Chef Ravinder Bhogal shares her favourite fish recipes for tasty and healthy food quick

MOVE over cod and chips! Ravinder Bhogal’s colourful fish dishes are the catch of the day!

Posh sardines on toast

2

Serves 4

Prep time 20 mins

Cooking time 5 mins

Cals 553

Sat fat 6g

For the onion salad

*1 red onion, finely sliced into rings

*1tbsp dried oregano

*¹/₂tsp caster sugar

*60ml extra virgin olive oil

*30ml red wine vinegar

For the flatbreads

*4-8 sardines (depending on size), gutted and heads removed (you can ask your fishmonger to do this for you)

*Extra virgin olive oil, for brushing

*4 flatbreads

*1 small clove garlic

*4 heirloom tomatoes, sliced

*Handful cherry tomatoes, cut into quarters

*Handful basil, torn

*Handful flatleaf parsley picked

*1tsp sumac

1 An hour before you are ready to cook the sardines, put the onion slices into a bowl, season with salt and pepper, scatter over the oregano and sugar, then pour over the olive oil and red wine vinegar. Mix thoroughly and leave until the onions are soft.

2 Heat a griddle or a frying pan until it’s very hot. Brush the sardines with a little olive oil. Rub the bread all over with the garlic clove and sprinkle some olive oil on top. Put the fish and bread separately on the griddle and cook for 2 minutes each side or until the bread is warmed through and the sardine flesh turns opaque and charred.

3 To serve, layer the tomatoes on top of the bread, followed by one or two sardines. Top with the onion dressing, some fresh basil, parsley and a scattering of sumac.

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Hot & sour salmon

2

Serves 4

Prep time 20 mins

Cooking time 15 mins

Cals 395

Sat fat 4g

*45g cashew nuts

*4 x 125g salmon fillets, skin on

*¹/₂tsp chilli flakes

*¹/₂tsp fennel seeds

*1tbsp rapeseed oil

*Handful mint

*Handful coriander

*Handful Thai basil (optional)

*¹/₂ cucumber, halved, deseeded and finely sliced

*1 firm mango, cut into matchsticks

*1 shallot, very finely sliced

*Jasmine rice, steamed, to serve

For the dressing

*1 small clove garlic, crushed

*1tsp chopped lemongrass

*1 coriander root

*1 small red chilli, finely chopped

*1-2tbsp lime juice

*1tbsp soft brown sugar

*2tbsp fish sauce

1 Heat a dry pan until hot, then add the cashews and toast until just golden. Remove from the heat and set aside.

2 Score the salmon skin several times. In a pestle and mortar, grind together the chilli flakes and fennel seeds and then scatter over the salmon. Lightly oil the fish, and cook skin-side down in a hot pan for 2-3 minutes each side.

3 Meanwhile, for the dressing, pound together the garlic, lemongrass, coriander root and chilli in a pestle and mortar, then add all the remaining ingredients and stir until the sugar has dissolved. Taste and adjust with more lime, sugar or fish sauce as needed.

4 In a large bowl, toss the mint, coriander, basil, cucumber, mango and shallots together with the dressing. Break up the fish into bite-sized pieces and add to the bowl with the cashews. Serve in individual bowls with rice.