Preparation Time 10 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 269 calories, 10g fat (of which 2g saturates), 6g carbohydrate, 0.6g salt • Easy
1 leek, trimmed and finely sliced
4 fat garlic cloves, crushed
3 celery sticks, finely sliced
1 small fennel bulb, finely sliced
1 red chilli, seeded and finely chopped (see Cook’s Tips)
3 tbsp olive oil
50ml (2fl oz) dry white wine
about 750g (1lb 10oz) mixed fish and shellfish, such as haddock, monkfish and salmon, raw shelled prawns, and mussels, scrubbed, rinsed and beards removed (see Cook’s Tip)
4 medium tomatoes, chopped
1½ tbsp freshly chopped thyme
salt and ground black pepper
1. Put the leek into a large pan and add the garlic, celery, fennel, chilli and oil. Cook over a medium heat for 5 minutes or until the vegetables are soft and beginning to colour.
2. Stir in 1.1 litres (2 pints) boiling water and the wine. Bring to the boil, then reduce the heat, cover and simmer for 5 minutes.
3. Meanwhile, cut the white fish into large chunks. Add to the soup with the tomatoes and thyme. Continue to simmer gently until the fish has just turned opaque. Add the prawns and simmer for 1 minute, then add the mussels. As soon as all the mussels have opened, season the soup and ladle into warmed bowls. Discard any mussels that remain closed, then serve immediately.
Frozen seafood mix is a useful standby. Use it instead of the fish and shellfish in this recipe but take care not to overcook or it will become tough.
TRY SOMETHING DIFFERENT
• To give the soup more of a kick, stir in 2 tbsp Pernod instead of the wine.
• Garlic croûtes are traditionally served with fish soup; they can be made while the soup is simmering. Toast small slices of baguette, spread with garlic mayonnaise and sprinkle with grated cheese. Float in the hot soup just before serving.
Preparation Time 5 minutes • Cooking Time 10 minutes • Serves 4 • Per Serving 150 calories, 3g fat (of which 1g saturates), 10g carbohydrate, 0.7g salt • Easy
2 tsp sunflower oil
1 small onion, finely chopped
1 green chilli, seeded and finely chopped (see Cook’s Tips)
2 courgettes, thinly sliced
125g (4oz) frozen peas, thawed
350g (12oz) skinless haddock fillet, cut into bite-size pieces
2 tsp lemon juice
4 tbsp hoisin sauce
lime wedges to serve
1. Heat the oil in a large non-stick frying pan. Add the onion, chilli, courgettes and peas and stir-fry over a high heat for 5 minutes or until the onion and courgettes begin to soften.
2. Add the fish to the pan with the lemon juice, hoisin sauce and 150ml (¼ pint) water. Bring to the boil, then reduce the heat and simmer, uncovered, for 2–3 minutes until the fish is cooked through. Serve with lime wedges.
TRY SOMETHING DIFFERENT
There are plenty of alternatives to haddock: try sea bass, sea bream or gurnard.
Preparation Time 10 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 193 calories, 1g fat (of which trace saturates), 13g carbohydrate, 0.7g salt • Easy
1 red chilli, seeded and finely chopped (see Cook’s Tips)
2 tsp dark soy sauce
grated zest and juice of 1 lime
¼ tsp ground allspice or 6 allspice berries, crushed
50g (2oz) light muscovado sugar
4 thick cod fillets, with skin, about 175g (6oz) each
finely sliced red chilli, finely sliced lime zest and lime wedges to garnish
FOR THE SAFFRON MASH
900g (2lb) potatoes, roughly chopped
a pinch of saffron threads
50g (2oz) butter
salt and ground black pepper
1. To make the saffron mash, cook the potatoes in lightly salted boiling water until tender. Meanwhile, soak the saffron in 2 tbsp boiling water. Drain the potatoes and mash with the butter, then beat in the saffron liquid. Season to taste with salt and pepper.
2. Meanwhile, preheat the grill or griddle pan until hot. Stir the chopped chilli, soy sauce, lime zest and juice, allspice and sugar together.
3. Grill the cod for about 1 minute on the flesh side. Turn skin side up and grill for 1 minute. Spoon the chilli glaze over the fish and grill for a further 2–3 minutes until the skin is crisp and golden.
