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Wednesday
Fish balti
Serves 4 : Very easy : Quick
Ingredients
600gm white fish, cut in chunks
1 onion, finely chopped
½ tsp crushed garlic
1 red chilli, finely chopped
2 tsp crushed ginger
2 tsp ground turmeric
2 tsp ground cumin
1 tsp sweet paprika
1 x 400gm tin chopped tomatoes
30ml fat free dried milk powder
60ml water
2 Tblsp chopped coriander
1 Tblsp chopped mint
4 Tblsp fat free plain yoghurt
320gm basmati rice
Method
Cook the rice in water (or chicken stock).
Once cooked, drain and keep warm.
Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic, chilli and ginger for 3 – 4 minutes.
Add the turmeric, cumin and paprika and cook for another minute.
Mix the milk powder to a paste with the water and add to the pan.
Tip in the tomatoes and stir well.
Nestle the fish chunks in the sauce.
Cover and simmer for 5 minutes.
Stir through the fresh coriander and mint.
Serve the balti on the rice, topped with yoghurt.
600gm white fish, cut in chunks
1 onion, finely chopped
½ tsp crushed garlic
1 red chilli, finely chopped
2 tsp crushed ginger
2 tsp ground turmeric
2 tsp ground cumin
1 tsp sweet paprika
1 x 400gm tin chopped tomatoes
30ml fat free dried milk powder
60ml water
2 Tblsp chopped coriander
1 Tblsp chopped mint
4 Tblsp fat free plain yoghurt
320gm basmati rice
Method
Cook the rice in water (or chicken stock).
Once cooked, drain and keep warm.
Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic, chilli and ginger for 3 – 4 minutes.
Add the turmeric, cumin and paprika and cook for another minute.
Mix the milk powder to a paste with the water and add to the pan.
Tip in the tomatoes and stir well.
Nestle the fish chunks in the sauce.
Cover and simmer for 5 minutes.
Stir through the fresh coriander and mint.
Serve the balti on the rice, topped with yoghurt.
.
Angelfish with green beans
Serves 4 : Very easy : Takes a little longer
Ingredients
4 angelfish fillets
Black pepper
400gm green beans
½ cup dried yellow split peas
500gm mashing potatoes
10gm butter
2 Tblsp lemon juice
½ tsp crushed garlic
1 Tblsp olive oil
4 tsp Hellmann’s low fat mayo
Chopped parsley
Method
Start the split peas in cold, unsalted water.
Simmer for 30 – 40 minutes until soft.
Drain and keep warm.
Cook the potatoes in lightly salted water (start in cold water*).
Drain well and mash with the butter.
Keep warm.
Steam the beans for 10 minutes.
Drain and dress with the lemon juice, garlic and olive oil.
Keep warm.
Spray a large frying pan with non-stick cooking spray.
Dry fry the fish, presentation side down, for 5 minutes.
Turn and continue cooking for another 5 minutes, or until the fish flakes easily.
Do not overcook or the fish will be dry.
Serve the angelfish with the mash, beans and split peas.
Garnish with low fat mayo and chopped parsley.
*Always start potatoes and pulses in cold water. Hot water will cook the outside of potatoes to a mush before the inside is done; pulses will stay hard and tough if the cooking water is started hot or salted.
4 angelfish fillets
Black pepper
400gm green beans
½ cup dried yellow split peas
500gm mashing potatoes
10gm butter
2 Tblsp lemon juice
½ tsp crushed garlic
1 Tblsp olive oil
4 tsp Hellmann’s low fat mayo
Chopped parsley
Method
Start the split peas in cold, unsalted water.
Simmer for 30 – 40 minutes until soft.
Drain and keep warm.
Cook the potatoes in lightly salted water (start in cold water*).
Drain well and mash with the butter.
Keep warm.
Steam the beans for 10 minutes.
Drain and dress with the lemon juice, garlic and olive oil.
Keep warm.
Spray a large frying pan with non-stick cooking spray.
Dry fry the fish, presentation side down, for 5 minutes.
Turn and continue cooking for another 5 minutes, or until the fish flakes easily.
Do not overcook or the fish will be dry.
Serve the angelfish with the mash, beans and split peas.
Garnish with low fat mayo and chopped parsley.
*Always start potatoes and pulses in cold water. Hot water will cook the outside of potatoes to a mush before the inside is done; pulses will stay hard and tough if the cooking water is started hot or salted.
.
Crusted fish with spinach salad
Serves 4 : Very easy : Quick
Ingredients
2 slices of bread, crumbed
2 Tblsp chopped parsley
1 tsp sweet paprika
1 egg, beaten
4 ±150gm white fish fillets
200gm baby spinach, roughly chopped
250gm cherry tomatoes, halved
1 red onion, cut into thin segments
2 Tblsp capers, rinsed and drained
1 tsp crushed garlic
¼ cup wine vinegar
480gm McCain’s crinkle cut oven chips
Method
Heat the oven to 220ºC.
Spray a baking tray with non-stick cooking spray.
Combine the bread crumbs, parsley and paprika in a shallow dish.
Dip the fish in the beaten egg and then in the crumbs.
Spray each fillet with cooking spray.
Put the tomatoes, onion, vinegar and garlic in an oven-proof dish.
Spread the oven chips on the prepared baking tray and spray with non-stick cooking spray.
Place the oven chips on a high shelf in the oven.
Put the tomato mix on the shelf beneath.
Bake for 30 minutes, turning the chips and spraying again after 15 minutes.
Meanwhile, spray a large frying pan with non-stick cooking spray.
Dry fry the fish over a medium heat for about 5 - 10 minutes each side or until the fish flakes easily.
Combine the spinach and capers.
Add the tomato / onion and all the juices.
Toss well.
Serve the fish on a bed of the warm spinach salad with the oven chips alongside.
The vinegar and garlic dressing in the salad compliments the fish perfectly.
2 slices of bread, crumbed
2 Tblsp chopped parsley
1 tsp sweet paprika
1 egg, beaten
4 ±150gm white fish fillets
200gm baby spinach, roughly chopped
250gm cherry tomatoes, halved
1 red onion, cut into thin segments
2 Tblsp capers, rinsed and drained
1 tsp crushed garlic
¼ cup wine vinegar
480gm McCain’s crinkle cut oven chips
Method
Heat the oven to 220ºC.
Spray a baking tray with non-stick cooking spray.
Combine the bread crumbs, parsley and paprika in a shallow dish.
Dip the fish in the beaten egg and then in the crumbs.
Spray each fillet with cooking spray.
Put the tomatoes, onion, vinegar and garlic in an oven-proof dish.
Spread the oven chips on the prepared baking tray and spray with non-stick cooking spray.
Place the oven chips on a high shelf in the oven.
Put the tomato mix on the shelf beneath.
Bake for 30 minutes, turning the chips and spraying again after 15 minutes.
Meanwhile, spray a large frying pan with non-stick cooking spray.
Dry fry the fish over a medium heat for about 5 - 10 minutes each side or until the fish flakes easily.
Combine the spinach and capers.
Add the tomato / onion and all the juices.
Toss well.
Serve the fish on a bed of the warm spinach salad with the oven chips alongside.
The vinegar and garlic dressing in the salad compliments the fish perfectly.
.
Mackerel frittata
Serves 4 : Very easy : Quick
Ingredients
600gm potatoes, sliced
200gm asparagus, chopped
200gm frozen peas
±12 large cherry tomatoes, quartered
1 400gm can middle cut mackerel in brine, drained and flaked
1 onion, thinly sliced
1 tsp crushed garlic (optional)
6 eggs, separated
Method
Boil, steam or microwave the potatoes, asparagus and peas separately.
