SEARED FILLET OF SALMON WITH NEW POTATOES AND CITRUS SALAD Farm-raised salmon, like their wild counterparts, are a healthy and nutritious food. Beyond being a low saturated fat and high quality protein source, they are also abundant in omega-3 fatty acids, which are becoming recognized as extremely vital to the health and well-being of people from infancy to old age. Many health authorities recommend eating fatty fish twice a week to ensure an adequate intake of omega-3. Farm-raised salmon is lower in saturated fat and higher in omega-3 than most varieties of wild salmon and other fatty fish. Its year-round availability and lower cost compared to wild salmon make it an excellent choice for health-conscious consumers. When we were kids we didn't have the same scarceness of fresh fish and during salmon season we could eat it to our hearts contents. I distinctly remember my mother's salmon and mayonnaise sandwiches on homemade bread with capers and onions. Even today whenever I feel sad it's the one dish that makes me happy and reminds me of her love. INGREDIENTS 16 small new potatoes, scrubbed clean 3 oranges 3 lemons About 125ml / 4fl oz olive oil 4 salmon fillets, skinned 4 tbsp fresh coriander, chopped 200g / 7oz rocket leaves Serves 4 Place the potatoes in a pan of boiling salted water and bring to the boil. Cover the pan, reduce the heat and simmer for 12 - 15 minutes until the potatoes are tender. Drain the water, allow the potatoes to cool and then cut them into slices. Season and drizzle a little of the olive oil over them. Holding one of the oranges over a large bowl to catch the juices, peel and segment the orange, discarding all the pith, using a sharp serrated knife. Prepare the remaining oranges and the lemons in the same way. Place the orange and lemon segments in a separate bowl. Add 100ml (3.5fl oz) of the olive oil to the juices and whisk together to combine. Season to taste.

An Ideal Match Dalla Cia Chardonnay 2003 Match texture to texture with this Chardonnay – salmon’s richness and full flavour are perfectly complemented by this wine’s smooth and round taste and soft butteriness. It’s a very lightly wooded wine, so the natural citrus flavours shine through, the perfect bridge between the fish and the orange and lemon touches of the salad. Dalla Cia Chardonnay is both fresh and plush, and you’ll love the combination. An Interesting Match Hartenberg Weisser Riesling 2003 Riesling loves salmon and this off-dry version has developed tropical fruits and a lovely tang that will enhance the full, slightly sweet salmon flavours as well as the bright salad.

1. Belgian endives are grown in the dark in order to keep them white in colour. This is the labour-intensive process that makes them so expensive. 2. Latin Americans wrap avocados and give them as wedding gifts. 3. Certain frogs can be frozen solid, thawed and can then continue living. 4. Each year, insects eat 1/3 of the earth's food crop. 5. Fish that live more than 800 meters below the ocean surface don't have eyes

Word of the month: Blanch Definition: 1. To briefly plunge usually fruit and vegetables into boiling water and then quickly into cold water to stop the cooking process. Blanching is used to firm the flesh, loosen the skin and heighten and set the colour and flavour of vegetables before cooking or freezing.

Freeze Fruit and Vegetables The important thing to remember is that freezing does not add flavour to fresh fruit and vegetables. If these foods are to be of a high quality after they are frozen they must be of the highest quality before they are frozen. Almost all vegetables and fruits should be prepared for freezing as soon after picking as possible. The longer they are held the more flavour and nutrients they lose. Most vegetables need to be prepared first. For example peas need to be removed from their pods. Blanching helps to keep the flavours from changing so it is always a good idea to blanch all fruit and vegetables before freezing. Place the desired fruit or vegetables into boiling water and then plunge them immediately into a sink full of icy tap water to stop the cooking process. Allow the fruit and vegetables to chill until they are thoroughly cooled on the inside. Place the prepared fruit and vegetables into appropriate containers or bags; label each bag correctly, not forgetting to add the date, and store in the freezer right away.