Salmon with Parsley and Olive Crust

Salmon with Parsley and Olive Crust

Serves 2
4½ pts per serving (original points)

2x115gm boneless skinless salmon fillets, 

20gm fresh breadcrumbs,
25gm chopped black olives,
2-3tbspn chopped parsley,
1 clove chopped garlic,
2 chopped salad onions,
2 tspn melted low fat spread,
seasoning to taste

Place all ingredients except salmon in bowl and mix well.
Preheat oven to 190C 375F Gas Mk 5
Divide mixture into 2:the ingredients should stick together quite well. Press one portion on top of each salmon fillet.
Place on oven proof dish/tray lightly greased with low fat cooking spray
Bake in oreheated oven for approx 20 minutes until cooked through.
Good served with boiled new potatoes, salad and a little low fat salad dressing but remember to add the extra points!

Quick Seafood Paella

Quick Seafood Paella


Serves 1
6½ points per serving

10 spray Fry Light Sunflower
1/4 onion, finely chopped
1/4 red pepper, sliced
1 clove garlic, chopped
1 small can tomatoes
1/4 teaspoon turmeric
75g dried long grain rice
1 portion Oxo vegetable stock cube made up with 2/3 pint water
160g seafood selection (mussels/squid/prawns)
50g cooked frozen peas
1 tablespoon parsley, chopped
1/2 lemon

Heat the oil in a large frying pan and cook the onion and pepper for 5 minutes until softened. Stir in the garlic, tomatoes and turmeric and cook for 1 minute more, stirring occasionally.

Tip in the rice and cook for 1 minute, stirring to coat the grains. Pour in the stock, stir well and bring to the boil, then simmer uncovered for 8 minutes, stirring occasionally, until the rice is almost cooked and most of the stock has been absorbed.

Add the seafood and peas and cook for 3-4 minutes more. Stir in the parsley and season. Serve with lemon wedges.

Although number of servings is 1, this is a very generous portion so could easily serve 2 people with steamed veggies.

Crab Egg Rolls

Crab Egg Rolls

Serves 2

4 pts per serving

Core recipe


60g thin rice noodles
2 med eggs, plus 2 whites
salt and freshly ground black pepper
4 spring onions, chopped
juice 1/2 lime
3 tbsp coriander, chopped
1x 170g tin white meat crab in brine, drained
low fat cooking spray

Pour boiling water over the noodles to cover and leave to stand for 5 mins until softened. Meanwhile, beat the eggs and egg whites with a little seasoning then stir in the spring onions. Drain the noodles, rinse in cold water and mix with the lime juice, coriander and crab meat. Season the mixture with freshly ground black pepper.

Spray a small non stick frying pan with low fat cooking spray. Pour in a quarter of the egg mix, swirl around the pan and cook over a med to high heat for 1 min on first side. Flip over and cook for a further 30 secs. As each egg wrap is cooked, add a quarter of the crab noodle mix and roll up, then repeat to make a total of four rolls.

Serve at room temp or wrap up for lunchbox

Terrine of Salmon with Prawns and Asparagus

Terrine of Salmon with Prawns and Asparagus

Core Recipe

Serves 6

2 pts per serving (original points plan)

1 x 400 g can pink salmon, drained, skin & bone removed

150 g low fat fromage frias

pinch sea salt

½ tsp chopped fresh dill

2 egg whites

50 g scallops, (raw) chopped

50 g prawns , fresh or frozen , chopped

75 g fresh asparagus, lightly cooked and cut into 1" (2.5cm) pieces

Preheat oven to Gas 4/180ºC/350ºF

Lightly grease a 450g loaf tin (1lb) with spray oil and fit a piece of parchment paper into the base of the tin.

Place salmon, fromage frais, dill and egg whites into food processor and blend well.  Mix the prawns scallops and asparagus together.