Once these are cooked, toss together with the tomatoes and mackerel.
Beat the egg whites until stiff peaks form.
Beat the yolks and then fold into the beaten whites.
Turn on the grill.
Spray a large frying pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion softens.
Add the other vegetables and fish to the pan.
Stir well.
Pour the egg mixture into the pan and spread to cover everything.
Continue cooking over a medium to low heat for 5 minutes.
Place under the grill to brown the top.
Serve garnished with chopped parsley.
Mackerel is rich in Omegas 3 and 6. It is quite a ‘meaty’ fish in texture. You could use canned tuna or salmon, if you prefer.
600gm potatoes, sliced
200gm asparagus, chopped
200gm frozen peas
±12 large cherry tomatoes, quartered
1 400gm can middle cut mackerel in brine, drained and flaked
1 onion, thinly sliced
1 tsp crushed garlic (optional)
6 eggs, separated
Method
Boil, steam or microwave the potatoes, asparagus and peas separately.
Once these are cooked, toss together with the tomatoes and mackerel.
Beat the egg whites until stiff peaks form.
Beat the yolks and then fold into the beaten whites.
Turn on the grill.
Spray a large frying pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion softens.
Add the other vegetables and fish to the pan.
Stir well.
Pour the egg mixture into the pan and spread to cover everything.
Continue cooking over a medium to low heat for 5 minutes.
Place under the grill to brown the top.
Serve garnished with chopped parsley.
Mackerel is rich in Omegas 3 and 6. It is quite a ‘meaty’ fish in texture. You could use canned tuna or salmon, if you prefer.
.
Fish with vegetable stirfry
Serves 4 : Very easy : Quick
Ingredients
4 large fillets of hake
Fish seasoning
2 baby cabbages, shredded
1 large red pepper, julienne
2 large carrots, julienne
100gm extra fine green beans
2 courgettes, julienne
1 tsp finely chopped green chilli
1 tsp crushed garlic
1 red onion, thinly sliced
100gm mushrooms, sliced
4 Tblsp sweet chilli sauce
Juice and rind 1 lime
1 Tblsp chopped coriander
Method
Combine the chilli sauce, juice, rind and coriander.
Set aside.
Spray a large pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish, presentation side down, for 5 minutes.
Turn fish over and brush the top with the dressing.
Continue cooking until the fish flakes easily.
Keep warm.
Spray a wok with non-stick cooking spray.
Stir fry the onion, pepper, carrots, beans and courgettes with the garlic for 5 minutes.
Add the mushrooms and cabbage and continue stir frying for 5 minutes, or until the cabbage is wilted.
Serve the fish on a bed of the vegetables.
Spoon over the remaining dressing.
4 large fillets of hake
Fish seasoning
2 baby cabbages, shredded
1 large red pepper, julienne
2 large carrots, julienne
100gm extra fine green beans
2 courgettes, julienne
1 tsp finely chopped green chilli
1 tsp crushed garlic
1 red onion, thinly sliced
100gm mushrooms, sliced
4 Tblsp sweet chilli sauce
Juice and rind 1 lime
1 Tblsp chopped coriander
Method
Combine the chilli sauce, juice, rind and coriander.
Set aside.
Spray a large pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish, presentation side down, for 5 minutes.
Turn fish over and brush the top with the dressing.
Continue cooking until the fish flakes easily.
Keep warm.
Spray a wok with non-stick cooking spray.
Stir fry the onion, pepper, carrots, beans and courgettes with the garlic for 5 minutes.
Add the mushrooms and cabbage and continue stir frying for 5 minutes, or until the cabbage is wilted.
Serve the fish on a bed of the vegetables.
Spoon over the remaining dressing.
Fish with tomato couscous
Serves 4 : Very easy : Very quick
Ingredients
8 small fish fillets
Fish seasoning
1 cup couscous
1 cup chicken or fish stock
4 large tomatoes, quartered
1 – 2 Tblsp finely shredded fresh basil leaves
2 Tblsp balsamic vinegar
2 tsp honey
2 tsp wholegrain mustard
2 Tblsp dry sherry
Method
Microwave the tomatoes for 2 – 3 minutes until they go pulpy.
Stir in the basil.
Keep warm.
Measure the couscous into a bowl
Pour in the boiling chicken stock.
Cover the bowl and allow to stand for 5 minutes.
Fluff up the grains with a fork.
Now gently fold in the tomato and basil pulp.
Spray a large frying pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish for 3 – 4 minutes each side.
Remove from the pan.
Pour the vinegar, honey mustard and sherry into the pan and stir well.
Return the fish to the pan and simmer for 5 minutes.
Serve the fish on a bed of couscous.
Drizzle over any remaining pan juices.
8 small fish fillets
Fish seasoning
1 cup couscous
1 cup chicken or fish stock
4 large tomatoes, quartered
1 – 2 Tblsp finely shredded fresh basil leaves
2 Tblsp balsamic vinegar
2 tsp honey
2 tsp wholegrain mustard
2 Tblsp dry sherry
Method
Microwave the tomatoes for 2 – 3 minutes until they go pulpy.
Stir in the basil.
Keep warm.
Measure the couscous into a bowl
Pour in the boiling chicken stock.
Cover the bowl and allow to stand for 5 minutes.
Fluff up the grains with a fork.
Now gently fold in the tomato and basil pulp.
Spray a large frying pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish for 3 – 4 minutes each side.
Remove from the pan.
Pour the vinegar, honey mustard and sherry into the pan and stir well.
Return the fish to the pan and simmer for 5 minutes.
Serve the fish on a bed of couscous.
Drizzle over any remaining pan juices.
.
Monday
Oriental fish soup
.
Serves 4 : Very easy : Quick
1 – 2 tsp crushed ginger
Zest and juice of 1 lime
1 ea. green and red chillies, chopped
4 spring onions, sliced
2 Tblsp fish sauce
2 Tblsp light soy sauce
2 tsp brown sugar
300gm rice
100gm mange tout, sliced
300gm skinless white fish, cubed
300gm shrimp
Fresh coriander sprigs
Fresh finely chopped mint
Method
Place the first eight ingredients in a large pan with 1.5lt water.
Bring to the boil and then simmer for 20 minutes.
Add the mange tout and white fish and simmer for another 5 minutes.
Now add the shrimp and heat through.
Serve in large bowls and scatter with the coriander and mint.
Use extra chopped chillies and/or spring onions to garnish if desired.
.
Fish Nicoise
.
Serves 4 : Very easy : Quick
1 x 400gm chopped tomatoes & onions
60gm Peppadew hot whole sweet red peppers, chopped
1 – 2 Tblsp chopped fresh parsley
½ tsp dried thyme
2 anchovy fillets, chopped
1 Tblsp capers, chopped
12 black olives, chopped
4 white fish fillets, skinless
480gm new potatoes
Method
Heat the oven to 180ºC.
Cook the potatoes in lightly salted water until soft.
Drain and keep warm.
In a bowl, mix the tomatoes and onions, red peppers, parsley, thyme, anchovies , capers and olives.
Stir well.
Spray an oven proof dish with non-stick cooking spray.
The dish should be large enough to take all the fish in a single layer.
Lay the fish in the prepared dish.
Pour over the tomato mixture.
Cover with foil and bake for 20 minutes.
Remove the foil and cook for a further 15 minutes.
Serve with the new potatoes and a green salad.
.
Spiced salmon with bean salad
.
Serves 4 : Very easy : Quick
300gm extra fine green beans, trimmed
1 x 400gm can cannellini beans, rinsed and drained
1 red onion, finely chopped
1 Tblsp olive oil
2 Tblsp lemonjuice
4 x ±130gm salmon fillets
1 – 2 tsp ground cumin
480gm new potatoes
Method
Boil or steam the potatoes until done.
