Quickly pull the legs and tails off the prawns and peel off the shells, leaving the heads on for bonus flavour.

Run the tip of your knife down their backs and pull out the vein.

Put a large non-stick frying pan on a medium heat.

Peel and very finely slice the garlic, fry with 1 tablespoon of olive oil until crisp, then scoop out and put aside, leaving the garlicky oil behind.

Stir the curry powder into the oil, then add the prawns.

Fry for 4 minutes, or until the prawns are cooked through, tossing regularly.

Stir in the mango chutney for 30 seconds, taste, season to perfection with sea salt and black pepper, then dish up.

Scatter over the crispy garlic, finely grate over half the lime zest and serve with lime wedges, for squeezing over.

Finely chop 2 radishes with the pickled ginger, then dress with the soy, 1 tablespoon of extra virgin olive oil and 2 teaspoons of water and put aside.

Very finely slice the remaining radishes with their leaves.

Place the beans in a non-stick frying pan on a high heat, cover with boiling kettle water, boil for 2 minutes, then drain.

Return the pan to a medium-high heat.

Rub the tuna with 1 teaspoon of olive oil and a pinch of sea salt and black pepper, then sear for 1½ minutes on each side, so it’s blushing in the middle.

Divide the beans and radishes between your plates, half-tear the tuna and place proudly on top, then spoon over the pickled ginger mixture, drizzling all the juices around the plate.

Finish with 1 teaspoon of extra virgin olive oil.

Lay out 4 rashers of pancetta, slightly overlapping them.

Place a piece of cod on top, generously season with black pepper, then roll and wrap in the pancetta, and repeat.

Place in a large non-stick frying pan on a medium heat and cook for 8 minutes, turning occasionally, adding the rosemary for the last 2 minutes.

Remove the fish to a plate.

Toss the lentils into the pan with 1 tablespoon of red wine vinegar and push to one side to reheat for 1 minute and pick up all that residual flavour, while you quickly wilt the spinach with a splash of water alongside.

Taste, season to perfection with sea salt and pepper, and divide both between your plates.

Sit the wrapped cod on top of the lentils with the rosemary, and drizzle with 1 teaspoon of extra virgin olive oil.

Check the mussels – if any are open, give them a tap and they should close; if they don’t, discard them.

Peel and finely slice the garlic.

Finely chop the chives.

Put a large deep pan on a high heat.

Pour in 1 tablespoon of olive oil, then add the garlic and most of the chives, followed 1 minute later by the cider.

Bring to a fast boil, then add the mussels and clotted cream, cover and leave for 3 to 4 minutes, shaking the pan occasionally.

When all the mussels have opened and are soft and juicy, they’re ready.

If any remain closed, discard them.

Taste the sauce, season to perfection with sea salt and black pepper, then dish up and sprinkle over the remaining chives before tucking in.

Preheat the grill to high.

Scoop out the artichokes, halve lengthways and place in a large non-stick ovenproof frying pan on a medium heat with 1 tablespoon of oil from their jar.

Quarter the courgettes lengthways, cut out the core, slice them at an angle the same size as the artichokes and add to the pan.

Cook for 10 minutes, stirring regularly.

Finely slice the top leafy half of the mint, tossing half into the pan with a splash of water.

Rub the sole with a little olive oil, sea salt and black pepper, then lay skin side up on the veg.

Place the pan directly under the grill for 7 to 10 minutes, or until the skin is wonderfully crisp – keep an eye on it!

Meanwhile, finely slice the chillies, mix as much as you dare with the remaining mint, 2 tablespoons of red wine vinegar and 1 tablespoon of extra virgin olive oil, then taste and season to perfection.

Plate up the veg and sole, pulling back half the crispy skin to expose the fish, then drizzle over the chilli mint dressing.

Place 1 tablespoon of olive oil in a large shallow casserole pan on a high heat.

Halve the tomatoes, adding them to the pan skin side down.

Blister for 2 minutes without moving them while you chop the haddock into 4cm chunks.

Stir the haddock, korma paste, lime pickle and coconut milk into the pan.

Bring to the boil, then simmer for 6 minutes, taking care not to break up the fish.

Taste, season to perfection with sea salt and black pepper, then dish up.

Joy.

Place a large non-stick frying pan on a medium-high heat.

Rub the miso all over the tuna, then pat on the sesame seeds to cover.

Place in the hot pan with 1 tablespoon of olive oil and sear for 1½ minutes on each side, so it’s beautifully golden on the outside but blushing in the middle.

Remove to a board to rest.

Quickly wipe out the pan with a ball of kitchen paper, then return to the heat.

Trim the spring onions and slice at an angle the same length as the sugar snaps, tossing both into the hot pan with a few drips of red wine vinegar and a pinch of sea salt for 2 minutes to lightly catch and char.

Slice the sesame tuna and serve on top of the veg, drizzled with 1 teaspoon of extra virgin olive oil.

Pour 1cm of olive oil into a large non-stick frying pan on a medium-high heat and leave to get hot – keep an eye on it.

Meanwhile, slice the squid tubes into 1cm rings, then toss all the squid with the flour and a pinch of sea salt and black pepper until well coated.

Halve and destone the avocado, then scoop the flesh into a bowl.

Finely grate in the zest of 1 lime, squeeze in the juice, and mash until smooth.

Taste, season to perfection, and divide between two plates.

To test if the oil is hot enough, carefully drop a piece of squid into the pan – if it sizzles and turns golden, it’s ready.

Piece by piece, gently place the rest of the squid in the hot oil and cook, turning with tongs, until golden all over (work in batches, if you need to).

Remove to a plate lined with kitchen paper to drain, then plate up over the avo.

Drizzle over the chilli sauce and a little extra virgin olive oil, and serve with lime wedges, for squeezing over.

Whack the lemongrass against your work surface and remove the tough outer layer.

Peel the ginger, then very finely chop with the inside of the lemongrass and most of the coriander, stalks and all, reserving a few nice leaves in a bowl of cold water.

Chop the salmon into 1cm chunks over the mix on your board, then push half the salmon to one side.

Chop the rest until super-fine, almost like a purée, then mix the chunkier bits back through it and season with sea salt and black pepper.

Divide into 4, then shape and squash into 2cm-thick patties.

Place a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil.

Cook the patties for 2 minutes on each side, or until nicely golden.

Spoon the chilli jam over the fishcakes, add a splash of water to the pan, turn the heat off, and jiggle to coat.

Serve sprinkled with the drained coriander.

Wash the potatoes, chop into 3cm chunks and cook in a pan of boiling salted water for 12 minutes, or until tender, adding the peas for the last 3 minutes.

Meanwhile, pick and finely chop most of the mint leaves and put aside.

Place a non-stick frying pan on a medium-high heat.

Once hot, put 1 tablespoon of olive oil and the remaining mint leaves in to crisp up for 1 minute, then scoop the leaves on to a plate, leaving the oil behind.

Season the scallops with sea salt and black pepper and fry for 2 minutes on each side, or until golden.

Crumble in the black pudding (discarding the skin) so it crisps up alongside.

Drain the peas and potatoes, return to the pan, mash well with the chopped mint and 1 tablespoon of extra virgin olive oil, taste and season to perfection.

Plate up with the scallops and black pudding, drizzle lightly with extra virgin olive oil, and sprinkle over the crispy mint.