Fish and raita

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes, halved
1 large bunch spinach ±400gm

4 cooked beetroot, diced
4 Tblsp fat free plain yoghurt
2 tsp black mustard seeds
1 – 2 cloves garlic, crushed

4 skinless hake fillets
4 Tblsp cornflour
1 tsp ground coriander
1 tsp ground cumin
1 tsp fish seasoning
1 Tblsp vegetable oil

Method
Cook the potatoes in lightly salted water for about 15 minutes.
Drain and keep warm.

Steam the spinach, just until it has wilted and heated through.
Keep warm.

Combine the yoghurt, garlic and mustard seeds.
Pour over the diced beetroot, but only stir it through as you serve the raita.

Mix together the cornflour, coriander, cumin and fish seasoning and place in a long, shallow dish.
Pat the fish dry with absorbent kitchen paper then lightly coat with the cornflour and spices.

Spray the coated fillets and a large frying pan with non-stick cooking spray.
Pour the oil into the pan and place over a medium heat.

Fry the fish about 5 minutes each side until the flesh flakes easily.

Make a bed of spinach on each of 4 dinner plates.
Lay a fish fillet on top of each pile of spinach.
Spoon the raita on top of the fish.
Serve with the plain boiled potatoes.

Creamy hake

Serves 4 : Very easy : Quick

Ingredients
240gm mashing potatoes
60ml fat free milk
1 Tblsp cornflour
400ml fat free milk
2 tsp chicken stock powder
2 tsp Dijon mustard
1 small red pepper, chopped
1 small onion, chopped
200gm broccoli florets
1 cup frozen peas
400gm skinless hake fillets, cut in cubes
80gm grated fat reduced cheddar
2 Tblsp chopped fresh parsley.

Method
Cook the potatoes in lightly salted boiling water until soft.
Drain well and mash.
Beat in the 60ml of milk.
Keep warm.

In a small jug, whisk together the cornflour, mustard, stock powder and milk.

Spray a large pan with non-stick cooking spray.
Dry fry the onion, pepper, broccoli and peas for 3 to 4 minutes.
Pour in the milk mixture.
Simmer for 5 minutes until the sauce thickens, stirring all the time.

Drop in the fish chunks and simmer, covered,for another 5 minutes until the fish is cooked.
Remove the pan from the heat and stir through the cheese.

Serve the creamy fish sauce with the mash.
Garnish with freshly chopped parsley.

Spicy baked fish

Serves 4 : Very easy : Quick

Ingredients
4 hake fillets ea. ±120gm
1 Tblsp Patak’s tikka masala curry paste
2 tsp lemon juice

240gm rice
4 slices lemon

Mixed green salad, to serve

Method
Put the rice on to cook in lightly salted boiling water.
Once cooked, drain and keep warm.

Heat the oven to 200ºC.
Mix together the lemon juice and curry paste.
Spray a baking tray with non-stick cooking spray.
Lay the fish fillets on the baking tray, presentation side up.
Spread the curry paste mix over the top of each fillet.
Bake the fish for 10 to 15 minutes, or until the flesh flakes easily.
(If cooking from frozen, allow 20 minutes.)

Serve the fish alongside the rice, garnished with lemon slices.

Hake with soy bean mash

Serves 4 : Very easy : Quick
Ingredients
4 fillets of hake, each ±120gm
Juice and grated rind of 1 lemon
Fish seasoning

320gm mashing potatoes, cubed
160gm edamame (soy) beans
1 garlic clove, crushed
2 Tblsp chopped fresh basil
100ml chicken stock

24 (or more) cherry tomatoes

Method
Heat the oven to 200ºC.

Boil the potatoes for about 10 minutes.
Add the soy beans (I used frozen) and cook for another five minutes.
Drain well.
Add the garlic and basil to the potatoes and beans and mash well.
Beat in the stock, a little at a time.
Keep warm.

Lay the fish fillets, in a single layer, in a large pyrex dish.
Squeeze over the lemon juice and sprinkle with the rind and fish seasoning.
Scatter the tomatoes over the top.
Bake for 15 minutes, or until the fish flakes easily.

Serve the fish and tomatoes with the mash, and a mixed salad if desired.
This is a chunky mash, quite creamy tasting with the added benefit of extra protein from the beans.

More than potato salad

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes, quartered

1 x 200gm can tuna chunks in brine, drained
1 x 400gm can cannellini beans, rinsed and drained
1 red onion, chopped

2 Tblsp Helman’s low fat mayo
1 Tblsp sweet chilli sauce
1 Tblsp olive oil
1 Tblsp lemon juice
¼ cup fat free milk
4 Tblsp chopped parsley

Method
Whisk together the mayo, sweet chilli sauce, oil, lemon juice and parsley.
Now add the milk, a little at a time, whisking until the dressing is smooth and creamy.

Boil the potato quarters in lightly salted boiling water until cooked – about 10 minutes.
Drain well and allow to cool. (Run cold water over them if you are in a hurry.)

In a bowl, combine the tuna, beans, onion and potatoes together.
Pour in the dressing and turn gently.

Serve with a mixed green salad on the side, if desired.

Salmon pepperonata

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks, each ±120gm
Juice and grated rind of 1 lemon
1 red onion, sliced
1 red pepper, sliced
1 yellow/green pepper, sliced
2 Tblsp seedless raisins
1 Tblsp capers, rinsed and chopped
2 Tblsp red wine vinegar

480gms new potatoes, scrubbed and halved
500gm broccoli florets

Method
Line a baking tray with greaseproof paper.
Lay the salmon on the baking tray and sprinkle over the lemon juice and rind.
Heat the oven to ±200ºC.

Put the potatoes on to cook in lightly salted boiling water.
Cook the broccoli on a steaming rack above the potatoes.
Drain when cooked and keep warm.

Bake the salmon for about 15 minutes, or until it flakes easily.

Spray a small pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Now add the peppers, cover and cook gently for about 5 minutes.
Tip in the capers, raisins and vinegar and stir well.
Simmer gently for 5 minutes to reduce the liquid.

Serve the salmon topped with the pepperonata with the vegetables on the side.
I think the pepperonata is sweet enough with the raisins, but you can add a teaspoon of dark brown sugar, if you like.

