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.

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.

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.

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.

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.

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.

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.

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.