Spread just under half the salmon mix into the tin and arrange the praw mixture on top of this.  Carefully spread the rest of the salmon mix over the top.

Cover the top of the terrine with baking parchment and then secure foil on top of this.  Stand loaf tin in a roasting tin half filled with warm water, so the water reaches about halfway up the sides of the loaf tin.

Bake for 1 hour until firm to the touch.

Chill the terrine, turn out and slice.  

King Prawn Saag

King Prawn Saag

Serves 2

Core

Points per recipe 3

Points per serving 1½ (original points)

Freezing not recommended

low fat cooking spray

1 medium onion, chopped

1 garlic clove, crushed

2.5cm (1") piece fresh root ginger, grated

½ tbsp curry powder

½ tsp chilli powder

400g can chopped tomatoes

200g raw king prawns, heads & shells removed, defrosted if frozen and patted dry on kitchen paper

100g baby spinach

salt & pepper

Heat a non-stick pan and spray with the cooking spray.

Stir fry the onion for about 5 mins until soft.

Add all the ingredients except the prawns and spinach and heat gently until simmering, then cover the pan with a tight fitting lid and cook for 10 mins.

Remove the lid, add the prawns and spinach and stir fry for 4-5 mins until the prawns are bright pink and the spinach has wilted.

Season and serve.

Fiery Singapore Noodles

Fiery Singapore Noodles

Core recipe from WW boards

200 g dried rice noodles
2 tsp of groundnut oil
3 cloves of garlic finely chopped
1cm of ginger root grated
3 Chinese mushrooms
100 g of prawns
100 g of diced chicken
3 fresh medium chillies de-seeded and chopped
2 tbsp of turmeric
4 spring onions finely sliced
60 g of bean sprouts
60 g fresh/tinned bamboo shoots
2-3 tbsp of light soy sauce
2 tbsp of rice vinegar
2 beaten eggs
Pepper

Put the Chinese mushrooms in a pan of boiling water for 20 minutes. Do the same to the rice noodles. Drain both when ready and chop the Chinese mushrooms.

Heat the wok and pour in the oil, stir fry the garlic, ginger and red chillies for less than 1 minute.

Add the Chinese mushrooms,prawns, chicken and stir fry for 1 minute.

Add the noodles and stir fry well for 1 minute.
Then add the bean sprouts and spring onion.

Season with turmeric, light soy sauce rice vinegar

Add the beaten egg and stir gently until cooked.

Season with ground pepper 

Scallop & Summer Herb Risotto

Scallop & Summer Herb Risotto

Serves 1
Points per serving 7 (original points)

4 large scallops
85g Arborio Risotto Rice
1 clove garlic
1 medium onion
1 teaspoon olive oil
1/4 teaspoon dried dill
1 tablespoon fresh mint
1 tablespoon basil
250ml fresh stock
1 teaspoon butter

Heat the olive oil in a heavy saucepan or frying pan over a medium heat. 

Add the finely chopped onion (or shallots) and crushed clove of garlic and sauté until soft and translucent.

Add the rice and stir for 2 minutes.

Add the stock (chicken, fish or vegetable)and simmer gently for about 20 minutes or until the rice is tender but still firm, stirring often.

Stir in the dill and the butter. Season and fold in the freshly chopped herbs. Serve warm, topped with seared scallops. 

Greek-style roast cod

Greek-style roast cod

Core recipe (Count 1 pt for sun dried tomatoes)

Serves 4

From the WW boards

This is a wonderful way to cook - the potatoes are half braised, half roasted, and the steam from the sun-dried tomato stock keeps the fish beautifully moist.

8 sun-dried tomatoes (not in oil) (1 pt on core)
1 garlic clove, roughly chopped
large handful of fresh basil leaves, plus a few leaves to garnish
600ml/1 pint boiling water
700g/1 lb 9oz red-skinned potatoes, peeled and cut into slices 1cm/0.5in thick
2 red onions, cut into rings
2 tbsp black olives, pitted
4 x 150g/5oz skinless, boneless cod fillets
1 lemon
salt and freshly ground black pepper

Preheat the oven to 220C/425F/Gas 7.

