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.

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.

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.

Hake with soy bean mash

Serves 4 : Very easy : Quick
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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

Haddock rarebit

Serves 4 : Very easy : Quick

Ingredients
450gms smoked haddock fillets
400gm spinach, coarsely chopped
300gm cherry tomatoes, halved

500ml fat free milk
100gm fat reduced cheddar, grated
2 Tblsp cornflour
2 Tblsp wholegrain mustard

Method
Heat the oven to 180ºC.

Make a cheese sauce using the milk, cornflour and nearly all the cheese.
Stir in the mustard.

Spray a large oven-proof dish with non-stick cooking spray.
Cover the base of the dish with the tomato halves.
Next, distribute the spinach evenly over the tomatoes.
Lay the fish pieces on top of the spinach.
Pour over the cheese sauce, spreading with a spoon so that everything is covered.
Sprinkle on the remaining cheese.

Bake for 35 – 40 minutes until the fish flakes easily.
Brown under the grill if necessary.

Serve with crusty bread, if desired.

Baked fennel fish

Serves 4 : Very easy : Quickish

Ingredients
4 hake fillets, skin on
Fish seasoning
2 Tblsp oil
4 fennel bulbs, trimmed &quartered lengthways
1 red pepper, cut in strips
1 yellow pepper, cut in strips
4 large tomatoes, chopped
6 anchovies, chopped
2 garlic cloves, crushed

480gm potatoes
300gm green beans
Fresh chopped parsley

Method
Heat the oven to 200ºC.

Spray a large oblong pyrex dish with non-stick cooking spray.
Boil the fennel in lightly salted boiling water for about 10 minutes.
Drain well, and arrange in the pyrex dish.

Combine the tomatoes, garlic and anchovies, and pour over the fennel.
Scatter the pepper strips into the pyrex dish.
Drizzle with 1 Tblsp of oil and season with freshly ground black pepper.
Bake for 15 minutes.

Sprinkle the fish with the seasoning and place on top of the veg, skin side up.
Drizzle with remaining oil and return to the oven for another 25 minutes.

While the fish is baking, boil the potatoes until soft.
Drain well, mash and keep warm.
Boil, steam or microwave the beans until cooked, but still crispy.
Drain and keep warm.

Serve the baked fish and vegetables alongside the mashed potatoes and beans.
Garnish with fresh chopped parsley.

Fish with tartare sauce

Serves 4 : Very easy : Quick

Ingredients
4 hake fillets, skin on
Fish seasoning
480gm new potatoes, quartered
12 cherry tomatoes
Mixed salad leaves
4 sprigs of fennel
4 lemon wedges

1 Tblsp tomato sauce
3 Tblsp low fat mayo
1 gherkin, finely chopped
1 Tblsp capers, chopped
1 Tblsp lemon juice

Method
Mix together the mayo, tomato sauce, gherkin, capers and lemon juice.
Set aside.

Cook the new potatoes in lightly salted boiling water until done.
Drain and keep warm.

Spray a pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish for about 5-8 minutes per side.

Serve the fish with the potatoes, tartare sauce and salad vegetables.

Crispy fishcakes

Serves 4 : Very easy : Quick

Ingredients
500gm potatoes
400gm skinless fish fillets
350ml fat free milk
2 tsp wholegrain mustard
3 Tblsp Helman’s low fat mayo
4 spring onions, finely chopped
Grated rind of 1 lemon
3 Tblsp chopped parsley

±60gm plain flour
1 egg, beaten
±80gm dry breadcrumbs

Method
Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.

Poach the fish in the milk until the flesh flakes easily.
Drain and flake the fish.

Mix the mayo and mustard into the potato.
Stir through the parsley and lemon rind.
Gently fold in the flaked fish.
Shape the mixture into 8 fish cakes.

Dip the fish cakes first in the flour, then in the egg and lastly in the breadcrumbs.

Spray a large pan with non-stick cooking spray.
Dry fry the fish cakes for about 5 minutes each side until they are crispy and golden.

Serve 2 fish cakes per person with a fresh salad and lemon slices on the side.

Smoked salmon and sesame seeds

Serves 4 : Very easy : Quick

Ingredients
1 litre veg stock
2 tsp grated fresh ginger
3 x 75gm 2 minute noodles
2 Tblsp peanut butter
2 Tblsp Kikoman soy sauce
250gms smoked salmon
1 tsp sesame oil
1 cucumber, halved and sliced
Bunch spring onions, sliced
2 Tblsp sesame seeds

Method
Roll the strips of salmon lengthways and slice into pin wheels.

Combine the peanut butter and soy sauce.

In a small pan, heat the sesame oil.
Toss in the spring onions and cucumber slices.
Fry lightly while you:

Break the noodles into a saucepan.
Add the stock and ginger.
Cook for 2 minutes – or according to time given on package.
Drain and return to pan.

Tip the onions, cucumber and soy dressing into the noodle pan.
Stir well to combine.
Fold through the salmon pin wheels.

Serve scattered with the sesame seeds and extra soy, if desired.

Horseradish salmon

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks
1 Tblsp lemon juice
1 tsp honey
1 Tblsp horseradish

400gm potatoes
200gm baby spinach, roughly chopped
12 cocktail tomatoes, halved

3 Tblsp low fat mayo
1 Tblsp horseradish
1 Tblsp lemon juice

Method
Combine the mayo and 1 Tblsp each of horseradish and lemon juice.
Set aside.

In a small bowl combine the honey and 1 Tblsp each of horseradish and lemon juice.
Brush this mixture all over the salmon steaks.

Cook the potatoes in lightly salted boiling water.
Add the chopped spinach for the last 5 minutes.
Drain well.
Add a good grind of black pepper and crush* the potatoes and spinach together.
Keep warm.

Spray a frying or griddle pan with not stick cooking spray.
Cook the fish for about 5 minutes each side, or until it flakes easily.

Serve one salmon steak per person, with the potato/spinach crush and tomatoes.
Top the fish with a dollop of the mayo dressing.

*Crushing involves mashing slightly so that there are still whole pieces of potato in there.