4. Garnish with finely sliced chilli and lime zest and the lime wedges. Serve with the saffron mash.
TRY SOMETHING DIFFERENT
Use sea bass, gurnard, coley (saithe) or pollack instead of the cod.
Preparation Time 10 minutes • Cooking Time 10–13 minutes • Serves 4 • Per Serving 259 calories, 15g fat (of which 3g saturates), 1g carbohydrate, 0.8g salt • Easy
1 tbsp sesame oil
1 tbsp soy sauce
juice of 1 lime
4 × 150g (5oz) trout fillets
2 tbsp sesame seeds
lime wedges, herb salad and fennel to serve
1. Preheat the grill. Put the oil into a bowl, add the soy sauce and lime juice and whisk together.
2. Put the trout fillets on a baking sheet, pour the sesame mixture over them and grill for 8–10 minutes. Sprinkle with the sesame seeds and grill for a further 2–3 minutes until the seeds are golden. Serve with lime wedges, a herb salad and some finely sliced fennel.
Sesame seeds are deliciously nutty and highly nutritious. They are a valuable source of protein, good omega fats and vitamin E. Lightly toasted sesame seeds, crushed with a little salt and stirred into 1–2 tbsp olive oil, make an excellent dressing for cooked green beans, broccoli and carrots.
Preparation Time 15 minutes • Cooking Time 15–20 minutes • Serves 4 • Per Serving 320 calories, 12g fat (of which 1g saturates), 21g carbohydrate, 0.4g salt • Easy
4 × 150g (5oz) trout fillets
1 tbsp olive oil, plus extra to grease
250g (9oz) cooked baby new potatoes, cut into chunks
2 apples, cored and cut into chunks
4 cooked beetroot in natural juice, cut into chunks
150g (5oz) watercress
salt and ground black pepper
FOR THE DRESSING
1 tbsp extra virgin olive oil
juice of ½ lemon
2 tsp Dijon mustard
1 tbsp freshly chopped dill
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Put each piece of fish on a piece of greased foil, brush the top of the fish with olive oil and season with salt and pepper. Scrunch the foil around the fish and roast for 15–20 minutes until the fish is cooked.
2. Put the potatoes, apples, beetroot and watercress into a large bowl and mix lightly.
3. Mix all the dressing ingredients together in a small bowl and season with salt and pepper. Add to the salad and toss through, then serve with the fish.
Preparation Time 5 minutes • Cooking Time 10–15 minutes • Serves 4 • Per Serving 171 calories, 1g fat (of which trace saturates), 10g carbohydrate, 0.8g salt • Easy
50g (2oz) fresh breadcrumbs
a small handful of freshly chopped flat-leafed parsley
2 tbsp capers, chopped
grated zest of 1 lemon
4 haddock or pollack fillets, about 150g (5oz) each
½ tbsp Dijon mustard
juice of ½ lemon
salt and ground black pepper
new potatoes and mixed salad to serve
1. Preheat the oven to 180°C (160°C fan oven) mark 4. Put the breadcrumbs into a bowl with the parsley, capers and lemon zest. Mix well, then set aside.
2. Put the fish fillets on a baking tray. Mix the mustard and half the lemon juice in a bowl with a little salt and pepper, then spread over the top of each piece of fish. Spoon the breadcrumb mixture on top – don’t worry if some falls off.
3. Cook in the oven for 10–15 minutes until the fish is cooked and the breadcrumbs are golden. Pour the remaining lemon juice over the top and serve with new potatoes and a mixed salad.
Preparation Time 15 minutes • Cooking Time 12 minutes • Serves 2 • Per Serving 1186 calories, 79g fat (of which 18g saturates), 73g carbohydrate, 3.2g salt • Easy
4 litres (7 pints) sunflower oil for deep-frying
125g (4oz) self-raising flour
¼ tsp baking powder
¼ tsp salt
1 medium egg
150ml (¼ pint) sparkling mineral water
2 hake fillets, about 125g (4oz) each
450g (1lb) Desirée potatoes, cut into 1cm (½in) chips
salt, vinegar and garlic mayonnaise to serve
1. Heat the oil in a deep-fryer to 190°C (test by frying a small cube of bread – it should brown in 20 seconds).
2. Whiz the flour, baking powder, salt, egg and water in a food processor until combined into a batter. Remove the blade from the food processor. Alternatively, put the ingredients into a bowl and beat everything together until smooth. Drop one of the fish fillets into the batter to coat it.
