Rachel’s Pan-fried turbot with Fennel and papaya salsa

rachel turbot 5816

First, make the salsa. If you’re using papaya, cut it in half and scoop out all the small black seeds and discard them. Cut the papaya halves in half again, then slice off the peel. Cut the flesh into roughly 1cm (about ºin) dice and place the diced papaya flesh in a bowl.

If you’re using a mango, slice off the two ‘cheeks’ on the narrow sides of the stone and set aside. Then, using a peeler or a small fruit knife, remove the peel from the piece of mango that has the stone, and cut the flesh into 1cm (about ºin) dice and put in a bowl. Then, taking one of the mango ‘cheeks’ cut a grid of 1cm (about ºin) squares in the flesh, cutting down as far as the skin but not through it. Then, turn the cheek inside out so that it resembles (well, kind of!) a hedgehog, and cut off the cubes of mango flesh. Repeat with the other ‘cheek’ and place all the mango pieces in a bowl.

Trim off the base and the green top from the fennel bulb, reserving the fennel fronds for later. Peel off the outer piece of the fennel if it is at all brown or discoloured. Cut the trimmed fennel into 1cm (about ºin) dice and add it to the bowl of diced papaya or diced mango, whichever you’re using, along with the finely chopped red onion, the chopped fresh coriander, the lime juice, and the extra-virgin olive oil. Season to taste with salt and freshly ground black pepper. It should taste fresh and zingy. The salsa can sit for a few hours.

To pan fry the fish, first dry the fillets on kitchen paper then season them with salt and freshly ground black pepper. Heat a cast iron or non-stick frying pan on a high heat until it is very hot and smoking. Add a dash of extra-virgin olive oil, then immediately add the fish fillets. Cook them for just a few minutes, depending on thickness, on one side. Turn them over when they are golden on one side. Cook on the other side until they are just golden and opaque all the way through.

Serve with just a few spoonfuls of the salsa.



Poached Eggs on Tomato and Mushroom Toasts



  • Olive oil
  • 2 large flat mushrooms, thinly sliced
  • Pinch of salt & black pepper
  • 1 tablesp. white wine vinegar
  • 4 eggs
  • 4 thick slices of good bread, toasted on one side
  • 4-6 cherry tomatoes, thinly sliced
  • 4 slices cheese

To Cook

Heat a little of the olive oil and sauté the mushrooms for a minute or two and season.
Set aside. Bring a shallow pan of water to simmer, add the vinegar and salt. Break one egg onto a saucer, stir the water to create a whirlpool, tip in the egg and leave to cook for 3 minutes. Using a slotted spoon, lift on to a plate. Repeat with the remaining eggs. Keep the water hot.

Heat the grill to high, arrange the mushrooms on the untoasted side of the bread, cover with the tomatoes and then the cheese, grill for 5-6 mins until the cheese has just melted. Place the toast on warmed plates. Slide all the eggs back into the hot water and leave for 30 seconds, lift out and drain on kitchen paper, then put one on top of toast. Season and serve.

Nutritional Analysis per Serving

Protein: 16g 

Carbohydrates: 25g 

Fat: 16g  

Iron: 2.2mg 

Energy: 292 kcal 


French Toast with Banana & Walnuts



  • 4 fresh bananas, sliced
  • l 50g fresh walnuts, roughly chopped
  • l Maple syrup, to serve (optional)

For the French toast:

  • 2 eggs, beaten
  • 100ml milk
  • 1 tbsp caster sugar
  • 4 slices of thick white bread, cut in half diagonally
  • 25g butter


Mix the eggs, milk and sugar in a shallow dish and beat well. Add the bread, then turn in the liquid until well soaked.

Heat half the butter in a large non-stick frying pan, then add 2 triangles of bread and fry on each side until golden brown. Then repeat the process with the next 2 pieces.

Put two pieces of French toast on each plate, cover with fresh banana slices, drizzle with maple syrup and then sprinkle with chopped walnuts to serve.