Fish Recipes. Baked Haddock, Spinach and Egg Pots. Faux Kedgeree All Stages, Serves 2

Transcription

1 Fish Recipes Baked Haddock, Spinach and Egg Pots 200g spinach leaves 2 tbsp cold water 300g skinned haddock or firm white fish 125g of low fat crème fraiche (replaces the single cream allowance) 4 spring onions 2 tsp corn flour fry light 4 eggs grated nutmeg( optional) fresh ground black pepper Pre heat oven to 220c or gas 7. Place 4 ramekins into a tray. Place spinach into a large sauce pan with 2 tbsp water, cover and cook on medium heat until the spinach has wilted, stirring often. This takes 2-3 mins. Sieve the spinach to drain any fluid and squeeze out any water. Transfer to a bowl and add crème fraiche to the spinach, the white fish, diced spring onions, 2 tsp corn flour, lots of ground black pepper, and mix well. Divide into the ramekin dishes. Cover each dish lightly with oiled foil, bake for 25 mins. Make a dip in the centre and crack an egg into it, season with nutmeg if you wish (optional) put back in the oven for 7 mins covering with foil again, take out and leave to stand for 2 mins, then serve. This dish can also be made in an oven proof dish if you wish. Faux Kedgeree 500g mixed smoked fish 1 slice lemon 1 tsp curry powder 400g of zero/slim/skinny or barenaked rice 1/2 tsp nut meg 1 tsp chopped parsley Salt and black pepper 2 hard boiled eggs. Microwave the fish on 80% power for 4 mins, or until cooked. Remove the skin then flake the fish. Rinse the rice well and drain. Heat a pan with fry light, and add the rice with a squirt of lemon juice. Cook for 3 mins, add the flaked fish, and cook for another 2 mins. Add the parsley, nutmeg, curry powder, and salt and pepper to season, stir in and cook for 1 min. Place on a plate and top with the 2 boiled eggs that have been quartered. Fish with Lemon, Red Onion, and Coriander -4 people dependant on the weight of the fish 4 halibut or cod steaks

2 juice of 1 lemon 1 tsp garlic granules 1 tsp paprika 1 tsp ground cumin 3/4 tsp tarragon Fry light 300 ml of fish stock or vegetable stock made with an oxo cube and water 2 fresh red chilli de-seeded and finely chopped 2 tbsp fresh chopped coriander 1 red onion in rings Place the fish in a shallow dish. In a bowl mix lemon juice, garlic, paprika, cumin, tarragon, a little salt and pepper, then spoon over the fish and cover with cling film, marinade for 2 hrs or overnight if possible. Heat a frying pan sprayed with fry light. Fry the fish for a few minutes each side until golden. Pour the fish stock around the fish and simmer until the fish is cooked, around 10 mins. While the fish cooks, in another pan, spray with fry light and fry the onion rings until they glaze but are still crisp. Add chopped chilli and 1 tbsp chopped coriander to the fish after the 10 mins cooking time. Stir in and cook for 2 mins. Serve the fish and sauce onto a plate, scatter with the onion rings and sprinkle with some fresh coriander. Fish Fillets in Orange and Tomato Sauce 4 firm fillets ( sea bass, cod, sole) 1 tsp olive oil 1 onion sliced 2 garlic cloves 1/2 tsp cumin 1/2 can tinned toms 120 mils nil/trace orange fizzy pop Salt Pepper 1/2 tsp orange essence Spray a frying pan with fry light. Add the fish fillets, cook each side for 3 mins until golden. Transfer to a warmed ovenproof dish and cover to keep warm. Heat 1 tsp of olive oil in a pan. Add onions and garlic, cook for 5 mins until soft. Stir in cumin, tomatoes, fizzy orange juice. and orange essence and bring to the boil. Cook for 10 mins until thickened slightly. Serve the sauce over the fish. Nice with a green salad or spinach. Fish Pie Stage 2, Serves 2 1 portion Cod 1 portion Salmon 150g uncooked King Prawns 1 big handful of Frozen Peas 100g Philadelphia simply stir Garlic and Herb (weekly allowance) 1 slice wholemeal Bread 20g low low grated cheese Preheat oven to 200c or Gas mark 6

