Kitchen Hero. Donal Skehan

      OATS AND SEEDS CRUSTED FISH WITH LEMON

      This is a great twist on homemade fish fingers and is a super way to pack even more nutrients into kids’ dinners without them even realising.

      SERVES 4

      3 TBSP WHOLEMEAL FLOUR

      SEA SALT AND FRESHLY GROUND BLACK PEPPER

      3 TBSP ROLLED OATS

      3 TBSP MIXED SEEDS

      1 LARGE EGG

      4 SKINLESS WHITE FISH FILLETS, SUCH AS HADDOCK OR COD (150–200G/5–7OZ EACH), SLICED INTO ROUGH CHUNKS

      SUNFLOWER OIL, FOR SHALLOW-FRYING

      TO SERVE

      MIXED LEAF SALAD

      LEMON WEDGES

       Combine the flour and a generous amount of salt and black pepper on one plate and the oats and seeds on another. Beat the egg in a shallow dish.

       Dip a piece of fish first in the flour, shaking off any excess, then dip in the beaten egg and lastly in the oats and seeds mix. Place on a plate and repeat with the rest of the fish.

       Pour enough oil into a large frying pan until it is about 1cm (½in) deep and heat over a high heat. Fry the fish for 2–3 minutes on each side until golden brown. Remove with a fish slice and drain on a plate lined with kitchen paper

       Serve with a mixed leaf salad and wedges of lemon.

      QUICK AND SIMPLE BEEF IN BLACK BEAN SAUCE

      A fairly classic dish, but you can really pump up the flavours when making it at home. It takes just minutes to prepare and gives you delicious results.

      SERVES 4

      400G (14OZ) WHOLEWHEAT NOODLES

      400G (14OZ) RUMP STEAK, THINLY SLICED

      1 LARGE THUMB-SIZED PIECE OF FRESH ROOT GINGER, PEELED AND CRUSHED

      3 GARLIC CLOVES, PEELED AND CRUSHED

      1 RED CHILLI, FINELY CHOPPED

      5–6 SPRING ONIONS, THINLY SLICED

      3 TBSP SESAME OIL

      SUNFLOWER OIL, FOR FRYING

      1 TSP SOFT DARK BROWN SUGAR

      1 TBSP CHINESE RICE WINE

      3 TBSP DARK SOY SAUCE

      5 TBSP BLACK BEAN SAUCE

      JUICE OF 1 LIME

      A GOOD HANDFUL OF FRESH CORIANDER, ROUGHLY CHOPPED

       Cook the noodles according to the instructions on the packet, drain and set aside.

       In a bowl, combine the beef, ginger, garlic, chilli and spring onions with the sesame oil.

       Heat a large wok or frying pan over a high heat, add a little sunflower oil and swirl to coat the sides. Add the beef mixture and stir-fry for 3–4 minutes until the beef is tender. Add the sugar, rice wine, soy sauce and black bean sauce and stir to combine. Cook for a further minute and add the lime juice.

       Transfer the beef mixture to a large serving dish, leaving a little of the sauce in the wok. Throw the cooked noodles and the coriander into the wok and toss together. Serve the noodles and beef in the same dish and bring to the table.

      Prosciutto, Mozzarella and Sage Pork Chops with Quick Bulgur Wheat

      This is one of my super-speedy suppers which can easily be thrown together the minute you come in the door. Bulgur wheat is my little superhero store-cupboard ingredient. It’s a wheat grain that has already been cooked, dried and cracked so it has a short cooking time. It is like a very nutty couscous, doesn’t take long to prepare and is packed with health benefits. It’s also cheap as chips.

      SERVES 4

      4 LARGE PORK CHOPS

      FRESHLY GROUND BLACK PEPPER

      4 LARGE FRESH SAGE LEAVES

      110G (4OZ) MOZZARELLA CHEESE, CUT INTO 4 THIN SLICES

      4 SLICES OF PROSCIUTTO (ABOUT 60G/2½OZ)

      BULGUR WHEAT

      250G (9OZ) BULGUR WHEAT

      1 TSP VEGETABLE BOUILLON POWDER

      250G (9OZ) CHERRY TOMATOES, ROUGHLY CHOPPED

      A GOOD HANDFUL OF FRESH BASIL, ROUGHLY CHOPPED

      DRIZZLE OF EXTRA VIRGIN OLIVE OIL

      SEA SALT

       Put the bulgur wheat in a bowl with the vegetable bouillon powder. Cover with about twice the volume of boiling water and stir to combine. Cover with cling film and set aside for 10–15 minutes until the bulgur wheat has soaked up all the water.

       Preheat the grill to medium-high.

       Place the pork chops on a plate and season both sides with black pepper. Press a large sage leaf onto one side of each chop then turn over and place a slice of mozzarella on the other side. Now comes the opportunity to show off your Blue Peter skills by wrapping each pork chop in prosciutto. My best advice is to lay a slice of prosciutto on a flat board, place a chop on top, sage side down, and then simply wrap the slice around the chop.

       Arrange the chops on a grill tray and cook under the hot grill for 3–4 minutes on each side until cooked through.

       When the bulgur wheat is cooked, stir through, then drain off any excess water. Add the tomatoes, basil and olive oil and season with salt.

       Serve the pork chops with a generous portion of bulgur wheat and feel happy that you served up a tasty dinner in a matter of minutes.

      CREAMY SPINACH CHICKEN PASTA

      I love recipes that come with a dash of nostalgia and this one never fails to deliver. In what now feels like another life, I was in a band with my Swedish pal Jonathan and, while staying at his place, I picked up this great recipe from his ‘Mama’, Kerstin. She really knows how to feed a crowd and this dish is absolutely delicious.

      SERVES 4

      300G (11OZ) TAGLIATELLE

      A KNOB OF BUTTER