Fish and seafood are healthy foods but most of us don’t eat enough of them. High in protein, yet low in calories and fat, white fish and prawns are great choices when you’re on a diet. Oily fish, like salmon and tuna, are good for you too, as they are a rich source of those all-important omega-3s – just be aware that they are higher in calories than white fish. That said, they taste so rich, you won’t need much to feel you’ve eaten something substantial.
The trick with fish is to prevent it from drying out as it cooks, so it keeps lovely and moist. It’s easy to do this, without introducing buttery or creamy sauces. One-pot stews, curries and traybakes are all great ways to keep fish succulent. There are lots of them in this chapter, such as Thai red prawn curry, Baked cod with beans, courgettes and chorizo and Italian seafood pot. Cooking everything together not only helps the fish to stay moist, it also makes the finished dish taste extra delicious because all the fantastic flavours mingle together.
Another clever way of keeping in the moisture is to cook your fish in a paper parcel – try my easy Fish-in-a-bag Chinese-style, which is ready on the table in under half an hour.
If you’re buying fresh fish, try to get the best quality you can, as it makes all the difference to the finished dish. Get to know your fishmonger and they can let you know when the next delivery is on its way.
It’s preferable to use fresh fish, of course, but if you stash a bag of frozen prawns in the freezer then you know you can have a tasty meal ready to go in minutes. If you keep a bag of frozen peas in there too you’re halfway to making my Prawn curry with peas. And having a tin of good-quality tuna in the cupboard means you’ve got the base for the chunky fish cakes at the ready too.
Keeping mealtimes varied and exciting is the secret to dieting success, and the beauty of fish and seafood is that they work with lots of different flavours – whether that’s zingy hints of lemon or lime, heady Asian or Indian spices or the sun-drenched taste of Mediterranean herbs. Whatever you go for, your Friday night fish supper just got a whole lot more interesting!
Prawn curry with peas
Prawns are a great low-calorie ingredient – they are quick to prepare with a distinct flavour of their own and a satisfying meaty texture. You can even use frozen prawns here, defrosting them fully first. Adding a pinch of saffron to the rice as it cooks not only results in an amazing golden colour but adds an extra layer of taste – I always look for ways of getting more flavour into food whenever I can.
Serves: 2
Calories: 345 per serving
½ tbsp vegetable oil
1 tsp black mustard seeds
1 tsp cumin seeds
1 large onion, finely diced
1 green chilli, finely chopped
2 garlic cloves, finely grated
2.5cm piece of ginger, finely grated
A handful of curry leaves (ideally fresh, but dried will do)
200g tomatoes, finely diced
A large pinch of saffron strands
300ml fresh fish stock
150ml tinned half-fat coconut milk
350g raw tiger prawns, peeled and deveined, leaving the tail on
100g frozen peas
100g baby spinach
Sea salt and freshly ground black pepper
To serve
160g basmati rice, cooked with salt and a pinch of saffron strands
1. Heat the oil in a medium non-stick sauté pan or wok over a high heat. When hot, add the mustard and cumin seeds. When they begin to pop, add the onion and sauté until just starting to brown. Toss in the green chilli, garlic, ginger and curry leaves and cook for 2 minutes.
2. Stir in the tomatoes and saffron and cook for 2–3 minutes or until the tomatoes have softened.
3. Pour in the fish stock and let it bubble until reduced by half, then add the coconut milk and cook for 5 minutes.
4. Add the prawns and peas, and cook until the prawns begin to turn pink. Stir in the spinach and season with salt and pepper to taste, then check that the prawns are cooked.
5. Divide the curry between warmed bowls and serve with the saffron rice on the side.
Prawn curry with peas
Salt and pepper squid with yuzu mayo
This is a great way of cooking squid to achieve that satisfying crunchy texture, but without coating it in breadcrumbs and deep-frying. Yuzu is a Japanese citrus fruit with a wonderful intense taste – you need only a little of the juice to give the fresh, lower fat dip a fantastic flavour.