3 Chop the fish into pieces and place in an ovenproof dish. Add the uncooked prawns and frozen peas. Pour over the simply stir sauce and mix with a spoon. Grind the wholemeal bread into breadcrumbs, mix with 20g of grated cheese and sprinkle over top of fish mix cook for 30 min to 40 min. Garlicky Scallop and Calamari Rings 6 Calamari rings 6-8 large prawns 6 large scallops fry light or 1 tsp olive oil 1 garlic clove 1 tsp of basil 2 to 3 tsp fresh lemon juice Salt Ground black pepper Season the scallops with salt and pepper. Heat oil in a frying pan, add scallops, prawns, and calamari rings. Reduce the heat to medium, cook for 2 mins, then turn them over. Add basil, shake the pan and cook for another 2 mins until golden and firm. Sprinkle over lemon juice, toss and turn to blend then serve with a fresh green salad, or spinach. Hoki Balls in a Tomato Sauce Stage 2, Serves 4 1 lbs of white fish skinned 4 tbsp of bread crumbs ( use a slice of wholemeal bread for this) 2 tbsp snipped chives or diced 1 can of chopped tomatoes 50g button mushrooms. sliced 1/2 a beaten egg Fresh chives or diced spring onions to serve Cut the fish into chunks and place in a food blender. Add bread crumbs, the beaten egg, chives or spring onions. season with salt or pepper, and blitz to blend well but make sure it still has some texture. Divide the fish mix into even balls, placing them on a grease proof paper. Place the tinned tomatoes and mushrooms into a saucepan. Heat until boiling, then take off the heat, and gently place the fish balls into the tomatoes. Cover with a lid, and simmer on the very lowest heat for 10 mins. Serve and garnish with chives. Prawn Cocktail Stage 2 or 3, Serves 2 if you add a few more prawns, or can be used as a starter 400g cooked Atlantic shell-on prawns 4 Little Gem lettuces, washed and trimmed 1 tbsp of mayonnaise 1 tsp of Worcestershire sauce tiny splash Tabasco sauce squeeze lemon juice paprika, for dusting

4 4 tsp snipped chives Peel all but 4 of the prawns (reserve these for the tops). Break the lettuces into individual leaves, then divide the leaves evenly between 4 small glass bowls. Sprinkle the prawns over the lettuce and season with black pepper. Mix the mayonnaise, worcestershire sauce, and Tabasco together. Season to taste with lemon juice and salt and pepper, then spoon sparingly over the prawns. Dust the top with a little paprika and sprinkle with chives. Top with the remaining prawns and serve immediately. Delicious with brown bread. Roasted Cod with Ham and Peppers Stage 2, Serves 2 1 red pepper 1 yellow pepper 2 med courgettes, trimmed, cut to 2cm slices 1 red onion 1 tsp olive oil 4 skinless cod fillets or other firm white fish 4 slices of ham 1 slice whole meal bread, made into bread crumbs ( made from bread allowance stage 2) 40g low fat grated cheese 2 tbsp fine chopped parsley 2 tsp balsamic vinegar Salt and black pepper Turn oven onto Gas 7 or 220c. Put the peppers, onions and courgettes onto a baking tray and spray with fry light. Season with salt and pepper, roast for 20 mins till soft and charred slightly. Dry the fish. season with salt and pepper, wrap ham around the fish and place the fish onto the veg, making gaps to fit the fish. Mix the bread crumbs with cheese and parsley, sprinkle over the fish and veg, then place back in the oven for 12 mins till crisp and golden. Serve and drizzle with a little balsamic vinegar. Salmon and Tuna Parcels 2 tbsp fat free natural Yoghurt 1 tbsp tomato Puree 1 tsp wholegrain mustard juice of 1 lemon 1 Can of tuna in brine drained 130g salmon slices Salt and black pepper Parsley to garnish Mix the yoghurt, tomato puree, tuna, and mustard in a bowl. Add the lemon and stir then season with salt and pepper. Spread the salmon slices onto a hard board covered with greaseproof paper and add some of the tuna mix to the centre of the salmon and roll to make a parcel pressing the edges together. Place on a bed of green salad or spinach to serve, and drizzle with a little fresh lemon juice.