Hot and sour fish

Serves 4 : Very easy : Very quick

Ingredients
4 skinless fillets hake, cut in sticks
4 Tblsp cornflour
2 Tblsp vegetable oil

2Tblsp dry sherry
2 Tblsp cider vinegar
2 Tblsp soy sauce
2 Tblsp sweet chilli sauce
250ml vegetable stock

240gm rice
250gm extra fine green beans

Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.

Boil, steam or microwave the beans until they are cooked but still crunchy.
Drain and keep warm.

In a jug, combine the sherry, vinegar, soy, sweet chilli and stock.

Turn the fish pieces in the cornflour to coat, shaking off any excess.
Heat the oil in a large pan and fry the fish for about 5 minutes.
Remove from the pan and drain on kitchen paper.

Pour the sauce into the pan and bring to a boil.
Drop the fish pieces into the sauce and stir gently.
Simmer for another 3 minutes.

Serve the fish on the rice with the beans on the side.
The cornflour dusting on the fish keeps it succulent and helps to thicken the sauce.

Crusted kingklip

Serves 4 : Very easy : Quick

Ingredients
±500gm kingklip fillet
2 slices bread, crumbed
1 Tblsp wholegrain mustard
1 tsp dried thyme

1 medium cabbage
4 Tblsp fat free natural yoghurt

480gm new potatoes (skin on), quartered

Method
Heat the oven to 200ºC.

Cook the potatoes in lightly salted water for 10-15 minutes.
Drain well and crush.
Keep warm.
Steam the cabbage for 10 minutes, or until tender.
Keep warm.

Combine the breadcrumbs, mustard and thyme.

Spray a grill pan with non-stick cooking spray.
Lay the kingklip in the grill pan.
Press the seasoned crumbs on the top.
Bake for 10 – 15 minutes until the flesh flakes easily.

Stir the yoghurt through the cabbage and season with lots of freshly ground black pepper.

Divide the kingklip between four warmed plates.
Serve the cabbage and potato crush alongside the fish.

Grilled fish with warm potato salad

Serves 4 : Very easy : Quick

Ingredients
450gm firm white fish fillets
Fish seasoning

480gms new potatoes, cut in chunks
6 sweet and sour peppadews, sliced
1 orange bell pepper, chopped
12 black olives, sliced
2 Tblsp Helman’s low fat mayo
2 Tblsp natural fat free yoghurt

Method
Heat the grill.

Cook the potatoes in lightly salted boiling water.
Drain well.
Add the peppadew, bell pepper and olives to the potatoes.
Mix the mayo and yoghurt together until smooth.
Pour over the potato chunks and stir to combine.

Spray the fish with non-stick cooking spray and sprinkle with fish seasoning.
Grill (or dry fry) the fish for about 10 minutes until it flakes easily. (Turn fish over after 5 mins)

Serve the fish with the warm potato salad and some mixed salad leaves on the side.


It is very easy to overcook fish and then it becomes dry and unpalatable. Be careful not to overcook, specially if your fillets are not very thick.

Sweet potato fish pie

Serves 4 : Very easy : Quick

Ingredients
240gm mashing potatoes
240gm pink sweet potatoes
150gm butternut

4 haddock fillets
2 cups fat free milk
1 cup frozen peas
1 Tblsp cornflour
½ tsp mustard powder
1 tsp dried dill

2 eggs, hard boiled and chopped

Method
Cook the potato, sweet potato and butternut in lightly salted boiling water.
Drain when cooked and mash well.

Mix the cornflour and mustard to a paste with a little water.

Poach the haddock in the milk until the fish flakes easily.
Remove the fish to a plate and break up into large flakes.
Thicken the milk with the cornflour paste.
Add the peas, chopped egg and dill.
Fold in the flaked fish.

Tip the fish mixture into an oven-proof dish.
Gently spread the potato and butternut mash over the top.
Grill for 10 - 15 minutes to brown and crisp the top.

Serve with a side salad of baby spinach and rocket.


Adding butternut in with the potatoes gives extra colour – and extra vegetables.

Tomato basil fish

Serves 4 : Very easy : Quick

Ingredients
4 x ±120gm hake fillets
1 onion, sliced
1 garlic clove, crushed
2 x 400gm tins chopped tomatoes
2 Tblsp tomato paste
1 – 2 Tblsp fresh chopped basil
500gm baby spinach

480gm new potatoes, halved

Basil sprigs, to garnish

Method
Boil the new potatoes in lightly salted boiling water.
Once cooked, drain and keep warm.

Spray a wide pan with non-stick cooking spray.
Gently dry fry the onions and garlic for 5 minutes.
Add the chopped tomatoes, tomato paste and chopped basil
Simmer, uncovered, for 10 minutes to let the sauce reduce and thicken slightly.

Nestle the fish in the sauce.
Cover the pan and poach the fish for 10 minutes.

Remove the fish from the pan and keep warm.
Fold the spinach into the sauce and cook for a few minutes until it wilts.

Spoon the sauce onto 4 warmed plates and top with the fish.
Garnish with basil sprigs.
Serve with the potatoes.

Pasta with haddock cream sauce

Serves 4 : Very easy : Quick

Ingredients
4 smoked haddock fillets
500ml fat free milk
1-2 Tblsp cornflour

1 onion, sliced
2 leeks, sliced

300gm cauliflower florets
150gm green beans, chopped
½ cup water
2-3 Tblsp fresh chopped parsley

240gm pasta twirls

Method
Boil the pasta in lightly salted boiling water until al dente.
Drain and keep warm.

Poach the haddock in the milk until the fish flakes easily.
Remove the fish from the milk and flake.
Set aside.
Slacken the cornflour with a little water.
Pour the cornflour into the milk and allow to thicken to a sauce.
Set aside.

Spray a pan with non-stick cooking spray.
Dry fry the onion and leeks for about 5 minutes until softened.
Add the cauliflower, beans and water.
Cover and simmer for another 10 minutes.

Pour the milk sauce into the vegetables.
Stir to coat everything.
Fold through the flaked fish and most of the parsley.

Serve the fish and vegetables over the pasta and garnish with the remaining parsley.

