Oriental fish soup

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Serves 4 : Very easy : Quick

Ingredients
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.

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Fish Nicoise

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Serves 4 : Very easy : Quick

Ingredients
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.

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Spiced salmon with bean salad

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Serves 4 : Very easy : Quick

Ingredients
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.

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Smoked trout with almond beans

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Serves 4 : Very easy : Quick

Ingredients
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.

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Hake Mornay

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Serves 4 : Very easy : Quick

Ingredients
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.

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