Place the sun-dried tomatoes, garlic and basil in a mini-chopper or small food processor and blend until very finely chopped. Stir into the boiling water.

Arrange the potato slices and onion rings in a roasting tin and pour over the tomato and herb liquid. Season with salt and black pepper and roast for 30 minutes.

Once the potatoes are tender, scatter over the olives and arrange the cod fillets on top of the potatoes.

Cut four thin slices from the lemon and place one on each fillet. Squeeze over the juice from the rest of the lemon.

Season the fish, then return the roasting tin to the oven for 8-10 minutes until the fish is just cooked. Divide between plates and serve.

Cod with Orange and Parsley Couscous Crust

Cod with Orange and Parsley Couscous Crust

Core Recipe

Servings: 4
An easy-to-make couscous crust gives a tasty new take on baked cod.

5 spray low-fat cooking spray
150 g cod, 4 x fillets
1 pinch salt, and freshly ground black pepper
75 g dried couscous
1 medium orange(s), finely grated zest and juice of
1/2 portion stock cube, or 1 teaspoon vegetable stock powder
1 tablespoon parsley, fresh, or chives
1 medium portion cooked mixed vegetables, green

Preheat the oven to gas mark 5/190°C/375°F/fan oven 170°C.

Spray a baking tray with low fat cooking spray and arrange the cod fillets on top. Season with salt and pepper.

Put the couscous into a heatproof bowl and add the orange zest and juice. Dissolve the stock powder or cube in 100 ml boiling water and pour over the couscous. Stir, then stand for 5 minutes to swell. Add the parsley or chives.

Tomato & Tuna Risotto

Tomato & Tuna Risotto

Serves 4

Points: 5 per serving

Core: 1 pt per serving

1 tbsp olive oil

2 large onions, chopped

240g brown rice

2 x 400g tins chopped tomatoes

10 black olives in brine

1 green pepper, chopped

2 tbsp pesto sauce

salt & pepper

200g tin tuna in brine, drained

Heat the oil, fry the onions until they begin to soften.  Stir in the rice, toss around the pan to coat the grains in oil then add the tomatoes, olives, green pepper and pesto.  Season to taste, cover and simmer for 15 mins.

Gently stir in the tuna, add a little water if all the tomato juice has been absorbed then simmer gently for 50 10 mins more until rice and pepper are tender. 

Serve immediately.

Not suitable for freezing.

Chilli Prawns with Tomato Salsa

Chilli Prawns with Tomato Salsa

Choose some large juicy prawns and stir-fry them with ginger, chillies and spring onions for a fast & easy meal.

Serves 4

Points per serving 4

Core recipe

120g dried weight egg noodles

2 tomatoes, finely chopped

2 tbsp chopped fresh coriander or parsley

¼ cucumber, finely chopped

1 tbsp lime or lemon juice

2 tsp stir-fry oil or olive oil

1 bunch spring onions, thinly sliced

480g large peeled prawns, thawed if frozen

1 tsp fresh ginger, finely chopped

1 tsp fresh chilli, finely chopped

salt & pepper

Cook the noodles according to the pack instructions.

Make the salsa by mixing the tomatoes, coriander or parsley, cucumber and lime or lemon juice.  Season and put into a serving bowl.

Heat the oil in a wok or large pan, add the onions and stir fry for 2 mins.  Add the prawns, ginger and chilli and cook for another minute or two.  Season and serve with the noodles and salsa.

Salmon Pasta Bake

Salmon Pasta Bake

Serves 4

Points per serving 6½

Core: 1 pt per serving (cheese)

½ tsp olive oil

1 x 418g can Alaska red salmon

90g dried weight pasta shapes

150g broccoli broken into florets

3 medium eggs

300ml skimmed milk

2 tbsp chopped fresh parsley

salt & pepper

40g mature Cheddar cheese, grated

Preheat oven to 190ºC/375ºF/Gas 5.  Grease a 1.2 litre (2pt) ovenproof dish with the oil.