3. Put half the chips in the deep-fryer, then add the battered fish. Fry for 6 minutes or until just cooked, then remove and drain well on kitchen paper. Keep warm if not serving immediately.
4. Drop the remaining fillet into the batter to coat, then repeat step 3 with the remaining chips. Serve with salt, vinegar and garlic mayonnaise.
Preparation Time 25 minutes • Cooking Time 8–10 minutes • Serves 4 • Per Serving 554 calories, 44g fat (of which 6g saturates), 17g carbohydrate, 1.3g salt • Easy
1 bunch of spring onions
2.5cm (1in) piece fresh root ginger, peeled and roughly chopped
1 lemongrass stalk, roughly chopped
20g pack fresh coriander
½ red chilli, seeded (see Cook’s Tips), plus strips of red chilli to garnish
1 tsp Thai fish sauce (optional)
150ml (¼ pint) mayonnaise
75g (3oz) fresh white breadcrumbs
225g (8oz) haddock
225g (8oz) cooked and peeled prawns
oil for frying
2 tbsp Thai sweet chilli sauce
20g pack fresh basil, roughly chopped
1 fat garlic clove, crushed (optional)
2 limes, cut into wedges, and 120g bag baby leaf spinach to serve
1. Put the spring onions, ginger, lemongrass, coriander, chilli and fish sauce, if using, into a food processor and whiz to a rough paste. Add 3 tbsp mayonnaise, the breadcrumbs, haddock and prawns and whiz for 5 seconds.
2. With wet hands, shape the mixture into eight patties, each about 5cm (2in) in diameter.
3. Heat a drizzle of oil in a nonstick frying pan. Fry the patties, in two batches, for 3–4 minutes on each side until crisp and golden.
4. Mix the sweet chilli sauce, basil and garlic, if using, into the remaining mayonnaise.
5. Serve the fishcakes garnished with red chilli strips, with lime wedges, the chilli mayo and spinach leaves.
Preparation Time 10 minutes • Cooking Time 10 minutes • Serves 4 • Per Serving 217 calories, 9g fat (of which 4g saturates), 1g carbohydrate, 3.4g salt • Easy
25g (1oz) unsalted butter
1 tbsp olive oil
1 garlic clove, thinly sliced
4 thick smoked haddock or cod fillets, about 175g (6oz) each
a small handful of freshly chopped parsley (optional)
finely grated zest of 1 small lemon,
plus lemon wedges to serve (optional)
romanesco, cauliflower or broccoli to serve
1. Heat the butter, oil and garlic in a large non-stick pan over a high heat until the mixture starts to foam and sizzle. Put the fish into the pan, skin side down, and fry for 10 minutes – this will give a golden crust underneath the fish.
2. Turn the fish over. Scatter the parsley, if using, and lemon zest over each fillet, then fry for a further 30 seconds.
3. Put a cooked fillet on each of four warmed plates and spoon some of the buttery juices over them. Serve with lemon wedges, if using, and steamed romanesco, cauliflower or broccoli.
Smoked fish is quite salty so always taste the sauce before seasoning with any extra salt.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 403 calories, 16g fat (of which 3g saturates), 24g carbohydrate, 2.5g salt • Easy
4 cod fillets, about 150g (5oz) each
4 tbsp red pepper pesto
2 tbsp olive oil
2 × 400g cans butter beans, drained and rinsed
2 garlic cloves, crushed
225g (8oz) fresh spinach
lemon juice
salt and ground black pepper
lemon juice to serve
1. Preheat the grill to medium. Spread each cod fillet evenly with 1 tbsp pesto and grill for 10–15 minutes until the flesh is opaque and just cooked.
2. Meanwhile, heat the oil in a pan and add the butter beans and garlic. Cook for 10 minutes, stirring occasionally and mashing the beans lightly as they warm through. Season with salt and pepper.
3. About 2–3 minutes before serving, add the spinach to the pan and allow it to wilt. Spoon the butter beans on to four warmed plates and top with the cod and any juices from grilling. Squeeze a little lemon juice over each piece of fish and serve immediately.
