Fast fish

Tuna Steaks with a Cucumber, Dill and Wild Rocket Salsa
Tuna and other meaty-fleshed fish like marlin, swordfish and shark lend themselves well to pan grilling as their firm texture holds the steaks together.

Serves 4

half a large cucumber
50g wild rocket
2 tbsp chopped fresh dill
3 tbsp vegetable or sunflower oil
1 tbsp red wine vinegar
salt and black pepper
4 x tuna steaks

1. Cut the cucumber in half lengthways and use a teaspoon to scoop out the seeds. Cut lengthways into strips then dice finely. Toss together with the wild rocket and dill.
2. Heat a ridged grill pan (preferably non-stick) over a medium-high heat. Brush the tuna steaks with a bit of the oil. Mix the rest of the oil with the vinegar and season with salt and pepper.
3. Lay the fish in the hot grill pan and fry for 2–3 minutes each side, depending on thickness. It’s best to serve this fish medium rare, so don’t overcook it.
4. When the fish is done, remove to individual warmed plates and top each steak with a handful of the salsa. With the pan still on the heat pour in the vinegar and oil mixture and let sizzle for a few seconds before pouring it over the fish and salsa. Serve immediately.

Tip. Substitute fennel for the cucumber for a crisp contrast and a faint aniseed flavour.

Simple Sole
Sole and plaice have soft white flesh and a delicate flavour which shouldn’t be overpowered with other strong additions. Both will work for this recipe. Chervil is a member of the parsley family and has a faint anise flavour, which is particularly good with fish.

Serves 4

4 x large sole or plaice fillets, skinned
3 tbsp flour, seasoned with salt and pepper
75g unsalted butter
2 tbsp chopped flat-leaf parsley or chervil
juice of 1 lemon
4 lemon wedges for garnish

1. Spread the seasoned flour on a plate and lightly coat each fillet.
2. Heat about a third of the butter in a large frying pan and when it is sizzling and frothy fry 2 of the fillets over a medium heat until golden, about 2 minutes each side. Remove to plates and keep warm.
3. Add a little more butter and fry the other 2 fillets.
4. Melt the rest of the butter till sizzling then add the lemon juice and parsley or chervil. Swirl around for 10 seconds or so then pour over the fish and garnish with the lemon wedges.

Tip. Instead of frying whole, cut the fillets into strips about 2cm wide and 8cm long to make goujons – they will take slightly less time to cook.

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