Drain and keep warm.
Steam the green beans for 5 minutes and then cool with cold water.
Drain and then mix together the green beans, cannellinis, onion, oil and lemon juice.
Rub the salmon with cumin and spray with non-stick cooking spray.
Sprinkle with a little pepper, if desired.
Spray a ridged pan with non-stick cooking spray.
Dry fry the salmon, presentation side down, for 5 – 8 minutes.
Turn and continue to cook until the fish flakes easily.
Serve the fish on a bed of the prepared bean salad.
Accompany with the potatoes and a simple green salad.
.
Smoked trout with almond beans
.
Serves 4 : Very easy : Quick
4 lightly smoked trout fillets, each about 120gm
1 Tblsp olive oil
1 Tblsp horseradish
1 Tblsp lemon juice
480gms new potatoes
350gm green beans
4 courgettes
2 Tblsp flaked almonds
Method
Combine the oil, horseradish and lemon juice.
Brush this over the presentation side of the fish.
Put the potatoes on to cook in lightly salted water.
Drain once cooked and keep warm.
Steam or microwave the courgettes and beans for about 10 minutes.
Drain and keep warm.
Spray a ridged pan with non-stick cooking spray.
Dry fry the trout, presentation side down, for 5 minutes.
Carefully turn the fish over, and cook gently for another 5 – 10 minutes, or until the fish flakes easily.
Make a bed of beans on each of four plates and scatter with the flaked almonds.
Place the trout on top of the beans.
If there is any of the horseradish/lemon/oil left, spoon it over the fish.
Serve the potatoes and courgettes on the side.
.
Hake Mornay
.
Serves 4 : Very easy : Quick
250ml water or fish stock
2 bay leaves
4 peppercorns
2 slc lemon
500gm hake fillets
1 – 2 Tblsp cornflour
400ml fat free milk
6 Low fat Melrose cheese wedges
3 Tblsp finely chopped parsley
480gm potatoes
Method
Boil the potatoes until tender.
Drain well and crush.
Set aside.
Make a sauce with the milk, cornflour, onion, cheese and parsley.
Set aside.
Place the water, bay leaves, peppercorns and lemon slices in a large pan.
Bring to the boil and then add the fish.
Simmer for about 7 minutes.
Remove the fish from the poaching liquid and flake.
Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
Tip the fish into the prepared dish.
Pour over 2/3 of the sauce.
Top with the crushed potatoes.
Pour over the remaining cheese-parsley sauce.
Scatter the top with a little grated cheese if you like.
Bake for 30 minutes.
Serve with a crisp mixed salad.
.
Thursday
Salmon pasta bake
Serves 4 : Very easy : Quick
Ingredients
240g pasta quills
200gm mushrooms, sliced
150gm cherry tomatoes, halved
1 x 400gm can chopped tomatoes with onion
250gm pink salmon (drained weight)
80gm reduced fat cheddar cheese, grated
Method
Cook the pasta in plenty of lightly salted water.
Drain when al dente and set aside.
Spray a pan with non-stick cooking spray.
Dry fry the mushrooms until they soften and start to colour.
Add the fresh and canned tomatoes.
Simmer until the cocktail tomatoes go pulpy.
Spray a large oven-proof dish with non-stick cooking spray.
Heat the grill.
Tip the pasta into the pan with the tomato mixture and stir well.
Fold in the drained salmon and allow everything to heat through.
Pour the pasta mix into the oven proof dish.
Scatter the grated cheese over the top.
Brown under the grill for 10 minutes or until the cheese is melted and starting to brown.
Serve with a salad of mixed lettuce and cucumber.
240g pasta quills
200gm mushrooms, sliced
150gm cherry tomatoes, halved
1 x 400gm can chopped tomatoes with onion
250gm pink salmon (drained weight)
80gm reduced fat cheddar cheese, grated
Method
Cook the pasta in plenty of lightly salted water.
Drain when al dente and set aside.
Spray a pan with non-stick cooking spray.
Dry fry the mushrooms until they soften and start to colour.
Add the fresh and canned tomatoes.
Simmer until the cocktail tomatoes go pulpy.
Spray a large oven-proof dish with non-stick cooking spray.
Heat the grill.
Tip the pasta into the pan with the tomato mixture and stir well.
Fold in the drained salmon and allow everything to heat through.
Pour the pasta mix into the oven proof dish.
Scatter the grated cheese over the top.
Brown under the grill for 10 minutes or until the cheese is melted and starting to brown.
Serve with a salad of mixed lettuce and cucumber.
Spiced fish with warm lentil salad
Serves 4 : Very easy : Very quick
Ingredients
4 Hake fillets (ea. ±120gm)
2 Tblsp mild curry paste
240gm red lentils
1 onion, finely chopped
1 tsp crushed garlic
3 plum tomatoes, chopped
Small bunch parsley, chopped
Squeeze of lemon juice
100gm watercress
Method
Cook the lentils in water until tender (about 15 minutes).
Leave to drain in a colander.
Brush the fish all over with curry paste.
Spray a large frying pan with non-stick cooking spray.
Fry the fish for about 5 - 8 minutes each side until it flakes easily.
While the fish is cooking:
Spray the lentil pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Tip the lentils back into the pan.
Add the tomatoes, parsley and lemon juice.
Stir well and cover with a lid.
When the fish is cooked serve it with the lentil salad and a garnish of watercress.
4 Hake fillets (ea. ±120gm)
2 Tblsp mild curry paste
240gm red lentils
1 onion, finely chopped
1 tsp crushed garlic
3 plum tomatoes, chopped
Small bunch parsley, chopped
Squeeze of lemon juice
100gm watercress
Method
Cook the lentils in water until tender (about 15 minutes).
Leave to drain in a colander.
Brush the fish all over with curry paste.
Spray a large frying pan with non-stick cooking spray.
Fry the fish for about 5 - 8 minutes each side until it flakes easily.
While the fish is cooking:
Spray the lentil pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Tip the lentils back into the pan.
Add the tomatoes, parsley and lemon juice.
Stir well and cover with a lid.
When the fish is cooked serve it with the lentil salad and a garnish of watercress.
Almond Fish
Serves 4 : Very easy : Quick
Ingredients
4 hake fillets
½ tsp Dijon mustard
½ tsp dried mixed herbs
3 Tblsp Hellmann’s low fat mayo
½ tsp crushed garlic
50gm cheese, grated
60gm flaked almonds
60ml French salad dressing
400gm new potatoes
Mixed salad
Method
Heat the oven to 220°C.
Put the potatoes on to cook in lightly salted water.
Once cooked, drain and keep warm.
Spray an oven proof dish with non-stick cooking spray.
Lay the fish fillets, in a single layer, in the oven proof dish.
Mix together the mayo, mustard, garlic and mixed herbs.
Brush this mixture over the fish.
Sprinkle with grated cheese and almonds.
Drizzle with the salad dressing.
Bake for 20 – 30 minutes.
Serve the fish with the potatoes and a mixed salad.
4 hake fillets
½ tsp Dijon mustard
½ tsp dried mixed herbs
3 Tblsp Hellmann’s low fat mayo
½ tsp crushed garlic
50gm cheese, grated
60gm flaked almonds
60ml French salad dressing
400gm new potatoes
Mixed salad
Method
Heat the oven to 220°C.
Put the potatoes on to cook in lightly salted water.
Once cooked, drain and keep warm.
Spray an oven proof dish with non-stick cooking spray.
Lay the fish fillets, in a single layer, in the oven proof dish.
Mix together the mayo, mustard, garlic and mixed herbs.
Brush this mixture over the fish.