Preparation Time 10 minutes • Cooking Time 10–20 minutes • Serves 2 • Per Serving 292 calories, 21g fat (of which 4g saturates), 2g carbohydrate, 0.3g salt • Easy
1 garlic clove, crushed
2 tbsp olive oil
1–2 tsp harissa paste
4 whole sardines
salt and ground black pepper
tomato salad, watercress and lime wedges to serve
1. Preheat the grill to high. Put the garlic in a bowl. Add the oil and harissa, season to taste with salt and pepper and mix well.
2. Slash the sardines a couple of times on each side, then brush the harissa and oil mixture all over them. Grill for 5–10 minutes on each side until cooked through.
3. Serve with tomato salad and watercress, with lime wedges to squeeze over the sardines.
Oily fish such as sardines are one of the best sources of heart-protecting omega-3 oils. Eat them at least once a week. Fresh Cornish sardines, when they are available, are a treat and are cheap. Look out for them at your fishmonger’s or on the fresh fish counter at the supermarket.
Preparation Time 10 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 764 calories, 63g fat (of which 22g saturates), 1g carbohydrate, 0.4g salt • Easy
4 tsp whole mixed peppercorns
4 fresh mackerel, gutted, about 250g (9oz) each
1 tbsp sunflower oil
200ml (7fl oz) crème fraîche
lemon wedges to garnish
asparagus and sugarsnap peas to serve
1. Lightly crush 2 tsp peppercorns using a pestle and mortar. Sprinkle one side of each mackerel with half the crushed peppercorns.
2. Heat the oil in a frying pan over a medium-high heat. Add the fish, peppered side down, and cook for 5–7 minutes. Sprinkle the mackerel with the remaining crushed peppercorns, turn the fish over and continue to fry for 5–7 minutes until cooked (see Cook’s Tips). Remove and keep warm.
3. Wipe out the pan, add the crème fraîche and bring to the boil. Stir in the remaining whole peppercorns. (If the sauce becomes too thick, add some boiling water.)
4. To serve, spoon the sauce over the mackerel, garnish with lemon wedges and serve with asparagus and sugarsnap peas.
• If the mackerel are large, make three shallow slashes on either side of the fish.
• To test whether the fish is cooked, prise the flesh from the backbone with a knife: it should be opaque and come away easily.
Preparation Time 5 minutes • Cooking Time 10–12 minutes • Serves 4 • Per Serving 688 calories, 26g fat (of which 9g saturates), 72g carbohydrate, 3.5g salt • Easy
2 large pizza bases
4 tbsp sun-dried tomato pesto
2 × 185g cans tuna, drained
50g can anchovies, drained and chopped
125g (4oz) mature Cheddar, grated
rocket to serve
1. Preheat the oven to 220°C (200°C fan oven) mark 7. Spread each pizza base with 2 tbsp sun-dried tomato pesto. Top each with half the tuna, half the anchovies and half the grated cheese.
2. Put on to a baking sheet and cook in the oven for 10–12 minutes until the cheese has melted. Sprinkle with rocket to serve.
TRY SOMETHING DIFFERENT
Mozzarella & Tomato Pizza
Spread the pizza bases with 4 tbsp pesto and top with 125g (4oz) chopped sunblush tomatoes and 2 × 125g sliced mozzarella balls. Cook, then serve topped with a handful of baby spinach leaves.
Ham & Pineapple Pizza
Spread the pizza bases with 4 tbsp tomato pasta sauce. Top with a 225g can drained unsweetened pineapple chunks, 125g (4oz) diced ham and 125g (4oz) grated Gruyère.
Preparation Time 2 minutes • Cooking Time 8 minutes • Serves 4 • Per Serving 630 calories, 13g fat (of which 6g saturates), 101g carbohydrate, 2.7g salt • Easy
500g (1lb 2oz) linguine pasta
a little olive oil
1 fat garlic clove, crushed
200ml (7fl oz) half-fat crème fraîche
225g (8oz) hot-smoked salmon, flaked
200g (7oz) peas
2 handfuls of fresh basil, roughly torn, to garnish
salt and ground black pepper
1. Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions, then drain, reserving a couple of tablespoons of the cooking water.
2. Meanwhile, heat the oil in a large pan, add the garlic and fry gently until golden. Add the crème fraîche, salmon and peas and stir in. Cook for 1–2 minutes until warmed through, then add the reserved water from the pasta.
3. Toss the pasta in the sauce, season with salt and pepper and serve garnished with the torn basil.
Adding the reserved pasta cooking water stops the pasta absorbing too much of the crème fraîche.
