Recipes: Fresh food in a flash

THE best recipes make life easy, so we've given you three to choose from!

salmon with fennel and orange

THE best recipes make life easy, so we've given you three to choose from!

Take our vegetable frittata - make it for dinner and then eat leftovers for lunch - it's freezer friendly too.

Or, for a quick dinner try our salmon salad or tasty tandoori chicken burger.

SALMON WITH FENNEL, ORANGE & CHICKPEAS

Serves 4

Preparation time: 20 minutes

Cooking time: 5 minutes

Skills needed: Basic

2 oranges, peeled

1 fennel bulb, trimmed, very thinly sliced

1 x 400g can chickpeas, rinsed, drained

1/2 red onion, thinly sliced

1/3 cup fresh continental parsley leaves

2 tbsp chopped fresh dill

1 large (about 375g) skinless salmon fillet, pin boned (see note)

Olive oil spray

50g baby rocket leaves

Lemon wedges, to serve

Holding 1 orange over a large bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Add to the bowl. Use your hands to squeeze the juice from the remaining flesh. Repeat with remaining orange.

Add the fennel, chickpeas, onion, parsley and dill to the bowl. Season with pepper and toss to combine.

Preheat a barbecue flat plate or char-grill on high. Cut salmon lengthways into 8 slices. Spray lightly with olive oil and season with pepper.

Cook on barbecue for 1 minute each side for medium or until cooked to your liking. Flake into bite-sized pieces.

Add salmon and rocket to the orange mixture and combine. Divide among serving dishes and serve with lemon wedges.

Note: To pin bone salmon, gently run your fingers over the fillet to locate the bones, then use tweezers to pull them out.

Recipe: Cynthia Black

WINE MATCH

* McWilliams Hanwood Estate 2012 Sauvignon Blanc - $12

More subtle than many overly pungent savvies, here its crunch and tang has a dash of sweetness for popular attraction.

TANDOORI CHICKEN BURGER WITH MANGO CHUTNEY

Serves 4

Preparation time: 20 minutes

Cooking time: 5 minutes

Skills needed: Basic

500g chicken breast fillets

1/3 cup tandoori paste

2 tbsp Greek-style natural yoghurt

1 tbsp fresh lemon juice

Olive oil spray

1 lebanese cucumber

4 large Turkish bread rolls, split, toasted

80g baby spinach leaves

3 ripe tomatoes, thinly sliced

Fresh mint leaves, to serve

1/3 cup mango chutney

MINTED YOGHURT

2/3 cup Greek-style natural yoghurt

1 1/2 tbsp shredded fresh mint

Cut chicken in half horizontally and each piece in half lengthways. Place the tandoori paste, yoghurt and lemon juice in a shallow glass or ceramic dish and stir until combined.

Add the chicken and toss to coat. Cover with plastic wrap and place in the fridge for 10 minutes to marinate.

Preheat a barbecue grill or char-grill on medium-high. Lightly spray both sides of the chicken with olive oil spray. Add chicken to the barbecue and cook for 2 minutes each side or until cooked through.

Meanwhile, make the minted yoghurt. Combine yoghurt and mint in a small bowl.

Use a vegetable peeler to slice the cucumber lengthways into thin ribbons. Spread minted yoghurt evenly over the base of each bread roll. Top with spinach, tomato, cucumber, chicken and mint leaves.

Top with remaining bread and serve with mango chutney.

Recipe: Alison Roberts

WINE MATCH

* The Willows Vineyard 2010 Seven - $20

With the mix of meat, exotic spices and salad elements, a wine needs to be fragrant, bold and dense without being heavy.

VEGETABLE FRITTATA

Serves 4

Preparation time: 20 minutes

Cooking time: 35 minutes

Skills needed: Basic

Olive oil spray

1 tbsp olive oil

500g frozen stir-fry vegetable mix, thawed

6 eggs

1/2 cup milk

Mixed salad leaves, to serve

Preheat oven to 180C. Spray a 20cm (base measurement) square cake pan with oil. Line base and sides with baking paper, allowing the two long sides to overhang.

Heat oil in a large non-stick frypan over medium-high heat. Stir-fry the vegetables for 3 minutes or until soft. Transfer to the prepared pan.

Use a balloon whisk to mix eggs and milk in a bowl until combined. Season with salt and pepper. Pour over vegetables.

Bake for 25-30 minutes or until set and light golden.

Set aside for 10 minutes to cool slightly.

Serve with salad leaves.

Tip: Cut cooled frittata into squares, wrap in two layers of plastic wrap and freeze for easy lunches or mid-week meals.

Recipe: Alison Roberts

WINE MATCH

* Swinging Bridge 2012 Pinot Gris - $20

This NSW central districts pinot gris has a sense of richness to it, a little creamy in the mouth which suits the texture of the frittata.

For more family recipe ideas, head to taste.com.au