Prawn noodles

Serves 4 : Very easy : Quick

Ingredients
2 large carrots, julienne
200gm broccoli florets
100gm mange tout, sliced diagonally
8 baby sweetcorn, quartered lengthways
100gm green beans, cut in 3cm lengths
24 medium prawns, cleaned and deveined
3 x 75gm packs 2 minute noodles, broken up
2 Tblsp dry sherry
3 Tblsp low salt soya sauce
1 tsp grated ginger
2 garlic cloves, crushed
3 spring onions, sliced
2 Tblsp sesame seeds

Method
In a small bowl, combine the sherry, ginger, soy and garlic.
Set aside.

Bring 2 cups of water to a rolling boil.
Cook the carrots, broccoli, sweetcorn, mange tout and green beans for 5 minutes.
Remove the veg from the saucepan to a plate using a slotted spoon.
Drop the prawns into the water and cook until they turn pink – about 2 to 3 minutes.
Remove the prawns to the veg plate using a slotted spoon.

Cook the noodles in the remaining water for 2 minutes.
Drain and return to the pan, adding the sherry/soy sauce.
Tip in the prawns and cooked veg.
Give everything a good stir and allow to heat through again.

Serve garnished with the sesame seeds and spring onions.

Salmon pesto pasta

Serves 4 : Very easy : Quick

Ingredients
240gm pasta shapes – penne, rigatoni, conchigli
1 x 340gm can pink salmon in brine
4 – 6 courgettes, grated
1 garlic clove, crushed
1 tsp chilli paste
2 Tblsp basil pesto
Grated rind of 1 lemon

125gm fat free smooth cottage cheese

Extra pesto to garnish

Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain, retaining about 2 Tblsp of the cooking water.
Return to the pan with the reserved water and the grated courgettes.
Cover with a lid and simmer for 5 minutes.
Stir through the garlic, chilli paste, pesto and lemon rind.
Flake and fold in the salmon and about ½ of the brine.

Remove from the heat.
Stir in the cottage cheese.

Serve immediately, garnished with extra pesto if desired.


This is a great ‘stand-by store cupboard’ recipe. Very quick to prepare. Serve with a fresh salad, if you have the time, ingredients and energy!

Haddock rarebit

Serves 4 : Very easy : Quick

Ingredients
450gms smoked haddock fillets
400gm spinach, coarsely chopped
300gm cherry tomatoes, halved

500ml fat free milk
100gm fat reduced cheddar, grated
2 Tblsp cornflour
2 Tblsp wholegrain mustard

Method
Heat the oven to 180ºC.

Make a cheese sauce using the milk, cornflour and nearly all the cheese.
Stir in the mustard.

Spray a large oven-proof dish with non-stick cooking spray.
Cover the base of the dish with the tomato halves.
Next, distribute the spinach evenly over the tomatoes.
Lay the fish pieces on top of the spinach.
Pour over the cheese sauce, spreading with a spoon so that everything is covered.
Sprinkle on the remaining cheese.

Bake for 35 – 40 minutes until the fish flakes easily.
Brown under the grill if necessary.

Serve with crusty bread, if desired.

Baked fennel fish

Serves 4 : Very easy : Quickish

Ingredients
4 hake fillets, skin on
Fish seasoning
2 Tblsp oil
4 fennel bulbs, trimmed &quartered lengthways
1 red pepper, cut in strips
1 yellow pepper, cut in strips
4 large tomatoes, chopped
6 anchovies, chopped
2 garlic cloves, crushed

480gm potatoes
300gm green beans
Fresh chopped parsley

Method
Heat the oven to 200ºC.

Spray a large oblong pyrex dish with non-stick cooking spray.
Boil the fennel in lightly salted boiling water for about 10 minutes.
Drain well, and arrange in the pyrex dish.

Combine the tomatoes, garlic and anchovies, and pour over the fennel.
Scatter the pepper strips into the pyrex dish.
Drizzle with 1 Tblsp of oil and season with freshly ground black pepper.
Bake for 15 minutes.

Sprinkle the fish with the seasoning and place on top of the veg, skin side up.
Drizzle with remaining oil and return to the oven for another 25 minutes.

While the fish is baking, boil the potatoes until soft.
Drain well, mash and keep warm.
Boil, steam or microwave the beans until cooked, but still crispy.
Drain and keep warm.

Serve the baked fish and vegetables alongside the mashed potatoes and beans.
Garnish with fresh chopped parsley.

Fish with tartare sauce

Serves 4 : Very easy : Quick

Ingredients
4 hake fillets, skin on
Fish seasoning
480gm new potatoes, quartered
12 cherry tomatoes
Mixed salad leaves
4 sprigs of fennel
4 lemon wedges

1 Tblsp tomato sauce
3 Tblsp low fat mayo
1 gherkin, finely chopped
1 Tblsp capers, chopped
1 Tblsp lemon juice

Method
Mix together the mayo, tomato sauce, gherkin, capers and lemon juice.
Set aside.

Cook the new potatoes in lightly salted boiling water until done.
Drain and keep warm.

Spray a pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish for about 5-8 minutes per side.

Serve the fish with the potatoes, tartare sauce and salad vegetables.

Crispy fishcakes

Serves 4 : Very easy : Quick

Ingredients
500gm potatoes
400gm skinless fish fillets
350ml fat free milk
2 tsp wholegrain mustard
3 Tblsp Helman’s low fat mayo
4 spring onions, finely chopped
Grated rind of 1 lemon
3 Tblsp chopped parsley

±60gm plain flour
1 egg, beaten
±80gm dry breadcrumbs

Method
Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.

Poach the fish in the milk until the flesh flakes easily.
Drain and flake the fish.

Mix the mayo and mustard into the potato.
Stir through the parsley and lemon rind.
Gently fold in the flaked fish.
Shape the mixture into 8 fish cakes.

Dip the fish cakes first in the flour, then in the egg and lastly in the breadcrumbs.

Spray a large pan with non-stick cooking spray.
Dry fry the fish cakes for about 5 minutes each side until they are crispy and golden.

Serve 2 fish cakes per person with a fresh salad and lemon slices on the side.

Smoked salmon and sesame seeds

Serves 4 : Very easy : Quick

Ingredients
1 litre veg stock
2 tsp grated fresh ginger
3 x 75gm 2 minute noodles
2 Tblsp peanut butter
2 Tblsp Kikoman soy sauce
250gms smoked salmon
1 tsp sesame oil
1 cucumber, halved and sliced
Bunch spring onions, sliced
2 Tblsp sesame seeds

Method
Roll the strips of salmon lengthways and slice into pin wheels.