Sprinkle with grated cheese and almonds.
Drizzle with the salad dressing.
Bake for 20 – 30 minutes.
Serve the fish with the potatoes and a mixed salad.
Sweet pepper fish with broccoli
Serves 4 : Very easy : Quick
Ingredients
240gm rice
±480gm white fish
125ml fat free milk
125ml strong chicken stock
200gm broccoli florets
1 red pimento pepper, chopped
6 spring onions, sliced
Grated rind & juice of 1 lemon
4 Tblsp fresh dill, chopped
250 – 300ml water
1 Tblsp cornflour
60gm strong cheese, grated
Method
Put the rice on to cook in lightly salted water.
When tender, drain and keep warm.
Poach the fish in the milk for 8 minutes, or until it flakes easily.
Remove to a plate and flake.
Set aside.
Heat the grill to 250ºC.
Tip the broccoli, pepper and spring onions into the fish pan.
Add the dill, lemon juice, rind and 250ml water.
Stir and then simmer for 5 minutes.
Raise the heat and stir in the cornflour mixed to a paste with a little water.
Stir gently and allow the sauce to thicken.
Fold in the fish flakes.
Pour into an ovenproof dish and sprinkle with the cheese.
Grill for 5 – 10 minutes until the cheese is melted and beginning to brown.
Serve with the rice.
240gm rice
±480gm white fish
125ml fat free milk
125ml strong chicken stock
200gm broccoli florets
1 red pimento pepper, chopped
6 spring onions, sliced
Grated rind & juice of 1 lemon
4 Tblsp fresh dill, chopped
250 – 300ml water
1 Tblsp cornflour
60gm strong cheese, grated
Method
Put the rice on to cook in lightly salted water.
When tender, drain and keep warm.
Poach the fish in the milk for 8 minutes, or until it flakes easily.
Remove to a plate and flake.
Set aside.
Heat the grill to 250ºC.
Tip the broccoli, pepper and spring onions into the fish pan.
Add the dill, lemon juice, rind and 250ml water.
Stir and then simmer for 5 minutes.
Raise the heat and stir in the cornflour mixed to a paste with a little water.
Stir gently and allow the sauce to thicken.
Fold in the fish flakes.
Pour into an ovenproof dish and sprinkle with the cheese.
Grill for 5 – 10 minutes until the cheese is melted and beginning to brown.
Serve with the rice.
Lemon parsley sauce on trout
Serves 4 : Very easy : Very quick
Ingredients
480gm new potatoes, halved
400gm green beans, halved lengthways
S spring onions, thinly sliced
½ tsp crushed garlic
2 Tblsp chopped parsley
2 Tblsp lemon juice
½ - 1 cup water
±500gm trout fillet, cut into 8 pieces
Method
Boil or steam the potatoes and beans.
When cooked, drain well and keep warm.
Spray a large pan with non-stick cooking spray.
Gently dry fry the onion and garlic for 5 minutes.
Add the parsley, lemon juice and ¼ - ½ a cup of water.
Simmer for another 5 minutes.
Pour out of the pan into a cup or bowl and set aside.
Spray the pan again with non-stick cooking spray.
Place the trout fillets in the pan, presentation side down.
Cook for 5 minutes and then turn over.
Continue cooking for another 5 minutes or until the fish flakes easily.
Remove the fish to a plate.
Tip the lemon parsley sauce back into the pan with the remaining water.
Allow to heat through while you:
Make a bed of potatoes on each of 4 dinner plates.
Top with the green beans and 2 fillets per plate.
Spoon over the lemon parsley sauce.
Garnish with mixed salad leaves and cocktail tomatoes if desired.
480gm new potatoes, halved
400gm green beans, halved lengthways
S spring onions, thinly sliced
½ tsp crushed garlic
2 Tblsp chopped parsley
2 Tblsp lemon juice
½ - 1 cup water
±500gm trout fillet, cut into 8 pieces
Method
Boil or steam the potatoes and beans.
When cooked, drain well and keep warm.
Spray a large pan with non-stick cooking spray.
Gently dry fry the onion and garlic for 5 minutes.
Add the parsley, lemon juice and ¼ - ½ a cup of water.
Simmer for another 5 minutes.
Pour out of the pan into a cup or bowl and set aside.
Spray the pan again with non-stick cooking spray.
Place the trout fillets in the pan, presentation side down.
Cook for 5 minutes and then turn over.
Continue cooking for another 5 minutes or until the fish flakes easily.
Remove the fish to a plate.
Tip the lemon parsley sauce back into the pan with the remaining water.
Allow to heat through while you:
Make a bed of potatoes on each of 4 dinner plates.
Top with the green beans and 2 fillets per plate.
Spoon over the lemon parsley sauce.
Garnish with mixed salad leaves and cocktail tomatoes if desired.
Citrus crusted fish
Serves 4 : Very easy : Very quick
Ingredients
4 skinless hake fillets
30gm plain flour
60gm polenta
1 tsp dried thyme
Grated rind from ½ orange
1 egg, beaten
480gm new potatoes, halved
400gm baby spinach
3 carrots, sliced
Method
Beat the egg in a shallow dish.
Rub together the flour, polenta, thyme and orange zest.
Place in a separate shallow dish.
Dip the fish in the beaten egg and then in the coating mix.
Boil the potatoes and carrot slices.
Wilt the spinach.
Drain and keep these warm once they are done.
Spray a large frying pan with non-stick cooking spray and place over medium-high heat.
Dry fry the coated fish for about 5 minutes each side or until the fish flakes easily.
Serve with the vegetables.
You can add some orange zest and juice to the carrots for extra zing.
4 skinless hake fillets
30gm plain flour
60gm polenta
1 tsp dried thyme
Grated rind from ½ orange
1 egg, beaten
480gm new potatoes, halved
400gm baby spinach
3 carrots, sliced
Method
Beat the egg in a shallow dish.
Rub together the flour, polenta, thyme and orange zest.
Place in a separate shallow dish.
Dip the fish in the beaten egg and then in the coating mix.
Boil the potatoes and carrot slices.
Wilt the spinach.
Drain and keep these warm once they are done.
Spray a large frying pan with non-stick cooking spray and place over medium-high heat.
Dry fry the coated fish for about 5 minutes each side or until the fish flakes easily.
Serve with the vegetables.
You can add some orange zest and juice to the carrots for extra zing.
Simple seafood pie
Serves 4 : Very easy : Quick
Ingredients
200gm hake fillets
200gm haddock fillets
200gm prawn meat
200gm fat free cottage cheese
2 Tblsp chopped parsley
400gm baby spinach, chopped
480gm new potatoes, sliced and par-cooked
400gm cherry tomatoes, halved
1 Tblsp white wine vinegar
Method
Heat the oven to 180ºC.
Spray a casserole dish with non-stick cooking spray.
Wilt the spinach and squeeze out as much excess water as possible.
Spread the spinach over the base of the casserole dish
Cut the fish into chunks and combine with the prawns, parsley and cottage cheese.
Pile this mixture over the spinach layer.
Top with the sliced potatoes.
Spray with cooking spray.
Bake in the oven for 20 minutes until the fish flakes easily.
Meanwhile, tip the tomatoes and vinegar into a small pan.
Simmer until the tomatoes become pulpy.
Serve on warmed plates.
200gm hake fillets
200gm haddock fillets
200gm prawn meat
200gm fat free cottage cheese
2 Tblsp chopped parsley
400gm baby spinach, chopped
480gm new potatoes, sliced and par-cooked
400gm cherry tomatoes, halved
1 Tblsp white wine vinegar
Method
Heat the oven to 180ºC.
Spray a casserole dish with non-stick cooking spray.
Wilt the spinach and squeeze out as much excess water as possible.
