minced fresh thyme (or 1 teaspoon dried)
1    tablespoon minced fresh rosemary (or 1 teaspoon dried)
1    teaspoon dried oregano
½    teaspoon salt
½    teaspoon ground black pepper Cooking spray
1    small yellow onion, thinly sliced
2    tomatoes, thinly sliced

METHOD
» Make three to four 2-inch-long, ¼-inch-deep, evenly spaced slits along the top of each salmon fillet
» In a shallow dish, whisk together mustard, lemon juice, thyme, rosemary, oregano, salt and pepper.

» Add salmon and turn to coat both sides. Cover with plastic wrap and refrigerate 15 minutes.
   (If you are using a whole fish, do the same. The marinade will seep into the slits.) Reserve marinade.

» Preheat oven to 450[degrees] F. Coat a shallow baking pan with cooking spray.
» Arrange onion and tomato slices in the bottom of prepared pan. Place salmon on top of onion and
   tomato. Pour remaining marinade over salmon.
» Roast 10-15 minutes, until fish is fork-tender

SALMON TERIYAKI WITH SEASAME NOODLES - Serves 4

INGREDIENTS
4 salmon fillets (approx 175g each)
½ tbsp chopped fresh ginger
1 garlic clove crushed
3 tbsp kikkoman teriyaki marinade
2 tbsp sesame seeds
200g sliced runner beans
Noodles to serve

METHOD

Place salmon in a shallow dish and rub with ginger, garlic and teriyaki marinade and cover. Leave for 30 minutes or overnight in the fridge.

Heat a large heavy-based frying pan over a low heat, add the sesame seeds and stir until golden - transfer to a bowl, return the pan to a medium heat, pat the salmon dry, season with salt and pepper and cook skin side up for 4 minutes. Turn the fillets cooking for: 3 minutes for pink or 4 minutes if you like your salmon cooked through.

Cook the sliced runner beans in a saucepan of boiling salted water for 3-4 minutes until just tender then drain thoroughly.

Place the fish on a bed of beans and scatter with toasted sesame seeds.

Serve with noodles cooked according to packet instructions.

SPICE-CRUSTED TUNA WITH CHERRY TOMATO COMPOTE - Serves 4

INGREDIENTS
2 tbsp coriander seeds
1 tbsp peppercorns
Pinch of salt
4 Tuna steaks (125-150g each)
1 red & 1 yellow pepper, seeded and finely chopped
1 clove garlic crushed
250g cherry tomatoes, halved
1 tsp wine vinegar
2 tbsp parsley chopped

METHOD

Roughly crush the coriander seeds and peppercorns with a pinch of salt and use to coat the tuna steaks.
Dry fry the peppers, add the garlic and cherry tomatoes and turn in the pan for 1-2 minutes until just slightly softening. Remove from the heat and stir in the wine vinegar and parsley.
Cook the tuna steaks for 2-4 minutes each side depending on how well done you like them
Serve with the compote, new potatoes and green vegetable.