Chicken in Creamy Mushroom Sauce Serves: 6 55g & 1 tbsp Butter 2 large Shallots, minced 125ml Creme Fraiche 6 tbsp Plain Flour 65ml Dry Sherry 825ml Chicken Stock 6 sprigs & 1 tbsp minced Flat-Leaf Parsley 1 sprig fresh Thyme 1 tsp Salt ½ tsp freshly ground Black Pepper pinch of Cayenne Pepper pinch of Ground Nutmeg 225g Mushrooms, cut into 1 cm slices For Poached Chicken 10 sprigs Parsley 2 sprigs fresh Thyme 1 small Onion, halved 1 small Carrot, halved 1 stalk Celery, halved 1.35kg Chicken Breasthalves, on the bone 1.5 ltr Chicken Stock 1. In a large saucepan over medium heat, melt 55g of the butter & saute the shallots until softened, about 4-5 minutes. Sprinkle in the flour & cook, stirring with a wooden spoon for 2 minutes. Whisk in the sherry & stock. Bring to a boil while stirring. Add the parsley & thyme sprigs, lower the heat to maintain a gentle simmer. Cook the sauce for 30 minutes, stirring frequently. 2. Meanwhile, heat the remaining butter in a large frying pan over medium-high heat, saute the mushrooms for about 5 minutes. Season with salt & pepper. Strain the sauce into mushrooms & season with the salt, pepper, cayenne & nutmeg. Whisk in the creme fraiche. 3. For the poached chicken. Put the parsley, thyme, onion, carrot, celery & chicken breasts in a medium saucepan. Cover with the stock & bring just to a boil. Lower the heat to very low & cover. Poach the chicken for 20 minutes or until firm to the touch. Remove the pan from the heat, uncover, and cool the chicken in the liquid for 30 minutes. 4. Transfer the chicken to a cutting board & bone the chicken. 5. Add the minced parsley, chicken & chives to the sauce. Bring to a simmer. Adjust seasoning with salt & pepper. 61g 20g 22g 537Kcal
Your Choice Quick Fish Curry 600g White Fish Fillets, in chunks 1 tbsp Garlic-Infused Olive Oil 2 Garlic Cloves, crushed 1 Onion, finely chopped 2 tsp Mild, Medium or Hot Curry Powder 1 tbsp Tomato Puree ½ tsp Sugar 1 Bay Leaf Salt & Pepper, to own taste 1. Season the fish on both sides with salt and pepper. 2. Heat the oil in a deep heavy-based frying pan & sauté the onion for about 5 minutes until transparent. 3. Sprinkle over the curry powder & add the crushed garlic. Stir for 1 minute. Add 200ml boiling water & the tomato purée, followed by the sugar & bay leaf. Stir, cover & cook for 15 minutes over a low heat. 4. Place the fish in the sauce, cover, simmer for 8 10 minutes or until tender. 5. Remove the bay leaf & serve immediately. 21.5g 5.5g 4.5g 149Kcal
Easy Bake Fish 4 x 170g White Fish Fillets 100g freshbreadcrumbs 1 tbsplime Juice 1 tbsp Light Mayonnaise ¼ tsp Black Pepper 45g Butter, melted 1 tbsp Olive Oil 2 tbspparsley, chopped 1. Preheat oven to 220c (200 fan), 425f, gas mark 7. 2. Brush with baking dish with oil. Add fish fillets. 3. Combine lime juice, mayonnaise & pepper. Spread over the fish. Sprinkle over parsley & breadcrumbs. Drizzle over the melted butter. 4. Bake for 20 mins & serve with fresh green veg or green salad. 39.7g 14.2g 11.7g 322Kcal
