Fruit Recipes

Mango: Seabass with a Mango and Coriander Salsa

Serves 2

230g pack mango, diced
2 tomatoes, diced
½ red onion, finely diced
½ red chili, finely chopped
½ bunch fresh coriander, roughly chopped
1 tbsp rice wine vinegar
1 tsp light soy sauce
Freshly ground black pepper

2 x 175g sea bass fillets, skin on
2 tsp oil

Method
Firstly make the salsa by placing all of the ingredients apart from the fish and oil into a bowl and mixing well.  Cover and place into the refrigerator.

Pat the fish dry with kitchen paper and check there are no bones.  Heat the oil in a frying pan.  Place the fillets skin-side down into the hot oil and cook for 2-3 minutes over a high heat until coloured.  Carefully turn the fillets over and cook for another 2-3 minutes until the fish is just cooked.

Remove the fish from the pan and serve with the salsa divided between each plate.

Pineapple: Pork Casserole with Butternut Squash and Pineapple

Serves 4

2 tbsp plain flour
1 large pinch dried chilli flakes
900g shoulder of pork, diced
6 tbsp sunflower oil
1 onion, chopped
1 clove garlic, crushed
2 carrots, peeled and sliced
½ butternut squash, peeled and sliced
400g pack pineapple chunks
300ml chicken stock
2 – 3 tbsp freshly chopped coriander

Method
Pre-heat the oven to 180°C (160°C if using a fan oven) Gas Mark 4.

Mix together the flour, salt, pepper and chilli. Coat the pork with the seasoned flour. Spoon half of the sunflower oil into a medium sized metal casserole dish and heat. Brown the meat in batches. Remove the meat from the pan and add the remaining oil, heat through and fry the onions until soft.  Add the garlic and continue to cook for about a minute. Return the meat to the pan and add the carrots, squash and pineapple, together with any juice from the pack. Add the stock and bring to the boil. Place into the oven for about 2 hours, or until tender. Remove from the oven and stir the coriander through. Serve with steamed rice or mashed potatoes.

Pomegranate: Chicken with Pomegranate and Walnuts

Serves 4

200g basmati rice
400 ml cold water
4 skinless chicken breasts, cut into quarters
Salt and freshly ground black pepper
2 tbsp sunflower oil
1 large onion, halved and sliced
1 clove garlic, crushed
50g walnut pieces
1 tsp ground cinnamon
150ml chicken stock
1 x 90g pack pomegranate seeds
2 tbsp freshly chopped flat leaf parsley

Method
Put the rice into a pan, add the water, stir well and bring to the boil. Reduce the heat to a simmer. Cover and cook until the water has been absorbed and the rice is tender, about 20 minutes.

Meanwhile, season the chicken with salt and pepper. In a large non-stick pan, heat the oil over a medium – high heat.  Add the chicken and fry until browned on both sides, turning once. Transfer the chicken to a plate and set aside.

Add the onion, garlic and walnuts to the pan and fry until the onion is soft and lightly browned. Stir in the cinnamon.  Cook until aromatic, scraping up any browned bits. Return the chicken with any juices to the pan, add the stock and simmer for 5-6 minutes until the chicken is thoroughly cooked. 

Add the pomegranate and cook through for a further minute or so. Stir in the parsley and serve.