Preparation Time 10 minutes • Cooking Time 5–6 minutes • Serves 2 • Per Serving 90 calories, 4g fat (of which 1g saturates), 9g carbohydrate, 2.7g salt • Easy
2 tsp sesame oil
1 red pepper, seeded and thinly sliced
½ red chilli, seeded and thinly sliced (see Cook’s Tips)
1 garlic clove, crushed
125g (4oz) broccoli florets
2 spring onions, sliced
2 salmon fillets, about 125g (4oz) each, cut into strips
1 tsp Thai fish sauce
2 tsp soy sauce
wholewheat noodles to serve
1. Heat the oil in a wok or large frying pan. Add the red pepper, chilli, garlic, broccoli florets and spring onions and stir-fry over a high heat for 3–4 minutes.
2. Add the salmon, fish sauce and soy sauce and cook for 2 minutes, stirring gently. Serve immediately with wholewheat noodles.
Preparation Time 2 minutes • Cooking Time 5 minutes • Serves 2 • Per Serving 170 calories, 7g fat (of which 1g saturates), 11g carbohydrate, 1.6g salt • Easy
1 tbsp sesame oil
175g (6oz) raw peeled tiger prawns, deveined (see Cook’s Tip)
50ml (2fl oz) ready-made sweet chilli and ginger sauce
225g (8oz) ready-prepared mixed stir-fry vegetables, such as sliced courgettes, broccoli and green beans
1. Heat the oil in a large wok or frying pan, add the prawns and sweet chilli and ginger sauce and stir-fry for 2 minutes.
2. Add the mixed vegetables and stir-fry for a further 2–3 minutes until the prawns are cooked and the vegetables are heated through. Serve immediately.
TRY SOMETHING DIFFERENT
Instead of prawns, try chicken cut into strips: stir-fry for 5 minutes in step 1.
To devein prawns, pull off the head and discard (or put to one side and use later for making stock). Using pointed scissors, cut through the soft shell on the belly side. Prise off the shell, leaving the tail attached. (The shell can also be used later for making stock.) Using a small sharp knife, make a shallow cut along the back of the prawn. Using the point of the knife, remove and discard the black vein (the intestinal tract) that runs along the back of the prawn.
Preparation Time 10 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 152 calories, 3g fat (of which 1g saturates), 10g carbohydrate, 1.2g salt • Easy
2 tsp olive oil
1 bunch of spring onions, chopped
1 garlic clove, crushed
2.5cm (1in) piece fresh root ginger, peeled and grated
3 leeks, trimmed and roughly chopped
1 red pepper, seeded and roughly chopped
400g (14oz) cooked prawns
1 tbsp tamari (wheat-free Japanese soy sauce)
2 tsp tomato purée, diluted in 1 tbsp water
1 tsp runny honey
ground black pepper
rice or quinoa to serve
1. Heat the oil in a pan, add the spring onions, garlic, ginger and 2 tbsp water and fry for 2 minutes over a medium heat. Add the leeks and red pepper and stir-fry for 10 minutes or until softened.
2. Add the prawns, tamari, tomato purée and honey to the pan. Season with pepper and cook for 30 seconds to 1 minute, stirring. Serve with rice or quinoa.
TRY SOMETHING DIFFERENT
Use scallops instead of the prawns. Alternatively, use any firm-textured white fish, such as monkfish, discarding the skin and cutting the fish into small cubes.
Preparation Time 10 minutes, plus soaking • Serves 4 • Per Serving 579 calories, 24g fat (of which 7g saturates), 67g carbohydrate, 0.7g salt • Easy
300g (11oz) straight-to-wok noodles
360g pack stir-fry vegetables
4 tbsp coconut cream
4 tbsp smooth peanut butter
1 tbsp Thai red or green curry paste
juice of ½ lime
225g (8oz) cooked and peeled king prawns
a small handful of freshly chopped coriander
25g (1oz) peanuts, chopped
1. Put the noodles and stir-fry vegetables into a large bowl or wok and cover with boiling water. Cover with clingfilm and leave for 5 minutes.
2. Meanwhile, mix the coconut cream with the peanut butter, curry paste and lime juice in a bowl.
3. Drain the noodles and vegetables in a colander. Put back into the bowl and toss with the prawns, coriander and half the dressing. Sprinkle with the peanuts and serve with the remaining dressing.
