About this recipe: Poaching skate in the oven with fresh fish stock couldn't be simpler, and accompanied by a simple orange and lemon sauce, it makes a no-hassle dinner. Serve with roasted potato slices and courgettes or beans.
For scallops with citrus and chive sauce, use 12 large scallops (without their corals). Heat 1 tbsp extra virgin olive oil in a large non-stick frying pan, add the scallops and sear over a high heat for about 1 minute on each side or until caramelised on the outside, but still moist inside. Keep warm while you make the sauce as in the main recipe, replacing the parsley with 1½ tbsp snipped fresh chives. * Instead of roasted potatoes, make a wild rice and lemongrass pilaf to serve with the skate. Fry 4 chopped shallots in 1 tbsp extra virgin olive oil, then add 250 g (8½ oz) mixed long-grain and wild rice. Pour in 600 ml (1 pint) vegetable stock and stir in 1 tsp finely chopped lemongrass. Cover and simmer for 20 minutes, or according to the packet instructions, until the rice is tender and the stock has been absorbed. Add 3 tbsp chopped fresh coriander and serve.
An orange can provide more than twice the recommended daily intake of vitamin C. This is one of the water-soluble vitamins that cannot be stored by the body, so it is essential to eat fruit and vegetables containing vitamin C on a daily basis. * The vitamin C content of potatoes varies with their age, dropping from 21 mg per 100 g (3½ oz) for freshly dug potatoes to 9 mg after 3 months storage.
B1, B6, B12, C, niacin * potassium * A, B2, folate, calcium, copper, iron, selenium, zinc