Serves: 2
Calories: 275 per serving
1 tsp Szechuan peppercorns
½ tsp black peppercorns
1 tsp flaky sea salt
½ tbsp light olive oil
½ onion, thinly sliced
1 garlic clove, thinly sliced
30g panko dried breadcrumbs
1 red chilli, finely sliced
2 spring onions, finely sliced on an angle
350g squid rings
For the yuzu mayo
1 tsp yuzu juice
1½ tbsp half-fat mayonnaise
3 tbsp Greek yoghurt (0% fat)
1 tbsp finely chopped coriander
To serve
Lemon or lime wedges
1. Coarsely grind all the peppercorns together, using a pestle and mortar. Tip into a small bowl, stir in the salt and set aside.
2. For the yuzu mayo, put all the ingredients into a small bowl, stir to combine and set aside.
3. Heat a non-stick wok over a high heat. When hot, add the oil, then the onion and garlic. Cook for about 5 minutes, until the onion is softened. Add the breadcrumbs and chilli and stir-fry until the crumbs turn golden brown. Remove from the heat and stir through the spring onions. Tip out onto a plate and set aside.
4. Place the wok back over a very high heat and give it a couple of minutes to heat up. When it is very hot, add the squid rings and stir them around quickly until they release their liquid. This will only take a couple of minutes.
5. Sprinkle the salt and pepper mix over the squid – depending on how spicy you like it, you may not need all of it. Stir in the breadcrumb mix, then take the pan off the heat.
6. Serve the squid straight away, with the yuzu mayonnaise alongside and lemon or lime wedges for squeezing.
Salt and pepper squid with yuzu mayo
South Indian fish curry
This is a light dish but it is overflowing with layer upon layer of aromatics. You can replace the cod with haddock or hake if you like.
Serves: 4
Calories: 425 per serving
800g skinless cod fillets
1 tbsp table salt
1 tbsp vegetable oil
2 tsp black mustard seeds
1 tsp cumin seeds
2 onions, finely diced
A handful of curry leaves (ideally fresh, but dried will do)
4 garlic cloves, finely chopped
4cm piece of ginger, finely grated
2 long green chillies, finely chopped
1 tsp ground turmeric
1 tsp ground coriander
4 large tomatoes, diced
500ml fresh fish stock
200ml tinned full-fat coconut milk
200g tenderstem broccoli, stalks cut in half
250g frozen peas
Sea salt and freshly ground black pepper
To finish (optional)
½ lime, to spritz
Coriander leaves, roughly chopped
1. Sprinkle the cod fillets on both sides with the table salt and leave for 20 minutes.
2. Heat the oil in a large non-stick sauté pan over a high heat then add the mustard and cumin seeds. When they begin to pop and crackle, add the diced onions and cook for 5 minutes or until softened and starting to brown. Toss in the curry leaves, garlic, ginger and chillies and stir-fry for 1–2 minutes. Add a splash of water if the mixture starts to stick.
3. Lower the heat and add the ground spices with a little salt and pepper. Cook, stirring, for 1 minute then add the tomatoes and cook for 2–3 minutes until they start to break down. Pour in the stock and simmer for about 20 minutes, until reduced by half.
4. Wash the salt off the fish, pat dry with kitchen paper and cut into 5–6cm pieces.
5. Stir the coconut milk into the curry mixture and continue to simmer for 5–10 minutes until reduced by one-third. Add the fish and broccoli and simmer gently for about 5 minutes, until just cooked.
6. Stir through the peas and taste to check the seasoning. Serve in warmed large bowls, adding a squeeze of lime and a scattering of coriander if you like.
THE LOWDOWN Salting fish before cooking firms it up, resulting in a meatier and more satisfying texture.
South Indian fish curry
Thai red prawn curry
Don’t underestimate how important your sense of smell is to your enjoyment of food – this fragrant curry is a treat for all the senses! With so much going on, thanks to the big authentic flavours, creamy coconut milk and crunchy veg, you won’t miss having rice on the side.