Combine the peanut butter and soy sauce.

In a small pan, heat the sesame oil.
Toss in the spring onions and cucumber slices.
Fry lightly while you:

Break the noodles into a saucepan.
Add the stock and ginger.
Cook for 2 minutes – or according to time given on package.
Drain and return to pan.

Tip the onions, cucumber and soy dressing into the noodle pan.
Stir well to combine.
Fold through the salmon pin wheels.

Serve scattered with the sesame seeds and extra soy, if desired.

Horseradish salmon

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks
1 Tblsp lemon juice
1 tsp honey
1 Tblsp horseradish

400gm potatoes
200gm baby spinach, roughly chopped
12 cocktail tomatoes, halved

3 Tblsp low fat mayo
1 Tblsp horseradish
1 Tblsp lemon juice

Method
Combine the mayo and 1 Tblsp each of horseradish and lemon juice.
Set aside.

In a small bowl combine the honey and 1 Tblsp each of horseradish and lemon juice.
Brush this mixture all over the salmon steaks.

Cook the potatoes in lightly salted boiling water.
Add the chopped spinach for the last 5 minutes.
Drain well.
Add a good grind of black pepper and crush* the potatoes and spinach together.
Keep warm.

Spray a frying or griddle pan with not stick cooking spray.
Cook the fish for about 5 minutes each side, or until it flakes easily.

Serve one salmon steak per person, with the potato/spinach crush and tomatoes.
Top the fish with a dollop of the mayo dressing.

*Crushing involves mashing slightly so that there are still whole pieces of potato in there.

Chilli prawn pasta

Serves 4 : Very easy : Quick

Ingredients
300gm thin spaghetti
350gm deveined prawn meat
200gm spinach, roughly chopped
70gm peppadew peppers, drained and quartered
12 fresh basil leaves, shredded
400gm can chopped tomatoes
2 tsp chilli paste
1Tblsp balsamic vinegar
1 Tblsp corn flour

Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain and keep warm.

Spray a large pan with non-stick cooking spray.
Heat the pan and add the tomatoes.
Cook, stirring, for 3 minutes.
Now add the prawns and peppers and continue cooking until the prawns start to turn pink.
Add the garlic and chilli paste and cook for another 2 minutes.
Remove the pan from the heat and stir through the spinach, basil and vinegar.

Tip the pasta into a large serving dish and top with the prawn mixture.


(Photo shows 4 servings – lift pasta through the topping to mix as you serve.)

 

Griddled fish with potatoes and spring onions

Serves 4 : Very easy : Quick

Ingredients
4 large hake fillets, skin on
Fish seasoning
480gms new potatoes, quartered
Bunch spring onions, sliced
2 tsp butter

250gm green beans
2 large fennel bulbs, halved lengthways

3 Tblsp low fat mayo
Grated rind and juice of 1 lemon

Method
Mix together the mayo, lemon rind and juice.
Set aside.

Boil, steam or microwave the green beans and fennel.
Drain and keep warm.

Boil the potatoes in lightly salted boiling water until cooked.
Drain and leave in the colander.
In the same saucepan, melt the butter and gently fry the spring onions for 5 minutes.
Tip the potatoes back into the pan and turn to coat with the buttery onions.
Keep warm.

Spray a griddle pan and the fish fillets with non-stick cooking spray.
Sprinkle the fish seasoning over both sides of the fish.
Cook the fish about 8 minutes each side (skin side first), turning only once.

Serve the fish with the potatoes and vegetables, the mayo dressing separate on the side.

Cheese crust fish

Serves 4 : Very easy : Quick

Ingredients
4 skinless hake fillets ea ±120gm
1 egg, beaten
50gm stale breadcrumbs
40gm rolled oats
2 tsp grated lemon rind
20gm finely grated parmesan
2 Tblsp chopped parsley

250gm mixed broccoli & cauli
4 thick slices butternut
480gm oven chips

Method
Heat the oven to 200ºC.

Combine the oats, breadcrumbs, lemon rind, parsley and cheese.
Dip the fish fillets in the beaten egg and then in the breadcrumb mixture.

Spray 2 baking trays with non-stick cooking spray.
Place the coated fish on one baking tray, and the oven chips on the other.
Bake the fish at 200ºC for 15 – 20 minutes, until it flakes easily.
(Follow the instructions on the oven chip packaging for cooking time.)

Meanwhile, steam, boil or microwave the broccoli, cauliflower and butternut slices until tender.

Serve the fish with the vegetables and oven chips.

The hake fillets I used were long, so I cut them in half to fit on the baking tray.

 

Salmon in shrimp sauce

Serves 4 : Very easy : Quick

Ingredients
4 (±400gm) salmon steaks
2 cups milk
250gm tiny shrimp
2 tsp wholegrain mustard
1 – 2 Tblsp corn flour
1 – 2 Tblsp chopped parsley
Grated rind of 1 lemon

480gm mashing potatoes
500gm green beans

Method
Cook the potatoes in lightly salted boiling water until tender.
Drain, then mash well and keep warm.

Boil, steam or microwave the green beans for about 10 – 15 minutes.
Drain and keep warm.

Place the salmon and half the milk in a large pan.
Partially cover and simmer until the fish flakes easily.
Flake the salmon into bite-sized chunks.
Add the shrimp.

Mix the corn flour to a paste with the remaining milk, the parsley and the mustard.
Stir this mixture into the fish and continue to stir while the sauce thickens.

Serve the salmon over the mashed potato, with the beans on the side.
Garnish with the lemon rind.

Spiced fish with gingered mash

Serves 4 : Very easy : Quick

Ingredients
300gm mashing potatoes
200gm butternut
1tsp grated ginger

4 skinless hake fillets (±120gm ea)
2 tsp soft butter
1-2tsp mild curry paste
Grated rind of 1 lemon
1-2 Tblsp fresh coriander, chopped

4 sprigs of coriander to garnish

Method
Heat the oven to 200ºC.

Peel and cut the potatoes and butternut into chunks.
Cook in lightly salted boiling water for 20 minutes, or until soft.
Drain well and mash.
Add the ginger to the mash and mix well.
Keep warm.

Mix the curry paste, lemon rind and coriander into the butter.