Drain the salmon reserving the liquid.  Remove skin and bones and flake into large chunks.

Cook pasta as directed on packet until tender.  Drain well.  At the same time cook the broccoli for about 6 mins until tender.  Drain well.

Tip pasta, broccoli and salmon into ovenproof dish, spreading them evenly.  Beat the eggs and milk with reserved salmon liquid and parsley.  season and pour into the dish.  Sprinkle with cheese and bake or 35-40 mins until set and golden.

Salmon pasta bake 

Core recipe

1 tin of pink salmon
2 tins of Campbells condensed asparagus soup
enough pasta for however many you're feeding (if just 2, only use one tin of soup)
a couple of head of broccoli cut really small, about 1½cm heads
a handful of frozen peas
a handful of frozen sweetcorn

Put the oven on at 200 or its equivalent and put the pasta on to cook. Remove all the mankie bits from the salmon like bones and skin and all the juices (put in a dish and give those to the cat). Cut up your brocolli into really tiny little floret heads roughly the same size as your peas and sweetcorn. Chuck all the veg in an ovenproof dish. Drain the pasta when its cooked and put it in the dish with the veg. Add the salmon and the soup and mix it all around so everything is coated.

Bake for 20 minutes, cover with foil if you dont have a lid for your casserole dish.

From the WW boards

Zesty Lemon Prawn & Pasta

Zesty Lemon Prawn & Pasta

Core recipe

6 oz (180g) uncooked dried penne pasta
2 tsp olive oil
1 medium red  pepper, cut into thin strips
1 tsp finely chopped fresh garlic
1/2 pound   fresh medium raw prawns, peeled
3 tablespoons lemon juice
1/2 to 1 teaspoon grated lemon peel
Chopped fresh parsley, if desired
Salt and pepper to taste

Cook pasta according to package directions. Drain.
Meanwhile, heat oil in a frying pan until sizzling; add red pepper strips and garlic. Cook over medium heat, stirring occasionally, until peppers are crisply tender (2 to 3 minutes).
Add prawns and lemon juice; cook, stirring constantly, until prawns turn pink (1 to 2 minutes). Add cooked pasta and lemon peel; toss lightly. 

Sage Roasted Monkfish with Lentils

Sage Roasted Monkfish with Lentils

Serves 6

Points plan: 3½ pts per serving (original points)

Core recipe

2 x 450g whole monkfish, bone and skin removed

1 small bunch sage leaves

275ml fish stock

100g puy lentils

100g red lentils

1 red pepper, deseeded and finely diced

1 tbsp dark soy sauce

Preheat oven to 200ºC/400ºF/Gas 6

Place half of one monkfish on the work surface nd lay a few sage leaves along the length of the fish.  Put the other fillet from that fish on top and tie together with string.  repeat with the other monkfish.

Place fish in a roasting tin and pour over the stock.  Cover with foil and cook for 20-25 mins.

Meanwhile cook the lentils in separate pans of plently unsalted water for 20 mins, following pack instructions.

Dry fry the peppers for a few minutes, adding a spash of water if necessary.

Drain the lentils and throw into the pan with the peppers and soy sauce.  Roughly chop the remaining sage and add to the mixture.  Season well.

Cut each fish into 3 portions.  Spoon the lentils onto serving plates and top with the fish.  Garnish with sage and serve.

Provencal Cod

Provencal Cod

Serves 4

Core recipe

Points plan: 1 pt per serving

1 red pepper, deseeded and cut into chunks

1 onion, sliced into rings

1 small aubergine, cut into chunks

400g can chopped tomatoes with olives

2 tbsp tomato puree

1 tsp ready chopped garlic (or 1 clove)

2 tbsp chopped parsley

350g skinless cod fillets

Throw pepper, onion, aubergine, tomatoes, puree and garlic into a large pan, season well and simmer for 15 mins uncovered until the veg are almost cooked.