Ready-prepared stir-fry vegetables make this extra-quick, but if you can’t find them, try a mixture of three or four of the following: strips of red, orange or yellow peppers, baby sweetcorn, mangetouts or sugarsnaps, carrots cut into matchsticks, bean sprouts.
Preparation Time 5 minutes • Cooking Time 10–15 minutes • Serves 4 • Per Serving 432 calories, 11g fat (of which 6g saturates), 67g carbohydrate, 1.7g salt • Easy
350g (12oz) penne or other short tubular pasta
200ml (7fl oz) half-fat crème fraîche
150g (5oz) smoked salmon, roughly chopped
20g (¾oz) fresh dill, finely chopped
salt and ground black pepper
lemon wedges to serve (optional)
1. Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions. Drain.
2. Meanwhile, put the crème fraîche into a large bowl. Add the smoked salmon and dill, season well with salt and pepper and mix together. Gently stir into the drained penne and serve immediately with lemon wedges, if you like, to squeeze over the salmon and pasta.
Preparation Time 10 minutes • Cooking Time 15–20 minutes • Serves 4 • Per Serving 360 calories, 5g fat (of which 1g saturates), 61g carbohydrate, 1.8g salt • Easy
250g (9oz) long-grain rice
1 broccoli head, broken into florets
150g (5oz) baby sweetcorn, halved
200g (7oz) sugarsnap peas
1 red pepper, seeded and sliced into thin strips
400g (14oz) cooked and peeled king prawns
FOR THE DRESSING
1 tbsp sesame oil
5cm (2in) piece fresh root ginger, peeled and grated
juice of 1 lime
1–2 tbsp light soy sauce
1. Put the rice into a large wide pan – it needs to be really big, as you’ll be cooking the rice and steaming the vegetables on top, then tossing it all together. Add 600ml (1 pint) boiling water. Cover and bring to the boil, then reduce the heat to low and cook the rice according to the pack instructions.
2. About 10 minutes before the end of the rice cooking time, add the broccoli, corn, sugarsnaps and red pepper. Stir well, then cover the pan and cook until the vegetables and rice are just tender.
3. Meanwhile, put the prawns into a bowl. Add the sesame oil, ginger, lime and soy sauce. Mix the prawns and dressing into the cooked vegetables and rice and toss well. Serve immediately.
The word ‘pilau’, or ‘pilaf’, comes from the Persian ‘pilaw’. The dish consists of rice flavoured with spices, to which vegetables, poultry, meat, fish or shellfish are added.
Preparation Time 5 minutes • Cooking Time 15–20 minutes • Serves 4 • Per Serving 339 calories, 11g fat (of which 2g saturates), 37g carbohydrate, 0.4g salt • Easy
150g (5oz) long-grain rice
2 tbsp sesame oil
3 medium eggs, lightly beaten
250g (9oz) frozen petits pois
250g (9oz) cooked and peeled prawns
1. Cook the rice in boiling water for about 10 minutes or according to the pack instructions. Drain well.
2. Heat 1 tsp oil in a large nonstick frying pan. Pour in half the beaten eggs and tilt the pan around over the heat for about 1 minute until the egg is set. Tip the omelette on to a warm plate. Repeat with another 1 tsp oil and the remaining beaten egg to make another omelette. Tip on to another warm plate.
3. Add the remaining oil to the pan and stir in the rice and peas. Stir-fry for 2–3 minutes until the peas are cooked. Stir in the prawns.
4. Roll up the omelettes, roughly chop one-third of one, then slice the remainder into strips. Add the chopped omelette to the rice, peas and prawns and cook for 1–2 minutes until heated through. Divide the fried rice among four bowls, top with the sliced omelette and serve immediately.
Preparation Time 12 minutes, plus soaking • Cooking Time 8 minutes • Serves 4 • Per Serving 451 calories, 13g fat (of which 3g saturates), 56g carbohydrate, 2.6g salt • Easy
250g (9oz) wide ribbon rice noodles
3 tbsp satay and sweet chilli pesto (see Cook’s Tips)
125g (4oz) mangetouts, thinly sliced
125g (4oz) sugarsnap peas, thinly sliced
3 medium eggs, beaten
3 tbsp chilli soy sauce, plus extra to serve (see Cook’s Tips)
250g (9oz) cooked and peeled tiger prawns
25g (1oz) dry-roasted peanuts, roughly crushed
lime wedges to serve (optional)
1. Put the noodles into a heatproof bowl, cover with boiling water and soak for 4 minutes until softened. Drain, rinse under cold water and set aside.
