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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.
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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.
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