Kickstart Fish Pie Serves: 1 50g Kickstart Cheese Sauce 50ml Skimmed Milk 10g Spinach 70g Cod Steak 80g Celeriac, diced 1 Bayleaf few Peppercorns 5 sprigs Parsley Salt & Pepper to own taste 1. Place fish in non-stick frying pan with skimmed milk, peppercorns & bayleaf. Bring milk to boil. As soon as its boiling take pan off the heat & set aside. 2. Cook celeriac in a little salted water until soft. Drain & mash, seasoning to own taste. 3. Drain fish, removing peppercorns & bay leaf. 4. Roughly flake fish & mix into cheese sauce. 5. Layer the pie. First the fie, then spinach & top with mashed celeriac. There's no need to reheat if served immediately. 16g 10.3g 1.6g 112Kcal
Kickstart Paella 300g long-grain Rice 400g frozen Seafood Mix, defrosted 110g Chorizo, chopped 200g frozen Peas 1 ltr Fish Stock 1 tbsp Olive Oil 1 Onion, sliced 1 tsp Turmeric 1 tspsmoked Paprika Salt & Pepper to own taste 1. Heat the oil in a deep frying pan. Then soften the onion for 5 mins without browning. Add the chorizo & fry until it releases its oils. Stir in the turmeric. paprika & rice until coated by the oils, then pour in the stock. Bring to the boil, then simmer for 15 mins, stirring occasionally. 2. Tip in the peas & cook for 5 mins, then stir in the seafood to heat through for a final 1-2 mins cooking or until rice is cooked. Season to own taste & serve immediately. 32g 75g 12g 518Kcal
Kickstart Fish & Chips Serves: 2 450g Potatoes, cut into wedges 1 tbsp Olive Oil 140g x 2 White Fish Fillets 1 Lemon, zest & juice only 10g Parsley, chopped 1 tbsp Capers, chopped 2 tbsp 0% Greek Yogurt Lemon Wedges to serve 1. Heat oven to 200c (180 fan), 400f, gas mark 6. 2. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. 3. Put the fish in a shallow dish. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking. 4. Meanwhile, mix the capers, yogurt, remaining parsley & lemon juice together, set aside. 5. To serve, divide the chips between plates, lift the fish onto the plates & serve with a spoonful of yogurt mix. Add green salad if you wish. 35g 41g 9g 373Kcal
Kickstart Salmon Fishcakes 550g skinless Salmon Fillets, cut into chunks 2 tbsp Thai Red Curry Paste thumb-size piece Fresh Root Ginger, grated 1 tsp Soy Sauce 10gCoriander, chopped 1 tsp Olive Oil Lemon wedges, to serve 1. Tip the salmon into a food processor with the paste, ginger, soy & chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. 2. Heat the oil in a non-stick frying pan then fry the burgers for 4-5 mins on each side, turning until crisp & cooked through. 3. Serve with green salad & lemon wedges. 29g 7g 17g 292Kcal
Kickstart Fish Risotto 15g Butter 1 Leek, thinly sliced 300g Risotto Rice 700ml Fish Stock 250ml Milk 375g Cod Fillet, in chunks 3 tbsp Creme Fraiche 100g Baby Spinach Black Pepper 1. Heat oven to 200c (180 fan), 400f, gas mark 6. 2. Heat the butter in a large ovenproof dish over a medium heat. Cook the leek for 4-5 mins, stirring regularly, until just tender. Add the rice & stir for a further 2 mins. 3. Add the stock & milk, bring to the boil & bubble for 5 mins before sitting the cod chunks on top. Cover with a lid & bake in the oven for 18 mins until the rice is tender. 4. Fold in the crème fraîche & spinach & cooked cod, season with plenty of black pepper, then cover the pan again & leave to rest out of the oven for 3 mins before serving. 29g 64g 10g 444Kcal