Serves: 4
Calories: 400 per serving
750g raw tiger prawns, shell on
500ml fresh fish stock
250ml water
1 lemongrass stem, bashed and halved lengthways
4 kaffir lime leaves
1 tbsp vegetable oil
1 large onion, sliced
4 garlic cloves, finely chopped
2.5cm piece of ginger, finely grated
3 tbsp good-quality Thai red curry paste (60g)
300ml tinned full-fat coconut milk
175g baby corn, halved lengthways
1 large red pepper, cored, deseeded and cut into large dice
100g mangetout or sugar snap peas, halved
120g drained tinned bamboo shoots
100g bean sprouts
A handful of coriander, roughly chopped
1 long red chilli, finely sliced (optional)
1. Peel and devein the prawns, leaving the tails intact; set aside. Place the heads and shells in a saucepan and pour on the fish stock and water to cover. Add the lemongrass and 2 kaffir lime leaves. Bring to the boil and simmer until the liquor has reduced by half.
2. Heat the oil in a large non-stick wok. Add the onion and stir-fry for 2–3 minutes, then toss in the garlic and ginger and stir-fry for another 2 minutes. Stir in the curry paste and cook for 1 minute, stirring all the time.
3. Strain the prawn stock through a fine sieve, discarding the shells, and pour into the wok. Add the remaining kaffir lime leaves and bring to the boil. Pour in the coconut milk, add the baby corn and simmer for 5 minutes.
4. Add the red pepper, mangetout, bamboo shoots and prawns. Bring to a simmer and simmer gently for 5 minutes or until the prawns are cooked.
5. Remove the pan from the heat and stir in the bean sprouts and coriander. Serve in warmed large bowls, sprinkled with sliced red chilli for an extra bit of heat if you like.
Thai red prawn curry
Provençal salmon traybake
Traybakes are such a time-saver when you’re on a diet. Just whack it all in the oven and let it do its thing – no need to stress about it! The only thing to be a bit careful of is not to overcook the salmon.
Serves: 4
Calories: 560 per serving
1 large red onion, cut into 12 wedges
12 garlic cloves, peeled but left whole
1 large red pepper, cored, deseeded and cut into 3cm chunks
1 large yellow pepper, cored, deseeded and cut into 3cm chunks
2 large courgettes, cut into 1cm slices
1 tsp dried herbes de Provence
2 tbsp fresh oregano, finely chopped
Olive oil spray
120g fine green beans
4 skinless salmon fillets (200g each)
200g cherry tomatoes on the vine
50g pitted black olives
100ml fresh fish stock
Sea salt and freshly ground black pepper
A handful of basil leaves, to finish (optional)
1. Preheat the oven to fan 220°C/gas 7.
2. Scatter the onion, garlic, peppers, courgettes, dried herbs and fresh oregano in a roasting tray. Season generously with salt and pepper and spray 25 times with oil. Mix well and cook on the top shelf of the oven for 20 minutes.
3. Meanwhile, add the green beans to a small pan of boiling salted water and blanch for a couple of minutes until cooked but still firm to the bite. Drain and immerse in a bowl of cold water to cool quickly, then drain well.
4. Remove the tray from oven and nestle the salmon fillets, cherry tomatoes, green beans and olives in amongst the roasted vegetables. Pour over the fish stock. Sprinkle the salmon with salt and pepper and spray with another 20 sprays of oil.
5. Return the roasting tray to the top shelf of the oven and bake for about 10–15 minutes, until the salmon is cooked. Serve, scattered with basil leaves if you like.
Provençal salmon traybake
Fish-in-a-bag Chinese style
Cooking ‘en papillote’ like this seals in flavour and moisture and is a great way to make white fish taste more exciting without using batter, breadcrumbs or a buttery sauce. A quick and easy technique, it has the added bonus of less washing up!