Line a baking tray with baking paper.
Lay the fish on the baking tray and spread with the butter mixture.

Bake the fish for 10 minutes or until it flakes easily.
(Frozen fish will take 20-25 minutes.)

Serve 1 fillet per person with the gingered mash and a green vegetable of your choice.
Garnish with sprigs of coriander.

Salmon with bitter orange sauce

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks
480gm new potatoes, halved
400gm mixed baby spinach, watercress and rocket

2 heaped Tblsp bitter marmalade
Juice and shredded rind of 1 orange

Method
Place the potatoes in a pan with plenty of water.
Put the salmon steaks in a steamer over the potatoes.
Cook for 15 – 20 minutes until the potatoes are soft and the fish flakes easily.

Wilt the spinach, watercress and rocket.
Drain and keep warm.

Mix the marmalade, juice and orange rind together.
Warm gently – do not boil.

Serve the salmon beside the potatoes and greens.
Spoon the sauce over the fish.

Honey ginger fish parcels

Serves 4 : Very easy : Quick

Ingredients
4 skinless fish fillets
2 carrots, julienne
2 red chillies, julienne
4 large spring onions, sliced
1 Tblsp soy sauce
1 Tblsp honey
1 Tsp grated fresh ginger

240gm rice
150gm chopped broccoli

Sprigs of fresh coriander

Method
Heat the oven to 200ºC.

Combine the honey, soy sauce and grated ginger in a small jug.

Lay each fish fillet on a square of baking paper.
Divide the chilli, onion and carrot sticks between the fillets.
Drizzle the honey-ginger dressing over the vegetables.
Fold the paper around each fish bundle to make 4 parcels.

Spray a baking tray with non-stick cooking spray.
Place the fish parcels on the baking tray and bake at 200ºC for 15 mins.

Meanwhile, cook the rice in lightly salted boiling water until tender.
Add the chopped broccoli for the last 5 mins.

Slide the fish and juices onto 4 dinner plates. Garnish with fresh coriander.
Serve with the broccoli rice.

Salmon parcels with horseradish

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes
250gm green beans
250gm broccoli florets

4 salmon steaks
4tsp horseradish sauce
Freshly ground black pepper

Lemon slices
Extra horseradish to serve.

Method
Heat the oven to 200ºC.

Cook the new potatoes, in their skins, in lightly salted boiling water.
Steam, microwave or boil the green beans and broccoli.
Drain the vegetables and keep warm.

Place each salmon steak on a piece of baking paper about 30cm x 50cm.
Spread 1 tsp horseradish on each steak and give a grind of black pepper.
Top with a slice of lemon.
Fold each sheet of baking paper over the fish to make 4 parcels.
Place the parcels on a baking tray.
Bake the salmon at 200ºC for 15 minutes, or until the flesh flakes easily.

Serve the salmon with fresh slices of lemon and another spoonful of horseradish.

Lemon hake and soy potato mash

Serves 4 : Very easy : Quick

Ingredients
240gm mashing potatoes
240gm frozen soybeans
100ml fat free milk
2 Tblsp chopped parsley
1 Tblsp lemon juice
200gm cherry tomatoes
2 cups frozen peas
4 fillets hake, skinless
Fish seasoning
To garnish:
Zest from 1 lemon
2 Tblsp chopped parsley

Method
Peel the potatoes and cook in lightly salted boiling water until tender.
Add the soybeans and cook for a further 5 minutes.
Drain.
Mash roughly, adding the parsley, milk and lemon juice.
Keep warm.

Steam, boil or microwave the frozen peas.
Drain and keep warm.

Spray a large frying pan with non-stick cooking spray.
Toss in the tomatoes and allow them to heat through and become soft.

Sprinkle the fish seasoning over the hake.
Dry fry the hake in the same pan as the tomatoes, turning after 5-7 minutes or so.
Cook for a further 5 minutes, or until the fish flakes easily.

Serve the fillets alongside the vegetables.
Garnish with lemon zest and parsley.

Xtra crunchy fish sticks

Serves 4 : Very easy : Quick

Ingredients
4 (±480gm) skinless hake fillets
1 small egg, lightly beaten
75gm dry couscous
75gm dried breadcrumbs

480gm potatoes, peeled and chunked
250gm green beans, topped and tailed
8 courgettes, thickly sliced on the diagonal

Lemon slices or wedges
4 Tblsp Helman’s Low-Fat mayo

Method
Heat the oven to 200ºc.

Mix the breadcrumbs and couscous together.
Cut each fish fillet into sticks.
Dip the fish sticks in the beaten egg and then coat with the breadcrumbs and couscous.
Place the coated fish sticks on a baking sheet and spray with non-stick cooking spray.
Chill for 10 minutes while you:

Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.
Boil, steam or microwave the beans and courgettes.

Bake the fish for 20 minutes, turning the pieces over after 10 minutes.

Serve the fish sticks with the vegetables, lemon slices and mayo.

Haddock chowder

Serves 4 : Very easy : Quick

Ingredients
4 rashers lean bacon, chopped
1 onion, chopped
3 sticks of celery, sliced
200gm sweet potato, peeled and chopped
1 Tblsp whole grain mustard
2 Tblsp Worcestershire sauce
800ml vegetable stock
300ml milk
2 Tblsp corn flour
2 cups frozen peas
1 x ±400gm tin butter beans, rinsed and drained
400gm haddock fillets, skinned and cut in chunks

Method
Spray a large saucepan with non-stick cooking spray.
Dry fry the bacon for 2 minutes, then add the onion, celery and potato.
Cover with a lid and allow the vegetables to sweat for 5 minutes.

Mix the mustard and Worcestershire sauce into the stock, and pour into the sauce pan.
Simmer, covered, for 10 minutes until the potato is cooked through.

Add the peas, beans and fish chunks to the pan.

Mix the corn flour into the milk.
Pour into the sauce pan, stirring all the time, and allow the soup to thicken slightly.
Simmer for 5 more minutes, or until the fish flakes easily.

Serve with whole wheat rolls or toast, if desired.

Because of the beans, this chowder is filling – you don’t really need a starch with it.