Stir in the parsley.  Lay the cod on top of the veg and simmer for 8 mins or until the cod is cooked through.

Salmon & Leek Pie with Rosti Topping

Salmon & Leek Pie with Rosti Topping

Serves 4

Points plan: 5 pts per serving

Core: ½ pt per serving

1 can drained pink salmon, 418g

900 g potatoes, (2lb), peeled and halved

1 spray low-fat cooking spray

1 large leek, thinly sliced

150 ml wine, dry white (1/4 pint)

25 g cornflour, (1 oz)

450 ml skimmed milk, (3/4 pint)

50 g cooked frozen peas, (1 3/4 oz)

1 large egg, beaten

salt & pepper

Drain the salmon, reserving the liquid. Discard the skin and bones, if wished. Use a fork to break the salmon into large chunks and set aside.

Par-boil the potatoes for 10 minutes, then drain them and leave to cool. Preheat the oven to 200°C / 400°F / Gas Mark 6.

Heat a large saucepan and mist it with low fat cooking spray. Add the leek and cook gently for 2 - 3 minutes until softened. Stir in the wine and reserved salmon liquid. Blend the cornflour with 3 - 4 tablespoons of the milk, then add it to the saucepan with the rest of the milk. Bring up to the boil, stirring constantly until thickened. Add the frozen peas and season with salt and pepper.

Divide the sauce mixture between four individual baking dishes. Arrange the salmon chunks over the top.

Coarsely grate the par-boiled potatoes into a large bowl and stir in the beaten egg. Season. Divide evenly between the dishes to cover the surface. Season with a little extra black pepper. Bake in the oven for 20 - 25 minutes until piping hot and golden brown.

Cook’s tip: if you like, you can grill the pies to brown the topping – they’ll need about 8-10 minutes under a medium-hot grill. 

Creamy Fish Pie

Creamy Fish Pie

Points plan: 6 points per serving

CORE recipe
Serves 4

225g skinless smoked haddock
225g skinless salmon fillet
1 bay leaf
A few peppercorns
175ml skimmed milk
125g small cooked peeled prawns
200g low fat soft cheese
120g very low fat plain fromage frais
Handful of fresh curly parsley, chopped
1 small leek, sliced
700g peeled potatoes, cut into large chunks
1/2 tablespoon wholegrain mustard

1. Preheat oven to gas mark 4/180oc/fan oven 160oc. Place the haddock and salmon in a small roasting tin, add the bay leaf and peppercorns, and pour the milk over. Cover tightly with a piece of baking parchment and cook for about 10 minutes or until the fish just starts to flake. Strain the milk into a jug, then break the fish into pieces and place in a 1.25 litre (2 pint) baking dish (discard the bay leaf and peppercorns). Scatter the prawns on top.

2. Meanwhile, whisk together 100ml of the strained, reserved milk with the low fat soft cheese and fromage frais. Add the parsley and season to taste, then pour the sauce over the fish.

3. Cook the leek in a pan of boiling water for 5 minutes or until soft. Drain well. In another pan, cook the potatoes in boiling water for 15 - 20 minutes or until tender. Drain, then mash with the mustard and the remaining strained milk. Stir in the leeks and season to taste.

4. Top the pie with the leek mash, spreading the mixture out with the back of a fork. Cook for 25 minutes, until the sauce is bubbling, then place under a preheated grill for 5 minutes to brown the mash. 