Serves: 4
Calories: 550 per serving
6 tbsp light soy sauce
3 tbsp Shaoxing wine
24 Szechuan peppercorns, lightly crushed
3 tbsp water
1 tbsp cornflour, mixed to a paste with 1 tbsp water
4 baby pak choi, halved lengthways
8 tenderstem broccoli stalks
2 handfuls of bean sprouts (140g)
4 sea bass fillets (150g each)
4 large garlic cloves, thinly sliced
12cm piece of ginger, julienned
1 red chilli, sliced on an angle
Sea salt and freshly ground white pepper
To serve
240g jasmine rice, cooked
1. Preheat the oven to fan 200°C/gas 6. Cut four pieces of baking parchment, about 40 x 35cm.
2. Put the soy sauce, Shaoxing wine, Szechuan peppercorns and the 3 tbsp water into a small pan and bring to a simmer over a medium heat. Remove from the heat and whisk in the cornflour paste, then return to the heat and whisk until the mixture has thickened to the consistency of ketchup. Set aside.
3. Lay one halved pak choi in the middle of each piece of baking parchment and top with the broccoli and bean sprouts. Season the fish with salt and white pepper and place a fillet on each pile of veg.
4. Scatter the garlic, ginger and red chilli on top of the fish, then spoon over the sauce. Bring the long edges of the paper together over the fish and fold them together to seal, scrunching the ends to close these too. Place on a baking tray and cook in the oven for 18–20 minutes.
5. Lift each bag onto a warmed serving plate, to rip open at the table. Serve with jasmine rice.
THE LOWDOWN Sea bass is great here, but you could use any fish you like: hake, cod, haddock or even salmon. Just be aware that whatever you use will affect the calorie count.
Fish-in-a-bag Chinese style
Rainbow trout with braised fennel
Rainbow trout is a brilliant British fish that is sadly underused. It has a delicate flavour that pairs well with fennel, peas and broad beans in this traybake. Just make sure the fish is very fresh. If you can’t get hold of rainbow trout, you can use salmon instead, although the calories will be a bit higher.
Serves: 2
Calories: 500 per serving
2 medium fennel bulbs, thinly sliced, fronds reserved
2 banana shallots, thinly sliced
3 garlic cloves, finely sliced
250ml fresh fish stock
4 skin-on rainbow trout fillets (120g each)
100g frozen peas
100g frozen baby broad beans
Finely grated zest of 1 lemon
2 tbsp crème fraîche
Sea salt and freshly ground black pepper
1. Preheat the oven to fan 180°C/gas 4.
2. Put the fennel, shallots and garlic into a roasting tin, mix well and season with salt and pepper. Pour on the fish stock and cover the tin with foil. Cook on the top shelf of the oven for 15 minutes, taking out the roasting tin halfway through to give everything a good stir and stop the fennel burning.
3. Remove the foil and return the roasting tin to the oven for 10 minutes until the fennel is cooked and there is only a little liquid left. If necessary, give it a few more minutes in the oven.
4. Meanwhile, season both sides of the trout with salt and pepper then, with a sharp knife, score the skin at 1cm intervals. Place the fish, skin side up, on a metal tray and wave a cook’s blowtorch over the skin until lightly charred.
5. Remove the roasting tin from the oven and add the peas, broad beans and lemon zest. Lay the trout on top of the fennel and bake for 5 minutes or until the trout is just cooked through.
6. Mix the crème fraîche through the fennel and scatter the reserved fennel fronds over the trout. Serve straight away.
Rainbow trout with braised fennel
Baked cod with beans, courgettes and chorizo
Feeling that you are depriving yourself on a diet is a short trip down the road to giving up entirely. Don’t do it to yourself! Although there’s not much chorizo in this dish, it gives such a tasty, crispy extra layer that you won’t feel you’re missing out.
