Warm Tuna and Bean Salad
Ingredients 455g (1lb) tuna steaks, fresh or defrosted, skinned and cubed 1 x 15ml spoon (1 tablespoon) olive oil 1 clove garlic, crushed 1 red onion, thinly sliced 1 x 420g can red kidney beans, drained 2 tomatoes, chopped half cucumber, chopped Dressing 2 x 15ml spoon (2 tablespoons) olive oil 2 x 15ml spoon (2 tablespoons) fresh chopped parsley 1 x 15ml spoon (1 tablespoon) fresh chopped basil 2 x 5ml spoon (2 teaspoons) vinegar salt and black pepper or 5 x 15ml spoon (5 tablespoons) French dressing salad leaves, to garnish Method Heat the...
Read MoreSalmon Paella
Ingredients 450g (1lb) skinless salmon fillet, cut into 2cm (1″) cubes 2 tbsp olive oil 1 red onion, sliced 1 clove garlic, crushed 1 red chilli, deseeded and finely chopped 350g /12oz chicken cut into chunks 225g /8oz chorizo, sliced 1 red pepper, sliced 1 green pepper, sliced 225g (8oz) paella or risotto rice 560ml / 1 pint fish stock 1 pinch of saffron threads 50g (2oz) frozen broad beans 75g (3oz) frozen peas 16 uncooked prawns, shelled and heads removed 225g / 8oz live mussels, scrubbed generous handful of coriander 2 tbsp...
Read MoreFishy Fajitas
Ingredients 455g (1lb) coley or cod fillets, fresh or defrosted, skinned and cut into strips 1 clove garlic, crushed pinch cayenne pepper juice and rind of 1 lime 1 x 15ml spoon (1 tablespoon) beer or white wine 1 x 15ml spoon (1 tablespoon) oil 1 onion, cut into wedges 1 red pepper, deseeded and cut into strips 1 green pepper, deseeded and cut into strips 3 x 15ml spoon (3 tablespoons) hot taco sauce fresh chopped parsley, to garnish Serves 4 NUTRITIONAL VALUES PER PORTION (APPROX) 148 Kilocalories; 23g Protein; 5g Fat; 2g...
Read MoreButtery Fish Parcels
Ingredients 4 x 170g (6 oz) thick coley or pollack fillets, fresh or defrosted, skinned salt and black pepper 2 x 15ml spoon (2 tablespoons) lime or lemon juice 15g (half an oz) butter 1 x 15ml spoon (1 tablespoon) brown sugar 1 medium carrot, grated 1 medium courgette, grated 1 x 15ml spoon (1 tablespoon) sesame seeds, toasted lemon, to garnish Serves 4 NUTRITIONAL VALUES PER PORTION (APPROX) 199 Kilocalories; 31g Protein; 6g Fat; 5g Carbohydrate; 0g Fibre. Method Preheat the oven to 190°C / 375°F, Gas mark 5 Cut four large squares of greaseproof...
Read MoreGarlic and Herb Fishy Tagliatelle
Ingredients 455g (1lb) haddock or cod fillets, fresh or defrosted, cubed 115g (4oz) dried tagliatelle pasta 1 x 10ml spoon (1 dessertspoon) olive oil 2 courgettes, sliced 55g (2oz) mushrooms, sliced 225g (8oz) garlic and herb soft cheese 2 x 15ml spoon (2 tablespoons) milk grated Parmesan cheese, to garnish Serves 4 NUTRITIONAL VALUES PER PORTION (APPROX) 314 Kilocalories; 28g Protein; 22g Carbohydrate 13g Fat; 1g Fibre. Method Cook the pasta, following pack instructions. Heat the oil in a large saucepan. Add the courgettes and mushrooms, cook for 2-3 minutes. Add the soft cheese and milk,...
Read MoreBouillabaisse
Ingredients 900g (2lbs) mixed white fish fillets, fresh or defrosted, skinned and cubed (e.g. monkfish, huss, conger eel, red mullet, cod, haddock) 170g (6oz) peeled prawns 2 x 15ml spoon (2 tablespoons) olive oil 1 large onion, sliced 2 cloves garlic, crushed 2 x 400g can chopped tomatoes 600ml (1 pint) fish or vegetable stock 1 large bayleaf salt and black pepper 1-2 drops Tabasco sauce 1 bouquet garni pinch of saffron strands fresh chopped parsley, to garnish Serves 4-6 Method Heat the oil and saute the onion and garlic until soft. Stir in the tomatoes, stock, bayleaf, seasoning, Tabasco,...
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