5 Scallops in Bacon Several scallops 2 big rashers of rindless bacon, smoked is better Lemon juice Fry light Ground black pepper Lemon wedges Pre heat the grill. Sprinkle the scallops with fresh lemon juice. Cut the bacon into strips. Place the strips of bacon around the scallop and secure with a cocktail stick. Grill for 3-5 mins until tender, serve with a side salad and lemon wedges. Seafood Chow Mein 4 oz squid 4 oz prawns 6-8 scallops 1/2 egg white 2 tbsp corn flour in a little water to make a paste 200g pack of slim/skinny or bare naked noodles 25g bean sprouts. fry light 1/2 tsp salt 1/2 tsp sweetener 1 tbsp light soy sauce 2 spring onions Veg stock made with oxo if more liquid required. ( make with 20 ml water to 1 stock cube ) Green pepper Yellow pepper 4 large mushrooms 1 red onion Mix the cornflour and egg white together. Cut the scallops into 3 to 4 slices, then mix the scallops and the prawns into cornflour and egg white mix and set aside. Drain the bare naked noodles. Spray a wok with fry light and heat, Fry the peppers, onions, mushrooms, squid, and scallop and prawn mix for 2 mins. Add salt, sweetener, soy sauce and mix in well. Add some of the stock at this stage, start with 50 ml, and add more if desired. Stir and cook for a minute then stir in the noodles and the bean sprouts. Cook for 2 mins and serve garnished with diced spring onions. Smoked Salmon Egg and Lettuce Wrap Stage 1, Serves 1 2 eggs, boiled and chopped 2 egg whites, boiled and chopped( boil eggs, remove the yolk) 70g smoked salmon, chopped 1 green onion, chopped 1 tsp jalapeño, chopped 3 Tbsp fat free cream cheese, room temperature 1/4 tsp mustard 1/2 tsp Tabasco sauce lettuce leaves from an iceberg lettuce.

6 Mix the cheese in a mini blender and turn into a bowl. Add all the ingredients and mix gently. Serve in a lettuce leaf. Smoked Salmon Terrine with Lemon 2 sheets of leaf gelatine 250g smoked salmon 50g of Philadelphia garlic and herb cooking sauce 60 ml of crème fraiche (Low fat) 1 tsp mustard 1/2 tsp dill Juice of 1/2 lemon Soak the gelatine in water till soft. (just enough water to cover) Line a serving dish for the terrine with salmon laying width ways and length ways so the base and side is covered leaving an over flap. Set aside enough smoked salmon to cover the top. You should have half the salmon left. Place the salmon, Philadelphia sauce, crème fraiche, dill, mustard, and combine till smooth in a mini blender. Squeeze the water out of the gelatine, and place in a small pan with the juice of half a lemon and melt till you have a liquid. Pour this into the cream salmon mix and blend in well. Place the salmon mix into the middle of the layered salmon in the dish, smooth and level the mix, then fold over any salmon flaps to seal in the mix. Tap the dish on the work surface to expel any air, cover with cling film and place in the fridge for 4 hrs. Serve with lemon wedges and a green salad. Spicy Salmon and Crab Cakes 2 poached salmon fillets A tub of fresh white crab meat spring onion red pepper, blended 1 egg white 1 tsp chilli 1 tbsp corn flour Mash the salmon and crab in a bowl and mix with diced spring onion, chilli, blended red pepper, 1 egg white, dill, salt & pepper, 1 tsp of Philadelphia (optional), and a tsp of corn flower to soak up the moisture. Spray greaseproof paper on a tray with 1cal spray. Spoon into cookie cutters to make a round shape. Spray the top with 1 cal then bake on 180c or gas 4 for mins until they start to go golden. Spicy Seafood Stew 8 scallops 150g tiger prawns 100g prawns 1 onion diced

7 2 cloves garlic 1 diced red chilli 1 stock cube ( veg or fish oxo) 200 ml water 1/4 tin tomatoes to taste 1 tsp sweetener Lemon juice (fresh) spinach. small handful Fry the scallops, prawns and tiger prawns in a pan sprayed with fry light for a few mins, sprinkle the sweetener on top and stir. Add the water, onions, garlic, chilli, tinned tomatoes, oxo, salt n pepper to taste. Cook until it comes to the boil. Serve, stir in the spinach, and drizzle with a little lemon juice. Thai Salmon Fishcakes All stages, Serves 1 200g Salmon 1 red chilli 4 spring onions sliced. Handful fresh coriander, chopped 1 egg 2 teaspoons finely chopped lemon grass Olive oil Put everything except the salmon in the blender until finely chopped. Add salmon, salt and pepper to taste, and blend again until it reaches a similar texture to mince (it will be quite sloppy). Spray some oil in a hot frying pan. Spoon tablespoons of the mixture into the frying pan. If it starts to spit, turn the heat down. Let one side really seal before trying to turn over (like an omelette) When firm and golden brown, they are ready serve with squeeze of lime, & black pepper. Tuna Cake 2 tins Tuna in brine (drained weight) 1 Egg 2 Tablespoons Oat Bran 2 Tablespoons Fromage fraise 1 tsp Curry powder/herbs/spices to taste ( For example, Chilli ) Mix all ingredients together. Put in a lightly oiled fry pan, let it brown, flip and brown other side. Makes one fish cake.