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,...
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