Spread the spinach over the base of the casserole dish
Cut the fish into chunks and combine with the prawns, parsley and cottage cheese.
Pile this mixture over the spinach layer.
Top with the sliced potatoes.
Spray with cooking spray.
Bake in the oven for 20 minutes until the fish flakes easily.
Meanwhile, tip the tomatoes and vinegar into a small pan.
Simmer until the tomatoes become pulpy.
Serve on warmed plates.
Sticky fish sticks
Serves 4 : Very easy : Quick
Ingredients
450gm haddock fillets, cut diagonally into sticks
1 Tblsp cornflour
1 tsp fish spice
1 Tblsp polenta
Handful basil leaves, finely chopped
4 Tblsp soy sauce
2 Tblsp lemon juice
480gm new potatoes, quartered
500gm cherry tomatoes
Method
Heat the oven to 200ºC.
Spray a baking tray with non-stick cooking spray.
Cook the potatoes in lightly salted boiling water.
Drain well.
Tip the potatoes onto the prepared baking tray and spray generously with cooking spray.
Bake in the oven for 15 – 20 minutes while you:
Combine the fish spice, polenta and cornflour in a bowl.
Roll the fish sticks in the flour mixture.
Spray a large pan with non-stick cooking spray.
Cook the fish for about 4 minutes each side.
Remove from the pan and keep warm.
Toss the tomatoes into the fish pan along with the soy, lemon juice and basil.
Simmer until the tomatoes become pulpy.
Serve the fish sticks with the potatoes and tomatoes.
450gm haddock fillets, cut diagonally into sticks
1 Tblsp cornflour
1 tsp fish spice
1 Tblsp polenta
Handful basil leaves, finely chopped
4 Tblsp soy sauce
2 Tblsp lemon juice
480gm new potatoes, quartered
500gm cherry tomatoes
Method
Heat the oven to 200ºC.
Spray a baking tray with non-stick cooking spray.
Cook the potatoes in lightly salted boiling water.
Drain well.
Tip the potatoes onto the prepared baking tray and spray generously with cooking spray.
Bake in the oven for 15 – 20 minutes while you:
Combine the fish spice, polenta and cornflour in a bowl.
Roll the fish sticks in the flour mixture.
Spray a large pan with non-stick cooking spray.
Cook the fish for about 4 minutes each side.
Remove from the pan and keep warm.
Toss the tomatoes into the fish pan along with the soy, lemon juice and basil.
Simmer until the tomatoes become pulpy.
Serve the fish sticks with the potatoes and tomatoes.
Sunday
Baked fish
Serves 4 : Very easy : Quick
Ingredients
4 skinless hake fillets
2 tsp Dijon mustard
4 Dsp Helman’s low fat mayo
3 slices dry bread
4 – 6 pitted black olives
480gm baby potatoes
200gm rocket, watercress and baby spinach salad
12 cherry tomatoes
12 slices cucumber
Small handful alfalfa sprouts
Method
Heat the oven to 200ºC.
Put the bread and olives in a food processor and pulse.
Cook the potatoes in lightly salted water until tender.
Drain and keep warm.
Make up a side salad with the leaves, tomatoes, cucumber and sprouts.
Spray a large oven-proof dish with non-stick cooking spray.
Lay the fish in the dish in a single layer.
Spread each fillet with mustard and then with mayo.
Pile on the breadcrumbs and press down gently.
Cover the dish with foil and bake for 15 minutes.
Remove the foil and bake for another 5 minutes.
Serve the fish with the potatoes and salad.
This recipe works equally well with chicken – just lengthen the cooking time to about 30 minutes to ensure that the chicken is cooked through.
4 skinless hake fillets
2 tsp Dijon mustard
4 Dsp Helman’s low fat mayo
3 slices dry bread
4 – 6 pitted black olives
480gm baby potatoes
200gm rocket, watercress and baby spinach salad
12 cherry tomatoes
12 slices cucumber
Small handful alfalfa sprouts
Method
Heat the oven to 200ºC.
Put the bread and olives in a food processor and pulse.
Cook the potatoes in lightly salted water until tender.
Drain and keep warm.
Make up a side salad with the leaves, tomatoes, cucumber and sprouts.
Spray a large oven-proof dish with non-stick cooking spray.
Lay the fish in the dish in a single layer.
Spread each fillet with mustard and then with mayo.
Pile on the breadcrumbs and press down gently.
Cover the dish with foil and bake for 15 minutes.
Remove the foil and bake for another 5 minutes.
Serve the fish with the potatoes and salad.
This recipe works equally well with chicken – just lengthen the cooking time to about 30 minutes to ensure that the chicken is cooked through.
Salmon and ginger patties
Serves 4 : Very easy : Quick
Ingredients
4 salmon steaks
6 spring onions, finely chopped
1 tsp grated fresh ginger
Grated rind of 1 lemon
3 Tblsp Helman’s low fat mayo
1 Tblsp horseradish sauce (optional)
Mixed salad, to serve
Method
Remove the skin from the salmon.
Chop the salmon as fine as possible.
Stir through the spring onions, lemon rind and ginger.
Shape into 8 patties.
Make a dressing by combining the mayo and horseradish.
Spray a frying pan with non-stick cooking spray.
Dry fry the salmon patties for 4 – 5 mins each side.
Allow patties to rest for a few minutes before serving.
Serve 2 patties per person with the dressing and mixed salad on the side.
These patties are very solid and satisfying, don’t be alarmed if they look a little on the small side.
4 salmon steaks
6 spring onions, finely chopped
1 tsp grated fresh ginger
Grated rind of 1 lemon
3 Tblsp Helman’s low fat mayo
1 Tblsp horseradish sauce (optional)
Mixed salad, to serve
Method
Remove the skin from the salmon.
Chop the salmon as fine as possible.
Stir through the spring onions, lemon rind and ginger.
Shape into 8 patties.
Make a dressing by combining the mayo and horseradish.
Spray a frying pan with non-stick cooking spray.
Dry fry the salmon patties for 4 – 5 mins each side.
Allow patties to rest for a few minutes before serving.
Serve 2 patties per person with the dressing and mixed salad on the side.
These patties are very solid and satisfying, don’t be alarmed if they look a little on the small side.
Korma Prawns
Serves 4 : Very easy : Quick
Ingredients
300gm prawn meat
200gm natural fat free yoghurt
1 – 2 Tblsp Patak’s korma curry paste
20 cherry tomatoes, halved
1 red pepper, chopped
240gm brown rice
1 cup frozen peas
2 Tblsp coriander paste
Method
Heat the oven to 200ºC.
Cook the rice in lightly salted water until almost done.
Add the frozen peas and coriander paste.
Continue cooking until the peas are cooked.
Drain and keep warm.
Spray an oven-proof dish with non-stick cooking spray.
Mix together the first five ingredients.
Pour into the oven-proof dish.
Cover with a lid, or seal tightly with foil.
Bake for 15 - 20 minutes, or until the prawns are cooked.
Serve beside the rice and peas, with a green salad on the side if desired.
300gm prawn meat
200gm natural fat free yoghurt
1 – 2 Tblsp Patak’s korma curry paste
20 cherry tomatoes, halved
1 red pepper, chopped
240gm brown rice
1 cup frozen peas
2 Tblsp coriander paste
Method
Heat the oven to 200ºC.
Cook the rice in lightly salted water until almost done.
Add the frozen peas and coriander paste.
Continue cooking until the peas are cooked.
Drain and keep warm.
Spray an oven-proof dish with non-stick cooking spray.
Mix together the first five ingredients.
Pour into the oven-proof dish.
Cover with a lid, or seal tightly with foil.