Orange Fish Stew 750g White Fish Fillets 8 Tiger Prawns, shell on 2 tbsp Olive Oil 1 Onion, thinly sliced 3 Garlic Cloves, sliced 1 Fennel Bulb, sliced 250ml Fish Stock 1 tsp Coriander Seeds 1Orange, juice & 2 strips of peel 400g tin Chopped Tomatoes 2Bay Leaves pinch Saffron ½ tsp Herbs de Provence 1 tbsp Peppercorns 1. Heat oil in non-stick pan & gently fry onion, fennel, garlic & coriander seeds for 15 mins until tender. 2. Add fish stock, orange juice, peel, tomatoes & add a tin (empty tomato tin) of cold water. Add the bay leaves, saffron, peppercorns & herbs. Simmer for 20-25 mins. 3. Add the fish & prawns. Cover & cook for a further 4 mins. 44g 13.2g 10g 339Kcal
Fish on Friday 1.5kg White Fish Fillets 2 Lemons, juice only 65g Pine Nuts 28g Coriander, chopped 2 tbsp Olive Oil ½ tsp English Mustard 1. Mix lemon juice with mustard. 2. Place fillets in a dish. Pour over lemon juice mix & marinate for 1-2 hours. Drain fish & reserve marinade. 3. Heat large frying pan. Add 1 tbsp of olive oil. Fry wish until cooked through. 4. Smash together the remaining olive oil, coriander, marinade to make a dressing. 5. Steam a mix of vegetables, serve fish on top, sprinkled with pine nuts & dressing. 72.2g 2.2g 12g 406Kcal
Crab Risotto 2 large cooked Crabs 275g Risotto Rice 1.2 ltr Fish Stock 1 tbsp Tarragon, chopped 1 tbsp Parsley, chopped Salt & Pepper to own taste 1. One at a time, hold the crabs and hit the underside with heel of hand. This should loosen the shell from the body. Using your thumbs, push against the body & pull away from the shell. Remove & discard the intestines & grey gills. 2. Break off claws & legs, then use a hammer or crackers, to break them open. Using a pick, remove the meat from the claws & legs. Place meat on a plate. 3. Using a skewer pick the white meat from the body & place on plate with claw & leg meat. Scoop brown meat from the shell & add to rest of crab meat. 4. Place rice in a pan & add a quarter of the stock. Bring to boil & cook, stirring until liquid has been absorbed. Add a ladle full of stock at a time, cook & stir until about two-third of stock has been used. Stir in crab meat & herbs, continue to cook, adding remaining stock. 5. When rice has cooked, remove from heat & add herbs & seasoning. Cover & leave to rest for 3 mins before serving in bowls. 9g 55.7g 1g 268Kcal
Cheese Crust Fish Lunch Serves: 2 2 x 150g White Fish Steaks 2 tbsp Pesto 2 tbsp Breadcrumbs 60g Pecorino Cheese, grated 1. Preheat oven to 230c (210 fan), 450f, gas mark 8. 2. Brush pesto over one side of the fish steaks. 3. Mix half the cheese with the breadcrumbs & pack onto the pesto. Then scatter over the remaining cheese. Place on baking tray & cook for 10 mins. Serve with green salad 37.5g 11g 16g 338Kcal
Haddock Stew Serves: 1 300g Haddock Fillet, in chunks 25g Black Olives, sliced 125ml Fish Stock 2 tsp Olive Oil 200g choppedtin Tomatoes 3 Spring Onions, sliced 1 Garlic Clove, crushed 1 tsp Smoked Paprika 1. In a large saucepan gently fry the spring onions in olive oil for 2-3 mins. 2. Stir in fish stock, paprika, olives & tomatoes. Cook for 5 mins. 3. Add haddock chunks & cook for a further 5 mins before serving. 62g 15g 14g 443Kcal