Serves: 2
Calories: 535 per serving
2 tsp flaky sea salt
1 tsp hot smoked paprika
2 cod fillets (200g each)
3 medium courgettes, cut into chunks
4 garlic cloves, thickly sliced
200ml fresh fish stock
1 tsp dried oregano
Olive oil spray
400g tin butter beans, rinsed and drained
200g cherry tomatoes on the vine
40g pitted green olives
8 thin slices of chorizo
Finely grated zest and juice of 1 lemon
Sea salt and freshly ground black pepper
Flat-leaf parsley, finely chopped, to finish
1. Mix the flaky salt with ½ tsp smoked paprika and sprinkle over both sides of the cod fillets. Place them on a plate, cover with cling film and refrigerate for 1–2 hours.
2. Preheat the oven to fan 180°C/gas 4. Line a roasting tin with baking parchment.
3. Place the courgettes in the roasting tin. Add the garlic and pour on half of the fish stock. Sprinkle with the oregano and some salt and pepper. Spray with 25–30 sprays of oil. Cook on the middle shelf of the oven for 15 minutes.
4. Remove the fish from the fridge, wash off the salt and pat dry with kitchen paper.
5. Take the tray from the oven and mix through the butter beans. Nestle the fish fillets into the mixture, along with the cherry tomatoes and olives. Pour on the rest of the fish stock. Lay the chorizo slices, overlapping, on top of the cod fillets.
6. Sprinkle the lemon zest and juice and the remaining ½ tsp smoked paprika over everything and season with salt and pepper. Spray another 20 sprays of oil over the surface and bake in the oven for 12 minutes, until the fish is just cooked. Sprinkle with chopped parsley and serve.
Baked cod with beans, courgettes and chorizo
Italian seafood pot
This relatively quick one-pot wonder locks in all the flavours of the Med, packing in the taste of great summer holidays! The trick is to cut all the veggies about the same size so they cook evenly, but be careful not to overcook them – you want them to retain some bite. Smoked cod adds another layer of amazing flavour.
Serves: 4
Calories: 400 per serving
1 tbsp mild olive oil
2 medium onions, finely diced
2 medium fennel bulbs, finely diced, fronds reserved
4 garlic cloves, finely chopped
1 tsp fennel seeds
½ tsp dried chilli flakes
A big pinch of saffron strands
500ml fresh fish stock
2 x 400g tins chopped tomatoes
2 large courgettes, finely diced
80g pitted kalamata olives, halved
1½ tbsp baby capers
100g orzo pasta
400g smoked cod fillet, cut into 2cm slices
250g raw tiger prawns, peeled and deveined, leaving the tail on
Sea salt and freshly ground black pepper
1. Heat the oil in a large non-stick frying pan over a medium-high heat. Add the onions and cook for 5–7 minutes or until softened, adding a splash of water if they start to stick.
2. Toss in the diced fennel and garlic and cook for 4–5 minutes or until starting to brown. Add the fennel seeds, chilli flakes and saffron, stir well and cook for 1 minute.
3. Pour in the fish stock, tip in the tinned tomatoes and bring to the boil. Add the courgettes, olives, capers and orzo, stir well and reduce to a gentle simmer. Cook for 10–12 minutes or until the pasta is nearly cooked.
4. Add the smoked cod slices, tiger prawns and some salt and pepper. Stir well and cook for about 5 minutes, until the seafood is just cooked. Taste to check the seasoning and serve in warmed bowls, sprinkled with the reserved fennel fronds.
THE LOWDOWN Cutting the veg as small as possible gives it the texture of rice or orzo – you will think you are eating more orzo but it’s far fewer calories!
Italian seafood pot
Baked tuna fish cakes
These are big, proper fish cakes that I’d be proud to serve up at my pub. Make sure you buy really good-quality tuna – it will make all the difference. Baking the potatoes first, rather than boiling them, keeps in the flavour and moisture so they are less likely to dry out as you cook the fish cakes.
