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.

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.

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.

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.

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.

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.

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.