Seafood coral pie

Serves 4 : Very easy : Quickish

Ingredients
240gm potatoes
240gm red sweet potatoes
1 onion, sliced
2 celery stalks, sliced
2 garlic cloves, crushed
2 anchovy fillets, chopped
1 x ±400gm tin chopped tomatoes
½ cup white wine
Grated rind of 1 lemon
300gm skinless salmon fillets, cut in chunks
200gm prawns, shelled and deveined
200gm frozen peas

Method
Peel the potatoes and sweet potatoes and cut into chunks.
Cook in lightly salted boiling water until soft.
Drain and mash well.

Meanwhile, spray a pan with non-stick cooking spray.
Dry fry the onion, celery and garlic until the onion starts to soften.
Add the anchovies, tomatoes, lemon rind and wine.
Stir well.

Nestle the salmon and the prawns into the sauce.
Cover and simmer for about 5 minutes.
Thicken the sauce with 1 Tblsp corn flour, if you wish.

Tip the fish mixture into a casserole dish.
Top with the mashed potatoes.

Bake in the oven at 200ºc for 20 minutes, until the top is slightly browned and the sauce is bubbling.

Boil, microwave or steam the frozen peas.

Serve the pie with the peas.

Fish Espagnole

Serves 4 : Very easy : Quick

Ingredients
2 cloves garlic, crushed
Grated rind & juice from 1 lemon
1 onion, finely sliced
480gm potatoes, peeled and cut into 2cm chunks
1 small aubergine, peeled and cut into 2cm chunks
1tsp paprika
100gm green beans, cut in 3cm lengths
2 anchovy fillets, finely chopped
10 cocktail tomatoes, halved
1 ±400gm tin chick peas, rinsed and drained
1 ±400gm tin chopped tomatoes
480gm skinless hake fillets, cut into big chunks
Roughly chopped parsley, to garnish

Method
Place the fish chunks in a bowl with the lemon rind and juice.
Set aside.

Spray a large pan with non-stick cooking spray.
Dry fry the onions and garlic until the onion begins to soften.
Add the potato and aubergine chunks and the paprika and stir well.
Cover and allow to cook for 5 minutes.

Add the green beans, the anchovies, cocktail tomatoes, chick peas and tinned tomatoes.
Cook, covered, for 15 minutes, adding a ½ cup of water if required, until the potatoes are cooked.

Now tip in the fish chunks and lemon, and stir to combine.
Cover again, and cook for another 10 minutes until the fish flakes easily.

Serve garnished with lots of chopped parsley.

Salmon and dill spaghetti

Serves 4 : Very easy : Quick

Ingredients
300gm spaghetti
1 small onion, thinly sliced
300 – 400gm skinless salmon steak fillets, cut in chunks
±18 – 24 small prawns, cleaned
2 cups fat free milk

3 Tblsp chopped fresh dill
1 Tblsp cornflour

Lemon zest to garnish

Method
Put the spaghetti on to cook in lightly salted boiling water.
Drain when al dente and keep warm.

Poach the onion, salmon and prawns in the milk until the fish flakes easily.
Remove the salmon and prawns from the milk.
Thicken the milk with the corn flour slackened with a little water.
Season with black pepper and the chopped dill.
Put the salmon and prawns back into the sauce and heat through.

Serve the fish over the spaghetti, garnished with grated lemon zest and a sprig of dill.
Accompany with a fresh, crisp salad.

Scilly fish

Serves 4 : Very easy : Very quick

Ingredients
450gm skinless hake fillets, cut in chunks
2 anchovies, chopped
2 onions, thinly sliced
3 fennel bulbs, thinly sliced
2 red ‘bonnet’ chillies, deseeded, thinly sliced
2 x 400gm tins chopped tomatoes
200ml dry white wine (optional)
500ml veg or fish stock
100gm couscous

Lemon zest and parsley to garnish

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion, fennel, chillies and anchovies until the onion begins to soften.
Pour in the tomatoes, stock and wine, and bring to a boil.
Stir in the couscous.
Scatter fish chunks over the top.
Cover with a lid and simmer for 5 to 10 minutes, until the fish flakes easily.

Serve garnished with lemon zest and chopped parsley

The couscous is the starch here, but you could serve with crusty bread if you wish.

Salmon Surprise

Serves 4 : Very easy : Quick

Ingredients
1 x 400gm tin pink salmon in brine, drained
2 cups frozen peas, thawed
4 eggs, hard boiled and sliced

2 cups fat free milk
1 – 2 Tblsp corn flour

400gm potatoes
1 large tomato, sliced
45gm strong cheese, grated
1 Tblsp chopped fresh parsley

Method
Cook the potatoes in lightly salted boiling water.
Once cooked, drain well and mash.

Heat the oven to 200ºc.

Make a white sauce with the milk and corn flour.
Fold in the peas and salmon.

Place the salmon/sauce mix in a deep dish.
Cover with slices of hardboiled egg.
Then spoon the mashed potato over the top.

Decorate the dish with the tomato, cheese and parsley.
Bake in the oven for about 20 minutes, or until the cheese is browned and the sauce is bubbling.

Serve with a fresh salad.

Hurry fish curry

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
1 – 2 Tblsp curry paste
450gm skinless hake fillets, cut into large chunks
400gm tin chopped tomatoes
250ml veg stock
2 cups green beans

240gm rice

Method
Put the rice on to cook in lightly salted boiling water.
Drain when cooked, and keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the onion until it begins to soften.
Stir through the curry paste.
Add the tomatoes, stock and green beans.
Lastly add the fish chunks.
Bring to a simmer.
Cook for 5 minutes.

Serve the curry with the rice and sambals of your choice.

Tuna Pasta

Serves 4 : Very easy : Quick

Ingredients
240gm penne
2 small tins tuna chunks in brine or spring water, drained
2 Tblsp pine nuts
1 red pepper, sliced
200gm button mushrooms, sliced
2 courgettes, chopped
150gm cherry tomatoes, halved
2 spring onions, sliced
¼ cup water

Method
Put the pasta on to cook in lightly salted boiling water.
Drain when al dente and keep warm.

Spray a saucepan with non-stick cooking spray.
Toast the pine nuts slightly and then add the red pepper slices, the courgettes and tomatoes.
Add the mushrooms, spring onions and water.
Stir well.
Cover with a lid and simmer for 10 minutes.

Tip the drained tuna and the pasta into the vegetables.
Stir to combine.

