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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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.

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.