Serves: 4
Calories: 345 per serving
4 medium baking potatoes (800g)
4 spring onions, finely sliced
50g gherkins, finely chopped
2 tbsp baby capers
2 tsp Dijon mustard
Finely grated zest of 1 lemon
A handful of flat-leaf parsley leaves, finely chopped
250g good-quality tinned albacore tuna (in spring water)
Olive oil spray
Sea salt and freshly ground black pepper
To coat
1 large free-range egg, beaten
70g dry white breadcrumbs (made from one-day old bread)
To serve
Lemon wedges
Watercress
Herb dressing, optional
1. Preheat the oven to fan 200°C/gas 6. Cook the potatoes on a baking tray in the oven for 50 minutes to 1 hour, or until soft right through. Remove and set aside to cool. (Turn off the oven.)
2. Spoon out the potato flesh into a large bowl and mash it roughly. Add the spring onions, gherkins, capers, mustard, lemon zest and parsley. Season generously with salt and pepper and mix well. Drain the tuna, then gently fold it in, being careful not to break it up too much.
3. Divide the mixture into 4 portions and shape into patties. Chill in the fridge for at least 2 hours to firm up (overnight is fine).
4. When you’re ready to cook the fish cakes, heat the oven to fan 200°C/gas 6. Line a baking tray with baking parchment and spray it with oil. Have the beaten egg and breadcrumbs ready in separate shallow bowls; season both with salt and pepper.
5. Coat each fish cake first in the beaten egg and then in the breadcrumbs, making sure they are coated all over. Place the fish cakes on the prepared tray and spray each one with oil. Cook for 15 minutes, then flip each fish cake over and cook for another 15 minutes.
6. Serve hot, with lemon wedges and watercress, dressed with herb dressing if you wish.
Baked tuna fish cakes
Soy-glazed salmon salad
Asian flavours add layers and complexity to this salad to keep your palate excited! Nori sheets are 100% natural toasted seaweed – low in fat, low in calories and about one-third protein – with an amazing umami flavour. They’re great scrunched into Asian salads like this for extra taste and texture.
Serves: 4
Calories: 320 per serving
4 skinless salmon fillets (120g each)
Sunflower oil spray
For the marinade
2 tbsp light soy sauce
2 tbsp mushroom ketchup
1 tbsp Sriracha hot sauce
2 garlic cloves, finely grated
3cm piece of ginger, finely grated
1 tsp granulated sweetener
For the salad
100g Chinese cabbage, shredded
100g cucumber, julienned
100g kohlrabi, julienned
100g carrot, julienned
100g bean sprouts
A handful of coriander leaves, roughly chopped
Juice of 1 lime
1 tbsp light soy sauce
To serve
1 red chilli, finely sliced
8 crispy nori strips/thins (snack size)
A small handful of Asian micro-herbs
1. Mix the marinade ingredients together in a bowl. Add the salmon fillets and turn to coat. Cover and leave to marinate in the fridge for up to 2 hours.
2. Meanwhile, for the salad, toss all the ingredients together in a large bowl to combine.
3. When you’re ready to cook your salmon, heat a medium non-stick frying pan over a very high heat. Spray with 6–10 sprays of oil. Lift the salmon into the pan, reserving the marinade, and cook, without moving, for 2–3 minutes. Flip the fillets over, turn down the heat to low and cook for 4–5 minutes on the other side. Transfer the salmon to a plate to rest.
4. Pour the marinade into the frying pan and let it bubble for a minute or so, until it reduces down to a glaze. Pour this over the resting salmon and leave for 3–4 minutes.
5. Divide the salad between four plates. Flake the salmon on top of the salad and trickle over any remaining soy glaze. Sprinkle with red chilli, torn nori sheets and micro-herbs.
THE LOWDOWN Don’t let the salmon marinate for longer than 2 hours or the salt in the soy will start to cure it.
Soy-glazed salmon salad
Tuna niçoise
The key to this recipe is to season the tuna generously and cook it over a high heat to give it an extra smoky, charred taste, taking care to avoid overcooking it. The dressing is another low-cal winner, heavy on the herbs and very low in fat. Try it with other salads, or drizzled over veggie dishes.