2. Heat a wok or large frying pan until hot, add the chilli pesto and stir-fry for 1 minute. Add the mangetouts and sugarsnap peas and cook for a further 2 minutes. Tip into a bowl. Put the pan back on the heat, add the eggs and cook, stirring, for 1 minute.
3. Add the soy sauce, prawns and noodles to the pan. Toss well and cook for 3 minutes or until piping hot. Return the vegetables to the pan and cook for a further 1 minute until heated through, then sprinkle with the peanuts. Serve with extra soy sauce, and lime wedges to squeeze over the pad Thai, if you like.
• If you can’t find satay and sweet chilli pesto, substitute 2 tbsp peanut butter and 1 tbsp sweet chilli sauce.
• Chilli soy sauce can be replaced with 2 tbsp light soy sauce and ½ red chilli, finely chopped (see Cook’s Tips).
Preparation Time 15 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 470 calories, 23g fat (of which 11g saturates), 42g carbohydrate, 2.8g salt • Easy
25g (1oz) butter
200g (7oz) rindless back bacon rashers, cut into strips
700g (1½lb) white potatoes, cut into large chunks
200g can sweetcorn, drained
1kg (2¼lb) mussels, scrubbed, rinsed and beards removed (see Cook’s Tip)
150ml (¼ pint) single cream
1 tbsp freshly chopped flat-leafed parsley
salt and ground black pepper
1. Melt the butter in a large pan, add the bacon and cook, stirring, until the strips separate. Add the potatoes and 150ml (¼pint) water and season lightly with salt and pepper. Cover with a tight-fitting lid and cook for 10 minutes or until the potatoes are almost tender.
2. Add the sweetcorn and mussels to the pan, cover and bring to the boil, then reduce the heat and simmer for 2–3 minutes until the mussels open; discard any mussels that don’t open. Add the cream and chopped parsley and serve immediately.
To make sure mussels are safe to eat, check them carefully for cracks and split shells before cooking. Discard these, and any that do not close when tapped sharply. Any mussels that remain closed after cooking should also be thrown away.
Preparation Time 5 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 323 calories, 11g fat (of which 2g saturates), 30g carbohydrate, 1.5g salt • Easy
1 tbsp olive oil
1 onion, chopped
175g (6oz) bulgur wheat
450ml (¾ pint) vegetable stock
400g can pink salmon, drained and flaked
125g (4oz) spinach, roughly chopped
225g (8oz) frozen peas
zest and juice of 1 lemon
salt and ground black pepper
1. Heat the oil in a large pan, add the onion and cook until softened. Stir in the bulgur wheat to coat in the oil, then stir in the stock and bring to the boil. Cover, reduce the heat and simmer for 10–15 minutes until the stock has been fully absorbed.
2. Stir in the salmon, spinach, peas and lemon juice and cook until the spinach has wilted and the salmon and peas are heated through. Season to taste with salt and pepper and sprinkle with lemon zest before serving.
TRY SOMETHING DIFFERENT
Instead of salmon, use 200g (7oz) cooked peeled prawns and 200g (7oz) cherry tomatoes.
Preparation Time 2 minutes • Cooking Time 18 minutes • Serves 4 • Per Serving 276 calories, 19g fat (of which 3g saturates), 8g carbohydrate, 0.6g salt • Easy
1 tbsp olive oil
1 red onion, sliced
2 tbsp tikka masala curry paste
4 × 100g (3½oz) salmon steaks
400ml can coconut milk
juice of 1 lime
a handful of fresh coriander, roughly chopped
TO SERVE
lime wedges
boiled rice
1. Heat the oil in a pan. Add the onion and cook over a medium heat for 10 minutes until soft.
2. Add the curry paste to the pan and cook for 1 minute to warm the spices. Add the fish and cook for 2 minutes, turning it once to coat it in the spices.
3. Pour in the coconut milk and bring to the boil, then reduce the heat and simmer for 5 minutes or until the fish is cooked through.
4. Pour the lime juice over the fish and sprinkle with coriander. Serve with lime wedges to squeeze over the fish, and boiled rice to soak up the creamy sauce.