Tuna Leek and Rice Gratin

Tuna Leek and Rice Gratin 

Serves 4 @ 4 points per serving.  (Original points)

Ingredients
1 teaspoon sunflower oil
1 portion leek(s), large, sliced finely
400 g Tuna in Brine, drained, flaked
175 g rice, cooked, brown or wild, long-grain
295 g cream of mushroom soup, condensed
4 tablespoon skimmed milk
25 g fresh breadcrumbs
25 g half-fat cheddar cheese, grated finely
1 pinch salt
1 teaspoon pepper
Instructions
Preheat the oven to Gas Mark 4/180°C/350°F.


Heat the oil in a frying-pan and sauté the leek for 2-3 minutes. Stir in the tuna and rice. Mix together the soup and milk and fold into the tuna mixture. Season, to taste.


Spoon the tuna mixture into a gratin dish. Mix together the breadcrumbs and cheese and sprinkle over the tuna.


Bake for 25 minutes. 

Tuna with Mint Olive and Tomato Salsa

Tuna with Mint Olive and Tomato Salsa

This recipe serves 4

Core recipe

40g chopped black olives ( Most supermarkets sell canned sliced olives which are ideal)
1 tomato, deseeded and diced
2 tbls roughly chopped fresh mint
2 spring onions, chopped
2 teaspoons lemon or lime juice
salt & pepper
4 tuna steaks

Combine olives,tomato,onion,lemon/lime juice and mint in a bowl, season and put to one side.
Heat a griddle or frying pan, spray with Frylight. Season tuna with salt & pepper and cook for 2 - 3 minutes on each side.
Serve with potatoes, rice or pasta of choice scattered with the prepared salsa. 

Grilled Tuna with Fresh Tomato Salsa

Grilled Tuna with Fresh Tomato Salsa

Serves 4

Core recipe

Points plan 3 pts per serving

5 spray low-fat cooking spray
4 medium steak tuna, (150g each)
300 g cherry tomatoes, halved
1 medium onion(s), red, chopped
55 g parsley, chopped
1 tablespoon capers
1 tablespoon lemon(s), zest
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper

1.	Heat a frying pan or grill coated with cooking spray over high heat. Cook tuna, turning once, until just cooked through, about 6 minutes. (Note: For rare tuna, cook for less time, if desired.)
2.	Meanwhile, in small bowl, combine remaining ingredients. Serve tuna with salsa dressing

Mussels in Thai Broth

Mussels in Thai Broth

Serves 4

Core recipe

Points plan 1 pt per serving

750 g mussels with shell
5 spray low-fat cooking spray
3 portion shallots, finely chopped
2 clove garlic, finely sliced
1 stem lemon grass stems, finely chopped
2 tablespoon fresh coriander, chopped
1 portion fresh green or red chilli(s), deseeded and finely sliced
1 portion stock cube, vegetable, make up to 300ml (1/2 pint) with hot water

1.	Discard any mussels that are damaged or that remain open when tapped. Rinse them well, scraping off the 'beards'.
2.	Spray a large saucepan with low fat cooking spray. Cook the shallots and garlic gently for 2-3 minutes.
3.	Add the lemon grass to the saucepan with the coriander, chilli and stock. Simmer for 10 minutes without a lid.
4.	Add the mussels to the saucepan and cover with the lid. Steam for 4-5 minutes, shaking the pan from time to time. Discard any mussels that fail to open.
5.	Share the mussels between four bowls, then serve with the liquid poured over

Fish and Chips

Fish and Chips

Core recipe

6½pts per serving points plan (original points)

Serves 4

10 spray low-fat cooking spray
270 g polenta, for coating
240 ml skimmed milk
1 teaspoon lemon(s), zest
1 teaspoon basil, dried
1 teaspoon oregano, dried
600 g cod, uncooked, or haddock fillets (four 150g pieces)
2 large portion potato(es), peeled and cut into 1/2-inch-thick wedges
2 tablespoon vinegar, cider
1/2 teaspoon salt
1/2 teaspoon pepper, freshly ground