Fish & Fennel Bake 500g New Potatoes, sliced 4 small Fennel Bulbs, sliced 3 tbsp Olive Oil 4 White Fish Fillets, skinned 1 tsp Fennel Seeds, crushed 2 tbsp White Wine Vinegar 1 Shallot, sliced small handful of Basil, chopped 2 medium Tomatoes, diced 50g sliced Black Olives 1. Preheat oven to 200c (180 fan) 400f gas mark 6. 2. On large baking tray toss potatoes & fennel in olive oil. Spread on tray & bake for 20 mins. 3. Lay fish on top of the roast fennel & potatoes. Sprinkle with fennel seeds & bake for another 10 mins. 4. To make dressing pour vinegar over shallot. Set aside for a few mins, then add tomatoes, basil, olives & mix together. Pour the dressing over the hot fish & serve immediately. 35.5g 24.8g 14.7g 374Kcal
Cod Fishcakes Lunch 454g Potatoes, chopped 511 skinless Cod Fillets, chopped 1 Courgette, grated 1 Carrot, grated handful Chives, chopped handful Parsley, chopped 1 mildonion, finely chopped 2Egg Whites, beaten 4 Slices of Bread 3 tsp Olive Oil 1. Boil potatoes for 12-15 mins until tender. Drain & mash. Set aside. 2. Using one tsp of olive oil stir fry the courgette & carrot for 5-6 mins. Set aside. When cooled a little squeeze out excess liquid & stir into the mash potato. 3. In a food processor blend the cod. herbs & onion. Use pulse to avoid mixture becoming too smooth. Add this mix to the mash potato & stir in well. 4. Using hands make 12 fishcakes & then chill the fishcakes in the fridge for 2-3 hours. Grease a baking sheet with remaining olive oil. 5. Preheat oven to 180c (160 fan), 350f, gas mark 4. 6. Place bread slices in food processor & whizz to make crumbs. 7. Dip each fishcake in the beaten egg whites & then roll in the breadcrumbs. 8. Bake for 15 mins on one side. Turn the fishcakes & bake for a further 15 mins. 27.5g 38g 4.2g 300Kcal
Homemade Fish Fingers Lunch 60g Ground Almonds 600g Cod Loin, cut into fingers pinch of Paprika pinch of Pepper 1. Preheat oven to 180c (160 fan), 350f, gas mark 4. Line a baking sheet with greaseproof paper. 2. Mix together the almonds, paprika & pepper & place in shallow dish. 3. Toss pieces of fish in crumbs until coated & place of baking sheet. Cook in oven for 20-22 mins. 30.5g 2g 9.5g 215Kcal
Prawn & Pepper Pot Lunch 397 Baby New Potatoes, sliced 511g uncooked King Prawns 710 Fish Stock 2 Garlic Cloves, crushed 1 Carrot, sliced 50g Mushrooms, sliced 1 Onion, thinly sliced 2 Peppers, thinly sliced 1. Place garlic,onion peppers, potatoes, carrot, mushrooms & stock in a pan & bring to the boil. Reduce & simmer for 12-15 mins unti potatoes are tender. 2. Add prawns & continue to cook for a further 3-4 mins until they have turned pink. Serve immediately. 26.7g 23g 1g 208Kcal
Gluten Free Prawn Linguine Lunch Serves: 6 400g gluten free Linguine or Spaghetti 300g peeled King Prawns 30gParmesan, grated 200ml Fish Stock 1Lemon, juice & zest 3 tbsp Creme Fraiche 1 tbsp Olive Oil 1 Garlic Clove, crushed 1. Heat oil in a non-stick frying pan, add garlic & cook for 1 min. 2. Next add stock, simmer until reduced by half & stir in creme fraiche & lemon juice. Add zest & prawns & cont to simmer until prawns are warmed through. 3. Meanwhile cook pasta according to packet instructions. Once cooked, drain & return to pan. Pour over prawn sauce & toss well to coat. Serve sprinkled with a little grated parmesan. 10.6g 50.3g 8.6g 400Kcal
