Seafood Stir Fry

Serves 4


400g monkfish cheeks, skinned

1 tbsp sunflower oil

2.5cm piece root ginger, peeled & finely chopped

2 cloves garlic, peeled & crushed

1 bunch spring onions, washed, trimmed & chopped

oriental stir-fry vegetable pack

2 tbsp soy sauce

½ tsp Chinese five spice seasoning

1-2 tsp sesame oil (optional)


1. Heat the oil in a large frying pan or wok. Stir fry the ginger and garlic for 1 minute.

2. Keeping the heat high add the onions and stir-fry for a further 1 minute. Add the fish and cook for 2-3 minutes.

3. Stir in the vegetables and toss over a medium heat until the vegetables begin to soften. Add the soy sauce, five spice and a splash of sesame oil.

4. Serve straight away.

Pan-fried Herring Roe on Toast with Capers and Parsley

Serves 2


Soft or hard roe from 4 herrings, (soft roe is traditional, but this is preference)

2 tablespoons flour seasoned with salt and freshly ground black pepper

30g butter

2 tablespoons Worcestershire sauce

splash of lemon juice

1 tablespoon capers

1 tablespoon chopped flat leaf parsley

2 rounds toasted wholemeal bread to serve


1. Roll the roe in the seasoned flour.

2. Melt half of the butter in a large frying pan and heat until it is hot and foaming.

3. Add the roe and pan-fry for 1 – 2 minutes, turning once.

4. They are cooked when they feel firm to the touch.

5. Lift onto the rounds of toast and keep warm.

6. Wipe out the frying pan, add the remaining butter, allow it to melt and just turn brown, remove from the heat and splash in the Worcestershire sauce, lemon juice, capers and parsley.

7. Swirl around the pan and then season to taste.

8. Pour over the herring roe and serve hot.


Traditionally made with smoked mullet roe, today cod’s roe is often used. Icelandic cods roe is particularly good and considered the best for smoking. The membrane surrounding the roe of cod from this cold water is more robust and holds better during the smoking process.

Serves 4


2 slices white bread

225g smoked cods roe, skinned

3 small cloves garlic

4 tablespoons each sunflower oil and olive oil

3 tablespoons Greek yoghurt

juice ½ lemon

freshly ground black pepper

Carrot and celery sticks, to serve


Put all the ingredients into a food processor and whiz together until a smooth paste is formed. Pile into a serving dish and garnish with the vegetable sticks.