Bake for 15 - 20 minutes, or until the prawns are cooked.
Serve beside the rice and peas, with a green salad on the side if desired.
Man go fish
Serves 4 : Very easy : Quick
Ingredients
4 skinless hake fillets
3 – 4 Tblsp Patak’s mango chutney
2 slices stale bread, crumbed
2 tsp cumin seeds
480gm new potatoes
150gm Asian baby leaf salad
Sliced cucumber
Chopped fresh mint
Chopped spring onions
1 - 2 Tblsp balsamic vinegar
½ tsp ground cumin (or seeds)
½ tsp crushed garlic
1 tsp crushed ginger
Method
Put the potatoes on to cook in lightly salted boiling water.
Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
Lay the fish in the oven-proof dish in a single layer.
Spread the mango chutney over the fish.
Press the breadcrumbs over the top.
Sprinkle with the cumin seeds.
Bake for 20 minutes.
Combine the vinegar, cumin, garlic and ginger to make a dressing.
Make the salad by combining the salad leaves, cucumber, mint and spring onions.
Pour over the dressing and toss well.
Serve the fish with the potatoes and salad on the side.
4 skinless hake fillets
3 – 4 Tblsp Patak’s mango chutney
2 slices stale bread, crumbed
2 tsp cumin seeds
480gm new potatoes
150gm Asian baby leaf salad
Sliced cucumber
Chopped fresh mint
Chopped spring onions
1 - 2 Tblsp balsamic vinegar
½ tsp ground cumin (or seeds)
½ tsp crushed garlic
1 tsp crushed ginger
Method
Put the potatoes on to cook in lightly salted boiling water.
Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
Lay the fish in the oven-proof dish in a single layer.
Spread the mango chutney over the fish.
Press the breadcrumbs over the top.
Sprinkle with the cumin seeds.
Bake for 20 minutes.
Combine the vinegar, cumin, garlic and ginger to make a dressing.
Make the salad by combining the salad leaves, cucumber, mint and spring onions.
Pour over the dressing and toss well.
Serve the fish with the potatoes and salad on the side.
Fish capers
Serves 4 : Very easy : Quick
Ingredients
4 skinless white fish fillets (I used hake)
400gm cherry tomatoes, chopped
1 red onion, finely chopped
2 Tblsp capers, rinsed and finely chopped
2 Tblsp white wine vinegar
Fish seasoning
Dried tarragon
480gm new potatoes
Rocket salad
Method
Heat the oven to 200ºC.
Spray four sheets of light weight foil with non-stick cooking spray.
(Each sheet about 30cm square, depending on the length of your fish)
In a bowl, mix together the tomatoes, onion, capers and vinegar.
Share this mixture between the sheets of foil.
Place a piece of fish on top of each tomato bed.
Sprinkle with fish seasoning and a little dried tarragon.
Fold the foil around each piece of fish to make four parcels.
Place the parcels on a baking tray and bake for 20 minutes.
Boil or steam the new potatoes until cooked.
Drain and keep warm.
Lift one fish fillet onto each dinner plate.
Spoon over the tomatoes and juices from the foil.
Serve with the potatoes and a handful of rocket or other salad.
4 skinless white fish fillets (I used hake)
400gm cherry tomatoes, chopped
1 red onion, finely chopped
2 Tblsp capers, rinsed and finely chopped
2 Tblsp white wine vinegar
Fish seasoning
Dried tarragon
480gm new potatoes
Rocket salad
Method
Heat the oven to 200ºC.
Spray four sheets of light weight foil with non-stick cooking spray.
(Each sheet about 30cm square, depending on the length of your fish)
In a bowl, mix together the tomatoes, onion, capers and vinegar.
Share this mixture between the sheets of foil.
Place a piece of fish on top of each tomato bed.
Sprinkle with fish seasoning and a little dried tarragon.
Fold the foil around each piece of fish to make four parcels.
Place the parcels on a baking tray and bake for 20 minutes.
Boil or steam the new potatoes until cooked.
Drain and keep warm.
Lift one fish fillet onto each dinner plate.
Spoon over the tomatoes and juices from the foil.
Serve with the potatoes and a handful of rocket or other salad.
Salmon fish cakes with homemade tartar sauce
Serves 4 : Very easy : Quick
Ingredients
400gm cold mashed potato
1 large can pink salmon, drained
1 cup frozen peas, thawed
Handful of fresh mint leaves
2 Tblsp Helman’s low fat mayo
1 Tblsp tomato sauce
1 pickled gherkin, finely chopped
2 spring onions, finely chopped
1 – 2 tsp horseradish sauce (optional)
Fresh mixed salad
Method
To make the tartar sauce, combine the mayo, gherkin, onion and horseradish.
Season to taste.
Flake the salmon removing any skin.
Mash the potatoes again.
Mix together the mash, peas and mint.
Stir the salmon through the mash mixture.
Divide and shape the mixture into twelve patties.
Lightly dust with flour.
Spray both sides of the patties with non-stick cooking spray.
Spray a large frying pan with non-stick cooking spray.
Dry fry the fish cakes until golden brown both sides and heated through.
Serve with the tartar sauce and a mixed salad.
It is easier to make these with cold mashed potato; the patties are very soft and difficult to handle if you use hot mash.
400gm cold mashed potato
1 large can pink salmon, drained
1 cup frozen peas, thawed
Handful of fresh mint leaves
2 Tblsp Helman’s low fat mayo
1 Tblsp tomato sauce
1 pickled gherkin, finely chopped
2 spring onions, finely chopped
1 – 2 tsp horseradish sauce (optional)
Fresh mixed salad
Method
To make the tartar sauce, combine the mayo, gherkin, onion and horseradish.
Season to taste.
Flake the salmon removing any skin.
Mash the potatoes again.
Mix together the mash, peas and mint.
Stir the salmon through the mash mixture.
Divide and shape the mixture into twelve patties.
Lightly dust with flour.
Spray both sides of the patties with non-stick cooking spray.
Spray a large frying pan with non-stick cooking spray.
Dry fry the fish cakes until golden brown both sides and heated through.
Serve with the tartar sauce and a mixed salad.
It is easier to make these with cold mashed potato; the patties are very soft and difficult to handle if you use hot mash.
Dilly saucy fish
Serves 4 : Very easy : Very quick
Ingredients
4 fillets hake, skinless
1 Tblsp olive oil
1 Tblsp snipped chives
1 tsp finely chopped basil
1 tsp dried dill
1 aubergine, peeled and sliced
2 – 3 bell peppers (red or orange)
6 spring onions, chopped
1 lemon, thinly sliced
½ - ¾ cup hot chicken (or fish) stock
½ cup fat free natural yoghurt
1 tsp dried dill
480gm new potatoes
250gm Brussels sprouts
Method
Combine the yoghurt and dried dill and set aside.
Combine the oil, chives, basil and dill.
Brush this mixture over the fish.
Steam or boil the potatoes and sprouts.
Drain and keep warm once they are cooked.
Spray a large oven proof dish with non-stick cooking spray.
The dish should be large enough to take all the fish in a single layer.
Lay the aubergine slices in the dish.
Cover with cling wrap and microwave for 3 minutes.
Remove the cling wrap and scatter over the sliced peppers and spring onions.
Lay the fish on top of the vegetables, followed by the lemon slices.
Pour in the stock.
Grind over some black pepper.
Cover with cling wrap and microwave on medium power until the fish flakes easily.
Serve the fish and vegetables with the potatoes, sprouts and dill sauce.
