Easy: 100 delicious dishes for every day. Bill Granger

swimming through a confusing, watery battleground recently. We’ve all learnt the importance of brain-charging, mood-lifting Omega 3, and I’ve certainly discovered that my waistline loves fish three times a week. No dinner is quicker to put on the table than a fillet of fish, it literally takes minutes to cook. Now we’re weighing up these plus points against the environmental dangers of overfishing. I try to buy fish that’s from sustainable fisheries and keep up with current developments, but I’m not giving it up just yet; not while I still have my old jeans to fit into.

       Fillet of fish

       Tandoori Fish + Cucumber Tomato Salad

       Hoisin Marinated Salmon + Chilli Soy Tenderstem Broccoli

       Baked Fish with Capers, Potatoes and Lemon

       Spanish Fish Stew

       Yellow Fish Curry + Coconut Rice

       Pan-Fried Salmon with Cucumber and Lemon Salsa

       Chunky Fishcakes

      

       TANDOORI FISH + CUCUMBER TOMATO SALAD

      My recipe says to marinate this for 15 minutes. In my life, and probably in yours, this ends up being a rushed three minutes. Try to do as I say, not as I do. Or do your best!

       3 tablespoons thick Greek yoghurt

       3 tablespoons tandoori curry paste

       1 tablespoon lemon juice

       2 garlic cloves, crushed

       1 tablespoon grated ginger

       4 white fish fillets, skinned (about 180g each)

       lime pickle (shop bought)

       1 lime, cut into wedges

      Preheat a grill to high. Mix together the yoghurt, tandoori paste, lemon juice, garlic and ginger in a bowl. Add the fish and coat well. Cover and leave to marinate in the fridge for 15 minutes.

      Lift the fish from the marinade and place in a single layer on an oven tray lined with foil, keeping space between each fillet. Grill for 3–4 minutes, or until just cooked. Serve with the cucumber tomato salad, lime pickle and lime wedges. SERVES 4

       CUCUMBER TOMATO SALAD

       ½ long cucumber, roughly chopped

       2 tomatoes, roughly chopped

       2 tablespoons thick Greek yoghurt

       2 tablespoons roughly chopped mint leaves

       1 teaspoon cumin seeds, toasted and lightly crushed

      Place the cucumber, tomato and yoghurt in a bowl and stir gently to combine. Add the mint leaves and scatter with cumin seeds.

      

       HOISIN MARINATED SALMON + CHILLI SOY TENDERSTEM BROCCOLI

      The combination of hoisin and fish works here because of the meatiness of the salmon.

       2 tablespoons soy sauce

       2 tablespoons hoisin sauce

       1 tablespoon rice wine vinegar

       1 tablespoon olive oil

       1 tablespoon lemon juice

       2cm piece ginger, grated

       2 garlic cloves, finely chopped

       1 red chilli, roughly chopped

       4 salmon fillets, skinned (about 175g each)

       steamed rice

      Stir together the soy sauce, hoisin sauce, vinegar, olive oil, lemon juice, ginger, garlic and chilli in a large bowl. Add the salmon and leave to marinate in the fridge for at least 15 minutes and up to 1 hour.

      Preheat the oven to 220°C/gas mark 7. Arrange the salmon fillets in a single layer on a roasting tray lined with baking paper. Roast for 15 minutes (the fish should still be pink in the centre). Serve with chilli soy tenderstem broccoli and steamed jasmine rice. SERVES 4

       CHILLI SOY TENDERSTEM BROCCOLI

       100ml soy sauce

       2 tablespoons Chinese black rice vinegar

       2 tablespoons light-flavoured oil

       1 red chilli, finely chopped

       1½ teaspoons caster sugar

       1 tablespoon lime juice

       500g tenderstem broccoli, trimmed

      Place the soy sauce, vinegar, 1 tablespoon of the oil, chilli, sugar and lime juice in a bowl and stir well. Tip the remaining oil into a saucepan of boiling salted water and blanch the broccoli for 30 seconds, until tender but still crisp and bright green.

      Drain and arrange on a warm serving platter. Pour over the dressing and serve immediately.

STEAMED RICE

       400g long-grain white, jasmine or basmati rice

       600ml water

      Rinse the rice in a fine sieve, preferably until the water runs clear, and drain well. Put the rice and water in a large saucepan with a tight-fitting lid. Bring to the boil, put the lid on the pan, reduce the heat to low and cook for 12 minutes. Turn the heat off and leave to stand for 10 minutes.

      Do not remove the lid at any time during the cooking and standing process. Serve immediately. SERVES 4

      

       BAKED FISH WITH CAPERS, POTATOES AND LEMON

      Dinner