Serve with a mixed lettuce and fresh basil salad.

Cabbage and beans with white fish

Serves 4 : Very easy : Quick

Ingredients
4 large fillets of hake (skin on)

4 rashers back bacon, all visible fat removed, chopped
1 onion, sliced
2 stalks celery, sliced
2 large carrots, chopped
2 baby cabbages, shredded
1 large potato, cut into small chunks
½ cup dry white wine (optional)
250ml chicken stock
1 x ±440gm tin cannellini beans, rinsed and drained

Method
Spray a large pan with non-stick cooking spray and place over heat.
Dry fry the bacon for a few minutes and then add the onion, celery and carrots.
Continue stir frying until the onion begins to soften.
Add the potato pieces.
Pour in the wine (if using) and the stock.
Cover and simmer for 10 minutes.

Add the cabbage and the beans and lots of black pepper.
Cover and simmer for another 10 minutes. (The cabbage should still have some crunch)

Now spray a large frying pan with non-stick cooking spray and place over heat.
Spray the fish with non-stick cooking spray, too.
Place the fish in the pan, skin side down.
Cook for about 5 minutes before turning.
Cook the other side until the fish flakes easily.
(Cooking time depends on whether your fish is fresh or frozen)

Serve the fish on top of the cabbage and beans.

I cut my fish fillets in half to accommodate them in the pan – they were about 140gm each. Cabbage done this way is really delicious. I left the skin on my potato and par-cooked it in the microwave for a couple of minutes.

Lemon and rosemary fish with chips

Serves 4 : Very easy : Quick

Ingredients
8 small fillets hake (about 60gm each)
1 tsp dried rosemary
40gm dried breadcrumbs
Grated rind and juice of 1 lemon

4 large tomatoes, halved
2 cups frozen peas
400gm oven chips
1 small pack mixed lettuce

Method
Cook the oven chips according to the packet instructions.
Grill or microwave the tomato halves.
Microwave, steam or boil the frozen peas.

Mix the breadcrumbs, rosemary and lemon rind together.
Brush the fish with lemon juice and coat lightly with the breadcrumb mix.

Meanwhile, spray a frying pan with non-stick cooking spray and heat.
Dry fry the fish for about 5 minutes each side (longer if cooking from frozen), or until the flesh flakes easily.

Divide the chips and other vegetables between 4 plates, with two fish fillets each.
 

Tuna basil pasta

Serves 4 : Very easy : Quick

Ingredients
240gm pasta penne
1 aubergine, chopped
1 cup frozen peas

2 x 170gm tins tuna in brine, drained and flaked
150gm cherry tomatoes, halved
±10 large basil leaves, chopped
½ cup tomato puree
½ cup water

Method
Cook the pasta in lightly salted boiling water for 10 minutes.
Add the chopped aubergine and the frozen peas and simmer for a further 5 – 10 minutes until the aubergine is transparent, and the pasta is al dente.
Drain and set aside.

Using the same saucepan, pour in the tomato puree and water.
Add cherry tomatoes and basil.
Simmer for five minutes.

Tip in the flaked tuna and the drained pasta and vegetables.
Turn gently to combine.
Allow to heat through.

Serve with a crisp green salad.

Curry-ander fish

Serves 4 : Very easy : Quick

Ingredients
8 small hake fillets
2 tsp chopped coriander
2 tsp curry paste

1 small avocado, sliced
±8 cm cucumber, julienne
1 small green pepper, sliced
2 handfuls lettuce, torn
2 tsp chopped coriander
Grated rind and juice of 1 lemon

240gm rice
Method
Put the rice on to cook in lightly salted boiling water.
Drain when tender, and keep warm.

Combine the avo, cucumber, green pepper and lettuce in a bowl.
For the dressing, combine the 2 tsp coriander with the lemon juice and rind.

Combine the other 2 tsp of coriander with the curry paste.
Spray a ridged pan with non-stick cooking spray and put on to heat up.
Dry fry the fish, presentation side down, for 4 – 5 minutes.
Brush the curry mix on the wrong side.
Turn the fish, and brush the presentation side with the rest of the curry mix.
Cook for a further 4-5 minutes or until the fish flakes easily.

Serve 2 fish fillets per person with the rice and salad.
Serve the salad dressing separately.


Depending on the curry paste you use (I used Patak’s Tikka Masala), this has a very mild flavor.

Tarragon mustard fish cakes

Serves 4 : Very easy : Quickish

Ingredients
1 x 350gm tin pink salmon, drained
350gm potatoes
250gm butternut
2 anchovy fillets, finely chopped
1 large tsp Dijon mustard
2 tsp dried tarragon
1 Tblsp Helman’s low-fat mayo
1 Tblsp tomato puree
4 Tblsp flour
1 egg, beaten
2-3 slices bread, crumbed
2 Tblsp olive oil

4-6 Tblsp fat free yoghurt
Snipped fresh chives

Method
Peel the potatoes and butternut and cut into small chunks.
Cook in lightly salted boiling water.
Drain and mash and allow to cool.

Mix the mustard, tarragon, mayo, tomato puree and anchovies together.
Add this and half the salmon to the mashed potatoes.
Beat well then gently stir through the remaining salmon.

Shape into 8 cakes.
Dip each in flour, then in the egg, then in the breadcumbs to coat.

Fry the fish cakes in a little oil, about 5 minutes each side until nicely browned.

For the dressing, mix together the yoghurt and snipped fresh chives.

Serve 2 fish cakes per person, accompanied by the dressing and a fresh salad.

The anchovy is not essential, but does give the fish cakes a little more depth. Without, they are a little bit bland.

Seafood pasta

Serves 4 : Very easy : Quick

Ingredients
240gm curly spaghetti

1 onion, sliced
1 clove garlic, crushed
1 x ±400gm can chopped tomatoes
1 Tblsp tomato puree
1 red chilli, finely chopped

400gm prawns, shelled and
de-veined

Chopped fresh parsley

Method
Cook the curly spaghetti in lightly salted boiling water until al dente.
Drain and keep warm.

Meanwhile, spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the garlic, chilli, tomatoes and puree.
Simmer for about 10 minutes.

Add the prawns and continue cooking for another five minutes.

Serve the sauce over the curly spaghetti and garnish with lots of fresh parsley.

