Food File - What's in season in June

PubChef's guide to what's in season in June

Courgettes

- also known as zucchini, these baby marrows are a major component of Mediterranean cuisine. Needing very little preparation or cooking they have a low calorific value. Young and tender courgettes can be steamed or pan-fried or even eaten raw. As they become larger, their flavour depletes. Great in ratatouille or set omelettes such as frittata they are also delicious stuffed or cooked au gratin. Courgettes freeze well, if sliced and blanched first.

Gooseberries

- Rich in potassium and vitamin C, the dessert varieties can be eaten raw when fully ripe. However, it is the young fruit that make the best pies, preserves and chutneys. As a sauce they are a traditional accompaniment to mackerel but can be served with roast pork or duck. Containing little sugar, they too are good for those watching their waistline, although the young fruit always need to be sweetened.

Broad beans

- These are at their best when the pods are pale green and soft and the beans are still small, the whole young pod can be eaten or the beans removed and cooked. As the pods toughen, the beans need to be removed. Traditionally served as a purée, which works well with pork, or coated with butter and tarragon and served as an accompaniment to roast meats. They are also great in salads, soups and dips. The beans contain a chemical substance that some are allergic to.

Grey mullet

- Available all year round, but at its best between June and August. An oily fish with a firm texture, the grey mullet is ideal for barbecuing, steaming or roasting and is prepared like bass. Always sold whole, it can be baked and stuffed with fennel, rosemary or thyme, being particularly tasty when accompanied by a blackberry sauce.