4 fillets hake, skinless
1 Tblsp olive oil
1 Tblsp snipped chives
1 tsp finely chopped basil
1 tsp dried dill
1 aubergine, peeled and sliced
2 – 3 bell peppers (red or orange)
6 spring onions, chopped
1 lemon, thinly sliced
½ - ¾ cup hot chicken (or fish) stock
½ cup fat free natural yoghurt
1 tsp dried dill
480gm new potatoes
250gm Brussels sprouts
Method
Combine the yoghurt and dried dill and set aside.
Combine the oil, chives, basil and dill.
Brush this mixture over the fish.
Steam or boil the potatoes and sprouts.
Drain and keep warm once they are cooked.
Spray a large oven proof dish with non-stick cooking spray.
The dish should be large enough to take all the fish in a single layer.
Lay the aubergine slices in the dish.
Cover with cling wrap and microwave for 3 minutes.
Remove the cling wrap and scatter over the sliced peppers and spring onions.
Lay the fish on top of the vegetables, followed by the lemon slices.
Pour in the stock.
Grind over some black pepper.
Cover with cling wrap and microwave on medium power until the fish flakes easily.
Serve the fish and vegetables with the potatoes, sprouts and dill sauce.
Monday
Scottish style hake
Serves 4 : Very easy : Quick
Ingredients
8 hake ‘medallions’
1 egg white, beaten
½ cup rolled oats
½ cup fresh breadcrumbs
¼ cup grated parmesan cheese
2 Tblsp chopped parsley
3 large carrots, julienne
2 – 3 stalks celery, julienne
8 baby corn, quartered lengthways
150gm green beans, halved
Method
Heat the oven to 190ºC.
Spray a baking sheet with non-stick cooking spray.
Mix the oats, breadcrumbs, parsley and parmesan in a shallow dish.
Roll the medallions in the beaten egg white and then in the oat mix.
Place on the prepared baking sheet.
Bake for 15 minutes or until the fish flakes easily.
Combine the prepared vegetables and steam until tender.
Make a bed of vegetables on each of four dinner plates.
Top with 2 medallions per person.
8 hake ‘medallions’
1 egg white, beaten
½ cup rolled oats
½ cup fresh breadcrumbs
¼ cup grated parmesan cheese
2 Tblsp chopped parsley
3 large carrots, julienne
2 – 3 stalks celery, julienne
8 baby corn, quartered lengthways
150gm green beans, halved
Method
Heat the oven to 190ºC.
Spray a baking sheet with non-stick cooking spray.
Mix the oats, breadcrumbs, parsley and parmesan in a shallow dish.
Roll the medallions in the beaten egg white and then in the oat mix.
Place on the prepared baking sheet.
Bake for 15 minutes or until the fish flakes easily.
Combine the prepared vegetables and steam until tender.
Make a bed of vegetables on each of four dinner plates.
Top with 2 medallions per person.
Crunchy salmon
Serves 4 : Very easy : Quick
Ingredients
250gm cherry tomatoes
2 Tblsp balsamic vinegar
4 salmon steaks
1 Tblsp soy sauce
1 Tblsp honey
3 Tblsp sesame seeds
480gm new potatoes, halved
1 head broccoli
300gm spinach
Method
Heat the oven to 180ºC.
Line a baking tray with greaseproof paper.
Boil the potatoes in lightly salted water for about 20 minutes.
Drain and keep warm.
Steam the broccoli until tender.
Keep warm.
Wilt the spinach, drain well and keep warm.
Combine the soy sauce and honey.
Brush this over the fish and then roll each fillet in the sesame seeds.
Place the coated fish on the lined baking tray.
Place the tomatoes in an oven proof dish and sprinkle with the vinegar.
Bake the salmon and the tomatoes for 20 minutes, or until the fish flakes easily.
Serve as shown in the photograph.
250gm cherry tomatoes
2 Tblsp balsamic vinegar
4 salmon steaks
1 Tblsp soy sauce
1 Tblsp honey
3 Tblsp sesame seeds
480gm new potatoes, halved
1 head broccoli
300gm spinach
Method
Heat the oven to 180ºC.
Line a baking tray with greaseproof paper.
Boil the potatoes in lightly salted water for about 20 minutes.
Drain and keep warm.
Steam the broccoli until tender.
Keep warm.
Wilt the spinach, drain well and keep warm.
Combine the soy sauce and honey.
Brush this over the fish and then roll each fillet in the sesame seeds.
Place the coated fish on the lined baking tray.
Place the tomatoes in an oven proof dish and sprinkle with the vinegar.
Bake the salmon and the tomatoes for 20 minutes, or until the fish flakes easily.
Serve as shown in the photograph.
Salmon with asparagus
Serves 4: Very easy : Quick
Ingredients
4 salmon fillets
200gm green asparagus spears
200gm green beans, quartered lengthways
4 courgettes, sliced
100gm rocket salad, torn
1 x 400gm tin cannellini beans, rinsed and drained
1 Tblsp olive oil
2 Tblsp lemon juice
2 Tblsp chopped parsley
2 tsp wholegrain mustard
Method
Whisk together the oil, lemon juice, mustard and parsley.
Set aside.
Steam the green beans and courgettes for about 5 minutes.
Cool slightly with cold water and drain.
Tip the cannellini beans into a bowl and add the salad leaves.
Now add the green beans and courgettes.
Toss well and divide between two dinner plates.
Steam the salmon for about 5 minutes, until it changes colour.
Add the asparagus and continue steaming for another 5 minutes.
Arrange the asparagus spears on the salad.
Top with the salmon.
Spoon over the dressing.
4 salmon fillets
200gm green asparagus spears
200gm green beans, quartered lengthways
4 courgettes, sliced
100gm rocket salad, torn
1 x 400gm tin cannellini beans, rinsed and drained
1 Tblsp olive oil
2 Tblsp lemon juice
2 Tblsp chopped parsley
2 tsp wholegrain mustard
Method
Whisk together the oil, lemon juice, mustard and parsley.
Set aside.
Steam the green beans and courgettes for about 5 minutes.
Cool slightly with cold water and drain.
Tip the cannellini beans into a bowl and add the salad leaves.
Now add the green beans and courgettes.
Toss well and divide between two dinner plates.
Steam the salmon for about 5 minutes, until it changes colour.
Add the asparagus and continue steaming for another 5 minutes.
Arrange the asparagus spears on the salad.
Top with the salmon.
Spoon over the dressing.
Creamy fish with spinach and mash
Serves 4 : Very easy : Quick
Ingredients
400gm mashing potatoes
200gm butternut
1 small onion, finely chopped
125ml fat free milk
300gm spinach
480gm hake fillets (skinless)
250ml fat free milk
1 Tblsp cornflour
1tsp wholegrain mustard
Freshly ground black pepper
Method
Cut the potato and butternut into chunks.
Cook together with the onion in lightly salted boiling water.
Drain well and mash.
Beat in the 125ml milk.
Keep warm.
Steam the spinach until it wilts.
Drain off any excess moisture and keep warm.
Poach the fish in milk until it flakes easily.
Remove from the pan and break into flakes.
Add the mustard and cornflour paste to the milk along with black pepper to taste.
(You may need to add a little more milk to the pan.)
Once the sauce has thickened, tip the fish flakes back into the pan.
Make a bed of mash on each of four dinner plates.
Top with the spinach and finish with the fish.
400gm mashing potatoes
200gm butternut
1 small onion, finely chopped
125ml fat free milk
300gm spinach
480gm hake fillets (skinless)
250ml fat free milk
1 Tblsp cornflour
1tsp wholegrain mustard
Freshly ground black pepper
Method
Cut the potato and butternut into chunks.
Cook together with the onion in lightly salted boiling water.
Drain well and mash.
Beat in the 125ml milk.
Keep warm.
Steam the spinach until it wilts.
Drain off any excess moisture and keep warm.
Poach the fish in milk until it flakes easily.