Chilli lime fish

Serves 4 : Very easy : Quick

Ingredients
8 small hake fillets
4 Tblsp sweet chilli sauce
Grated rind and juice of 1 lime
Soy sauce

240gm rice
1 large carrot, chopped
4 courgettes, chopped
200gm frozen green beans

Method
Preheat oven to 200ºc.

Using a large saucepan, put the rice on to cook in lightly salted boiling water.
Add the carrots, courgettes and beans to the same pan and stir.
Drain and keep warm once cooked.

Meanwhile, cover a large baking sheet with foil (shiny side up).
Spray with non-stick cooking spray.
Place the fish on the foil and brush with sweet chilli sauce.
Scatter over the grated lime rind.
Squeeze over the lime juice.
Drizzle on a little soy sauce.
Cover with another sheet of foil, and seal all round.
Bake at 200ºc for 20 – 25 minutes.

Remove fish from the oven and take off the top sheet of foil.
Serve 2 fish fillets per person, with the veg and rice on the side,
Spoon any juices from the baking tray over the rice.

Serve with extra soy sauce and lime wedges

I nearly always cook my fish from frozen: if you are using fresh or thawed fish, reduce the time in the oven to 15 minutes. Also bear in mind that I am cooking at altitude; my oven doesn’t get as hot as it would at sea-level, so food doesn’t cook as fast.

Sweet and sour fish

Serves 4 : Easy : Quick

Ingredients
500gm smoked haddock, skinless
1 onion, quartered and thickly sliced
150gm button mushrooms, sliced
1 green pepper, cut into cubes
1 ±410gm tin chopped tomatoes
1 ±220gm tin pineapple pieces in fruit juice
60ml cider vinegar
3 Tblsp soy sauce
1 Tblsp tomato puree
2 Tblsp maizena
250ml water

240gm rice

Method
Put the rice on to cook in lightly salted boiling water.
Once cooked, drain and keep warm.

Cut the haddock into chunks.
In a bowl, mix together the maizena, soy, vinegar, tomato puree and water.

Spray a large pan with non-stick cooking spray.
Put the onion pieces, mushrooms and peppers into the pan.
Dry fry for a few minutes, then add the tomatoes and pineapple pieces and juice.
Add the fish pieces.
Simmer for 10 minutes.
Add the combined maizena and liquids.
Allow the sauce to thicken while stirring.

Serve the sweet and sour fish over the rice.

Honey-mustard hake

Serves 4 : Easy : Quick
Ingredients

2 Tblsp honey
2 Tblsp whole grain mustard
Juice and grated rind of 1 lemon
4 large skinless hake fillets

150gm baby carrots
150gm sugar snap peas
150gm green asparagus
500gm new potatoes, scrubbed and halved

Method

Put the potatoes on to cook in lightly salted boiling water.
Boil, steam or microwave the carrots, peas and asparagus.
Once cooked, drain and keep warm.

Mix together the honey, mustard, lemon juice and rind.
Brush onto the fish.

Spray a large pan with non-stick cooking spray.
Dry-fry the hake, about 5 minutes per side.
Pour any remaining honey/mustard mix into the pan.

Make a bed of baby vegetables on each plate.
Place the fish on top of the veg.
Spoon any juices from the frying pan over the potatoes.

Salmon in lemon-butter sauce

Serves 4 : Easy : Quick
Ingredients
4 salmon steaks each ±100gm

3 Tblsp low-fat spread
2 Tblsp chopped parsley
1 Tblsp capers, rinsed and chopped
2 – 3 Tblsp lemon juice
Grated rind of 1 lemon

500gm new potatoes, scrubbed and halved
8 courgettes, sliced
±20 baby carrots, scrubbed
±200gm asparagus stems

Method

Put the potatoes on to cook in lightly salted boiling water.
Drain and keep warm once cooked.
Steam or microwave the asparagus, carrots and courgette slices.

Meanwhile, spray a non-stick frying pan with cooking spray.
Spray the salmon with non-stick cooking spray.
Cook the fish in the frying pan, about 5 mins each side, or until the fish flakes easily.
Remove from the pan and keep warm.

Wipe the frying pan out with kitchen paper.
Place the pan back over a low heat.
Melt the spread.
Add the parsley, capers, lemon juice and rind.

Plate up the fish and vegetables.
Spoon the lemon-butter sauce over the fish.

You don’t have to use salmon; any firm white fish goes well with this dressing.

Smoked haddock in mushroom cheese sauce

Serves 4 : Easy : Quick
Ingredients
±500gm smoked haddock, skinned and cut in chunks
1 onion, thinly sliced
1 cup fat free milk
250gm button mushrooms, sliced
400gm broccoli florets
400gm rice
1-2tsp maizena, mixed to a paste with a little milk or water
80gms strong cheese, grated

Chopped fresh parsley

Method
Put the rice on to cook in lightly salted boiling water.
Once tender, drain and keep warm.

Meanwhile, spray a large pan with non-stick spray.
Put the fish, onion, mushrooms, broccoli and milk in the pan.
Bring to the boil, then reduce the heat and simmer for 10 to 15 minutes.

Remove everything from the pan with a slotted spoon, leaving the milk in the pan.
Thicken the milk with the maizena paste.
Add the cheese and stir well.

Put the fish and vegetables back into the sauce.
Turn gently to coat everything with the sauce, but be gentle so as not to break
up the fish any further.

Serve the fish in the sauce over rice. Garnish with chopped fresh parsley.

To get closer to your 5-a-day, you can serve peas with this. You can cook them in the rice.

Tuna Salad with avocado

Serves 4 : Very easy : Very quick
Ingredients

2 x 170gm tins tuna in brine or spring water
1 small chilli, finely chopped
Juice and rind of 2 small lemons
1 large, firm mango, peeled and cubed

1 large, ripe avocado, peeled and sliced
±24 mini Italian tomatoes
½ medium cucumber, sliced
Small bag mixed lettuce

Method
Drain the tuna. Tip into a bowl and break up slightly with a fork.

Add the lemon rind and juice, the chopped chilli and the mango cubes.
Toss gently to combine.

Make a bed of mixed lettuce on each of four dinner plates.
Divide the tuna between the plates.
Garnish with avocado, cucumber slices and tomatoes.


The chillies in the photograph are from my garden.
We have had an absolute glut of them this year!