Serves: 2
Calories: 350 per serving
2 medium free-range eggs
150g fine green beans
2 little gem lettuce, leaves separated
100 g baby new potatoes, boiled, cooled and halved (or quartered if large)
½ red onion, thinly sliced
100g cherry tomatoes, halved
25g pitted black olives
1 tsp baby capers
2 yellowfin tuna steaks (120g each)
Olive oil spray
Juice of ½ lemon
Sea salt and freshly ground black pepper
For the dressing
30g Greek yoghurt (0% fat)
1 tsp extra virgin olive oil
1 tsp water
1 tsp Dijon mustard
Finely grated zest and juice of ½ lemon
A pinch of golden caster sugar
½ tsp dried herbes de Provence
1 tbsp basil leaves, finely chopped
1 tbsp flat-leaf parsley leaves, finely chopped
1. Bring a small pan of water to the boil. Carefully lower in the eggs and cook for 6 minutes. Remove the eggs from the pan (but keep the water boiling) and place them in a bowl of cold water to cool.
2. Add the green beans to the pan with a pinch of salt and cook for 3–4 minutes. Drain the beans, run under cold water to cool, then drain thoroughly.
3. Arrange the lettuce leaves, new potatoes, green beans, red onion, tomatoes, olives and capers on two serving plates.
4. Heat a griddle or frying pan over a medium-high heat. Season both sides of the tuna generously with salt and pepper. Spray one side of each tuna steak
with 5 sprays of oil and place, oiled side down, in the pan. Spray the top of each steak with 5 more sprays of oil. Cook for 1–2 minutes on each side; it should still be pink in the middle.
5. Remove from the heat and squeeze over the lemon juice, then lift the tuna out onto a plate and leave to rest for a couple of minutes.
6. Meanwhile, whisk all the dressing ingredients together in a small bowl. Shell the eggs and cut them into wedges.
7. Lay the boiled egg wedges on top of the salad, then add the tuna (breaking it into chunks first if you wish). Sprinkle with salt and pepper, drizzle over the dressing and serve.
Tuna niçoise
Cajun prawn and kale salad
Heady Deep South spices work so well with prawns and chicken in a classic Louisiana gumbo dish. Richly flavoured kale, zingy lime and aromatic coriander give this lighter version a real vibrancy.
Serves: 2
Calories: 220 per serving
For the kale
100g kale leaves, roughly torn
Juice of 1 lime
1 tbsp extra virgin olive oil
Sea salt and freshly ground black pepper
For the Cajun prawns
220g raw tiger prawns, peeled and deveined, leaving the tail on
2 tsp Cajun spice mix
Olive oil spray
2 garlic cloves, finely chopped
½ Scotch Bonnet chilli, finely chopped
½ red pepper, cored, deseeded and sliced into strips
½ yellow pepper, cored, deseeded and sliced into strips
2 celery sticks, thinly sliced on an angle
2 medium-large tomatoes, diced
Juice of 1 lime
A handful of coriander leaves, finely chopped
1. Put the torn kale into a bowl and trickle over the lime juice and olive oil. Season with salt and pepper, then massage the kale gently for 2 minutes. Set aside.
2. Place the prawns in a separate bowl and sprinkle with the Cajun spice mix and a good pinch of salt. Toss to coat the prawns well. Heat a non-stick frying pan over a high heat. When hot, add 10 sprays of oil. Add the prawns and cook for 2–3 minutes, tossing frequently, or until they just turn pink. Remove from the pan and set aside.
3. Return the pan to the heat and add another 15 sprays of oil. Toss in the garlic, chilli and pepper strips and cook for 2–3 minutes, then add the celery and tomatoes and cook for 2 minutes.
4. Return the prawns to the pan, add the lime juice and cook for 2–3 minutes or until the prawns turn pink and are properly cooked through. Take the pan off the heat, stir through the coriander and season with salt and pepper to taste.
5. Spread the seasoned kale out on a large serving plate and top with the hot Cajun prawn mix. Serve straight away.
Cajun prawn and kale salad