Remove from the pan and break into flakes.
Add the mustard and cornflour paste to the milk along with black pepper to taste.
(You may need to add a little more milk to the pan.)
Once the sauce has thickened, tip the fish flakes back into the pan.
Make a bed of mash on each of four dinner plates.
Top with the spinach and finish with the fish.
Tortilla wraps
Serves 4 : Very easy : Takes longer if you make the wraps
Ingredients
Tortillas:
1 cup cake (plain) flour
1 cup nutty wheat flour
1 ½ tsp baking powder
10ml vegetable oil
190ml fat free milk, lukewarm
Pinch salt
Extra flour, for rolling out
My filling:
1 x 425gm tin tuna in brine, drained
1 stick celery, sliced
90ml low fat mayo
1 lettuce, shredded
2 carrots, grated
3 tomatoes, sliced
½ red onion, cut in rings
2 eggs, hard boiled and sliced
Method
Mix the flours, salt and baking powder into a bowl.
Make a ‘well’ in the centre and pour in the milk and oil.
Work it all into a sticky dough.
Turn the dough onto a floured surface and knead for 3 minutes.
Rest the dough, covered with a damp cloth, for 10 – 15 minutes.
Divide the dough into 8 equal sized balls and rest again for 15 minutes.
Take one ball of dough at a time and roll it out to ±20cm circle.
Spray a heavy-based pan with non-stick cooking spray.
Dry fry each wrap for 3 – 4 minutes each side.
Remove from the pan and lay on a clean tea cloth; cover with a sheet of foil (to keep in the moisture).
For the filling, combine the tuna, celery and mayo.
Spread this down the centre of each wrap and top with all the other salad-y bits.
Roll up each wrap and hold closed with a toothpick.
These tortillas are far superior to the commercial ones and well worth the effort of making. They also freeze well (unfilled, of course!) – seal in plastic and freeze for up to a month. Thaw fully, wrap in foil and reheat in a warm oven before filling with whatever you like.
Tortillas:
1 cup cake (plain) flour
1 cup nutty wheat flour
1 ½ tsp baking powder
10ml vegetable oil
190ml fat free milk, lukewarm
Pinch salt
Extra flour, for rolling out
My filling:
1 x 425gm tin tuna in brine, drained
1 stick celery, sliced
90ml low fat mayo
1 lettuce, shredded
2 carrots, grated
3 tomatoes, sliced
½ red onion, cut in rings
2 eggs, hard boiled and sliced
Method
Mix the flours, salt and baking powder into a bowl.
Make a ‘well’ in the centre and pour in the milk and oil.
Work it all into a sticky dough.
Turn the dough onto a floured surface and knead for 3 minutes.
Rest the dough, covered with a damp cloth, for 10 – 15 minutes.
Divide the dough into 8 equal sized balls and rest again for 15 minutes.
Take one ball of dough at a time and roll it out to ±20cm circle.
Spray a heavy-based pan with non-stick cooking spray.
Dry fry each wrap for 3 – 4 minutes each side.
Remove from the pan and lay on a clean tea cloth; cover with a sheet of foil (to keep in the moisture).
For the filling, combine the tuna, celery and mayo.
Spread this down the centre of each wrap and top with all the other salad-y bits.
Roll up each wrap and hold closed with a toothpick.
These tortillas are far superior to the commercial ones and well worth the effort of making. They also freeze well (unfilled, of course!) – seal in plastic and freeze for up to a month. Thaw fully, wrap in foil and reheat in a warm oven before filling with whatever you like.
Salmon mousse
Serves 4 : Very easy : Extra time needed for setting
Ingredients
1 x 230gm can salmon in brine, drained
1 small onion, chopped
¼ cup Helman’s low fat mayo
¼ cup lite tomato sauce
1 tsp Worcestershire sauce
1 dessert spoon gelatin
¼ cup warm water
¼ cup white wine vinegar
Lettuce leaves
Sliced tomato and cucumber
Baby sweetcorn
Spring onions
2 hard boiled eggs, quartered
Method
Tip the salmon into a bowl and flake it.
Add the onion, mayo and sauces to the bowl.
Dissolve the gelatin in the water, then add the vinegar.
Pour this mixture into the salmon mix and stir well.
Pour into 4 individual moulds or one large one.
Allow to set in the fridge.
Lay out the salad ingredients, in rings, around each of four plates, leaving a space in the middle.
Turn out the set mousse into the centre.
Garnish with the egg quarters.
Serve with crusty bread, if desired.
1 x 230gm can salmon in brine, drained
1 small onion, chopped
¼ cup Helman’s low fat mayo
¼ cup lite tomato sauce
1 tsp Worcestershire sauce
1 dessert spoon gelatin
¼ cup warm water
¼ cup white wine vinegar
Lettuce leaves
Sliced tomato and cucumber
Baby sweetcorn
Spring onions
2 hard boiled eggs, quartered
Method
Tip the salmon into a bowl and flake it.
Add the onion, mayo and sauces to the bowl.
Dissolve the gelatin in the water, then add the vinegar.
Pour this mixture into the salmon mix and stir well.
Pour into 4 individual moulds or one large one.
Allow to set in the fridge.
Lay out the salad ingredients, in rings, around each of four plates, leaving a space in the middle.
Turn out the set mousse into the centre.
Garnish with the egg quarters.
Serve with crusty bread, if desired.
Fish with lemon and herb mayo
Serves 4 : Very easy : Quick
Ingredients
4 skinless hake fillets
1 cup fine breadcrumbs
4 Tblsp grated parmesan
2 Tblsp fresh chopped parsley
Grated rind of ½ lemon
For the mayo:
3 - 4 Tblsp fat free plain yoghurt
2 Tblsp Helman’s low fat mayo
30ml lemon juice
Grated rind of ½ lemon
2 Tblsp chopped fresh basil
Method
Make the dressing by combining all the dressing ingredients and mixing well.
Set aside.
Combine the breadcrumbs, parmesan, parsley and lemon rind in a shallow dish.
Pat the fish with kitchen paper to absorb any excess moisture.
Dip the fish in the breadcrumb mixture and press gently to coat.
Gently shake off any excess crumbs.
Spray the coated fillets with non-stick cooking spray.
Spray a large pan with non-stick cooking spray.
Dry fry the fish for about 5 minutes each side, or until the flesh flakes easily.
Serve with a dollop of the dressing.
I served mixed salad leaves, cocktail tomatoes, oven chips and frozen peas with the fish – the choice of accompaniments is up to you!
4 skinless hake fillets
1 cup fine breadcrumbs
4 Tblsp grated parmesan
2 Tblsp fresh chopped parsley
Grated rind of ½ lemon
For the mayo:
3 - 4 Tblsp fat free plain yoghurt
2 Tblsp Helman’s low fat mayo
30ml lemon juice
Grated rind of ½ lemon
2 Tblsp chopped fresh basil
Method
Make the dressing by combining all the dressing ingredients and mixing well.
Set aside.
Combine the breadcrumbs, parmesan, parsley and lemon rind in a shallow dish.
Pat the fish with kitchen paper to absorb any excess moisture.
Dip the fish in the breadcrumb mixture and press gently to coat.
Gently shake off any excess crumbs.
Spray the coated fillets with non-stick cooking spray.
Spray a large pan with non-stick cooking spray.
Dry fry the fish for about 5 minutes each side, or until the flesh flakes easily.
Serve with a dollop of the dressing.
I served mixed salad leaves, cocktail tomatoes, oven chips and frozen peas with the fish – the choice of accompaniments is up to you!
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.
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.
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.
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
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.
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.
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.
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.
±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.
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.
Sunday
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.
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.
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.
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.
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!
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!
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