Baked Fish on Vegetables Serves: 2 300g Sweet Potato, thinly sliced 2 tsp Olive Oil 300g White Fish Fillets,eg Cod, Halibut 1 Red Pepper, diced 1Green Pepper, diced 1 Courgette, sliced ½ tsp Cumin Seeds, crushed ½ tsp Coriander Seeds, crushed 2 tbsp fresh Coriander, chopped 1 Lemon, sliced 1. Preheat oven to 200c (180 fan), 400f, gas mark 6. 2. Dizzle sweet potato slices with olive oil & arrange in single layer at base of arge oven-proof dish. Bake for 10 mins. 3. Toss peppers & courgette through sweet potato, sprinkle with the crushed seeds & bake for a further 10 mins. 4. Lay fish fillets on vegetables & arrage lemon slices on top of the fish. Bake for 20 mins. Serve immediately garish with chopped coriander. 30g 38.5g 7g 339Kcal
Slow Cooker Salmon Serves: 1 150g Salmon Fillet 1Bay Leaf handful ofbasil, chopped handful of Rosemary, chopped 500mlFish Stock 25g dried Rice Noodles 50g Peas 25gGoats Cheese, grated 1 tbsp dried Seafood Rub, ground 2-3 sliceslemon 1. Put slow cooker on high. Add fish stock, bay leaf, herbs & lemon slices. And leave for 30 mins. 2. Add the salmon and poach for 30 mins on high. Next add rice noodles & peas and continue to cook for 15 mins. Either turn slow cooker to warm or serve immediately. 3. To serve garnish sprinkle over seafood spice & grated goats cheese. 54g 17g 20g 471Kcal
Spanish Fish Stew 175g Chorizo Sausage, chopped 350g jarroasted Peppers, drained & chopped 1Garlicclove, crushed 2 small Red Onions, cut into wedges 175ml Fish Stock 300g Passata 25g pitted Black Olives 450g White Fish, cut into large cubes 1. Preheat oven to 170c (150 fan), 325f, gas mark 3. 2. In a large suacepan bring to a boil the passata, stock, peppers, onion, chorizo then pour into an ovenproof dish, cover with lid or foil & cook in oven for 45 mins. 3. Uncover dish, add fish & olives, stir, recover & cook for a further 15-20 mins. Serve immediately. 24g 14.2g 14.2g 338Kcal
Smoked Haddock Pie Lunch 300g Smoked Haddock, chopped 150ml Fish Stock 142mlSingle Cream 750g Sweet Potatoes, thinly sliced 20g freshchives, chopped 25g Cheddar Cheese, grated 1 Onion, chopped 1. Preheat oven to 200c (180 fan) 400f, gas mark 6. 2. Pour cream into a bowl, add fish stock & combine. Add haddock, onion, sweet potato & toss everything together to coat with sauce. 3. Pour ingredients into ovenproof dish & cover with foil. Cook for 45 mins. 4. Remove foil & sprinkle with cheese & chives. Cook for a further 30-40 mins. 5. If desired crisp top layer by placing dish under a hot grill to finish. Serve with green salad. 24g 43g 10.5g 379Kcal
Fish & Coconut Soup Lunch 500g Halibut Fillet, skinned & cubed 250g Tiger Prawns, shelled 25g Desiccated Coconut, unsweetened 6 Shallots, peeled 2Garlic cloves, peeled 2.5cm (1") Root Ginger, sliced 2 bladeslemon Grass, trimmed 3 tsp Turmeric 1 Chilli, deseeded & sliced 2 tbsp Coconut Oil 300g tin Coconut Milk 50mlCoconut Cream 1. In a dry wok over a low heat toast the desiccated coconut & set aside. 2. Put shallots, ginger, garlic the the root ends of lemon grass into a food processor & blend until a paste. 3. Heat oil in wok & add the paste. Fry for a few mins to release the flavours. Add the coconut milk & bring to the boil while stirring constantly. Next add the fish & lemon grass. Lower heat, stir & cook for 5 mins. 4. Remove lemon grass, add desiccated coconut & cream. Stir & serve immediately. 37.5g 16g 18g 368Kcal