1.	Preheat oven to 200ºC, Gas Mark 6. Coat a large baking tray with cooking spray.
2.	In a shallow dish, combine polenta, milk, zest, basil and oregano; mix well to make a thick batter. Dust fish with additional 2 Tbsp polenta; add fish to batter and turn to coat both sides. Place fish on prepared baking tray and spoon over any remaining batter, making an even coating.
3.	Place potatoes in a large bowl and add vinegar, salt and pepper; toss to coat. Arrange potatoes next to fish on baking tray.
4.	Bake until potatoes and fish are fork-tender and polenta batter just starts to crack, carefully flipping fish once, about 30 to 35 minutes.

Salmon, Leek and Red Pepper Salad

Salmon, Leek and Red Pepper Salad

Serves 4

Points per serving 2½

Core recipe

418 g drained pink salmon, can
2 leek(s), medium, trimmed and sliced
200 g mange tout, (7oz), or sugar snap peas, halved
1 clove garlic, sliced in half
1/2 lettuce, or 1 bag mixed salad leaves
300 g pepper, red, green or yellow peppers, use roasted peppers in brine, drained and torn into strips
1 lemon(s), finely grated zest and juice
1 teaspoon white wine vinegar, or cider vinegar
1 level teaspoon dijon mustard
1 pinch salt
1/8 teaspoon pepper, freshly ground black

1.	Drain the salmon, reserving 1 tbsp of the liquid. Remove the skin and bones, if wished, then break the salmon with a fork into large chunks. Set aside.
2.	Cook the leeks and mange tout or sugar snap peas in lightly salted boiling water for about 4-5 minutes until just tender. Drain, rinse with cold water and drain well.
3.	Rub the cut sides of the garlic clove around the insides of 4 serving bowls.
4.	Add the salad leaves to the cooked vegetables and toss together. Share between the bowls with the pepper strips and salmon chunks.
5.	For the dressing, whisk together the reserved salmon liquid with the lemon zest and juice, vinegar and mustard. Season with salt and pepper, then drizzle over the salads. Chef’s Tip: Use 2 x 185g cans of tuna in brine or water instead of salmon, for a change.

Salmon, Haddock and Prawn Pie

Salmon, Haddock and Prawn Pie

Serves 4

Core recipe

Pts plan 6 pts per serving (original points)

5 spray low-fat cooking spray
500 g potato(es), peeled and cut into chunks
225 g fresh salmon
225 g haddock, or cod fillets
425 ml skimmed milk, + 3 tbsp
1 spring onions, bunch
200 g low-fat soft cheese, with herbs
100 g broccoli, lightly cooked florets
50 g cooked frozen peas, thawed
100 g peeled prawns, cooked
1 tablespoon parsley, chopped
1 pinch salt
1 teaspoon pepper, freshly ground

Put the potatoes on to cook in a large saucepan of lightly salted boiling water. 2. Put the fish fillets into a large frying pan with 425ml (3/4 pint) of the milk. Heat, then cover and simmer for 5 - 6 minutes, until the fish is cooked. Cool for 10 minutes. Strain off and reserve the liquid. 3. Spray a large saucepan with low fat cooking spray and gently cook the spring onions for 2 minutes, until softened, but not browned. Add the soft cheese and stir to combine 4. Gradually add the liquid from cooking the fish, stirring well to mix it in. Add the broccoli, peas, prawns and parsley or dill, mixing together well. Season to taste. 5. Preheat the oven to 220°C / 425°F / Gas Mark 7. Lightly spray a 1.2 litre (2 pint) pie dish with low fat cooking spray. 6. Break up the fish into large chunks, removing any skin and bones, and put them into the pie dish. Pour the sauce on top. Drain and mash the potatoes, season, then beat in the remaining 3 tbsp of milk. Pile on top of the fish mixture, and then bake for 25 - 30 minutes until piping hot and golden brown. Cook’s tip: You could use leeks instead of broccoli, if you prefer.