Baked Italian Fish casserole

Baked Italian Fish casserole

Serves 4

Full Choice 5 pts per serving

180g macaroni, fusilli or pasta shells

1 tbsp margarine

garlic clove, chopped

small onion, chopped

240g frozen spinach, thawed

tbsp plain flour

400g tin chopped tomatoes

150 ml skimmed milk

480g skinned & boned haddock, cut into chunks

tbsp chopped fresh oregano

30g fresh white breadcrumbs

tbsp parmesan cheese, grated

salt & pepper

Preheat oven to 190ºC/375ºF/Gas 5.

Cook pasta and drain.

Melt margarine and gently cook the onion and garlic until soft but not browned.  Add spinach and cook for 5 mins.

Sprinkle in the flour and gradually add the tomatoes, milk and oregano.  Bring to the boil, stirring constantly, until the sauce thickens.  Season to taste.

Fold the past and fish into the sauce carefully.  Spoon into an ovenproof dish.  Mix the breadcrumbs and cheese and sprinkle over the surface.

Bake 20 mins until golden brown.

Baked Sea Bass with Dill & Lemon Sauce

Baked Sea Bass with Dill & Lemon Sauce

Serves 4

Full Choice 3 pts per serving

No Count ½pt per serving

4 x sea bass fillets, descaled

300ml apple juice (1½pts)

juice of 1 lemon

2 tsp finely chopped fresh dill

½ tsp ground fenugreek

1 tsp green peppercorns in brine

2 tbsp low fat fromage frais

1 tbsp chopped fresh mint

salt & pepper

Preheat oven to 200½c/400ºF/Gas 6

Season bass dillets on both sides and place on a baking tray sprayed with oil (or baking parchment).  Place in the centre of the oven and cook 8-10 mins.

Place the remaining ingredients, except the fromage frais and mint onto a small pan and mix well.  Heat gently.

Just before serving, remove the sauce from the heat and stir in the fromage frais and mint.  Arrange fish on a serving dish or plate and pour the sauce over

Pasta with Prawn & Dill Sauce

Pasta with Prawn & Dill Sauce

Serves 4

Free on no count & core (UK)

2 tbsp veg stock

4 tbsp chopped fresh dill

1 tbsp lemon juice

340g cooked, peeled tiger prawns

salt & pepper

Bring the stock to the boil and reduce the heat to a simmer.  Add the lemon juice, dill and prawns and cook for a minute or two.  Season & serve over pasta.

Tip: Creamy the sauce up by adding some extra light philadelphia.

Fresh Tuna Nicoise

Fresh Tuna Nicoise

Serves 4

Points per serving: 5

No Count/Core

180g baby new potaotes, cooked until just tender & cooled

180g fine green beans, lightly cooked & cooled

4 tsp olive oil

4 x 180g fresh tuna steaks

finely grated rind and juice of 1 lemon

1 tsp wholegrain mustard

salt & pepper

1 Cos or Romaine lettuce, roughly shredded

4 tomateos, cut into wedges

12 olives

2 medium eggs, hard boiled and quartered

chopped fresh parsley

Preheat a griddle pan or heavy based frying pan.  Use 2 tsp oil to rub over both sides of the fish steaks.

Cook the fish for 3-4 mins per side depending on thickness.

Meanwhile make the dressing by whisking together the remaining oil, lemon rind and juice and mustard.  Season and set aside.

Arrange the lettuce, beans & tomatoes onto 4 plates.  Divide the olives, potatoes and eggs between them.  Top with the tuna steaks and drizzle with the dressing.

Garnish with the parsley and serve.

Thai Salmon & Prawn Patties

Thai Salmon & Prawn Patties

Serves 4

Points per serving 4

1 x 213g can Alaska red or pink salmon, drained

4 spring onions, finely chopped

1 large courgette, grated

90g fresh breadcrumbs

60g peeles prawns, defrosted if frozen

2 tsp Thai green curry paste

1 medium egg, beaten

2 tbsp fresh coriander, chopped

salt & pepper

4 tsp stir-fry oil or veg oil

large bag fresh or frozen stir fry veg

pinch Thai seven spice seasoning

Preheat oven to 180ºC/350ºF/Gas 4.

Remove the skin & bones from the salmon, flake the flesh.  Add the spring onions, courgette, breadcrumbs, prawns, thai curry paste, egg and coriander.  Season.

Shape into 4 patties.  Grease a baking sheet with 1 tsp oil.  Arrange the patties onto the sheet and cook for 20 mins until set and browned.

A few minutes before the patties are cooked, heat the remaining oil in a large pan or wok, stir fry the veg over high heat for 3-4 mins.  Season with seven spice and serve with the patties.

Fishy Tomatoes

Fishy Tomatoes

No Count/Core

Cut 4 beef tomatoes in half.  Scoop out the flesh and mash with smoked mackerel fillet, lemon juice and rind, and horseradish sauce (optional)  Season and pile back into the tomato shells.

Grill until hot & serve

Monday Fish

Monday Fish

Serves 4

No Count/Core recipe

Place 4 cod steaks into an ovenproof dish.  Sprinkle over chopped hard-boiled egg, chopped mushrooms and parsley.

Make a sauce from extra light philadelphia (plain of flavoured) mixed with skimmed milk and a little tabasco sauce, to a pouring consistency.  Pour over the fish.

Top with mashed potato.

Bake Gas 6/400ºF/200ºC for 20 mins. 

Crab & Prawn Pots

Crab & Prawn Pots

No Count/Core Recipe

Serves 1

100g prawns, in shells

50g cooked crab meat

50g quark cheese (or extra light philly)

1 tsp lemon juice

1 tsp tomato puree

2-3 drops hot pepper sauce eg Tabasco

1 tsp chives

salt & pepper

Shell the prawns and save a couple for garnish.  Mix the prawns, crab and quark to a creamy consistency.  Stir in the lemon juice, tomato puree, hot pepper sauce & chives.  Season.

Transfer to a small serving pot and chill for 1 hour.

Serve with crispbread or on top of a jacket potato.

Seafood Filled Mushrooms

Seafood Filled Mushrooms

No Count/Core recipe

Serves 1

225g large open mushrooms

150 ml veg stock

1 tbsp celery, chopped finely

1 tbsp red pepper, chopped finely

pinch curry powder

50g peeled prawns, chopped

½ x 105g can pink salmon drained

50g quark cheese

1 tbsp hellmans EXTRA light mayonnaise (0pts for 1 tbsp)

Trim & Chop the stalks of the mushrooms.

Put the caps of the mushrooms into a small pan with the stalks, stock, celery and red pepper.  Bring to the boil, lower the heat and cook gently for 3-4 mins until the mushroom caps are softened.

Carefully remove the mushroom caps with a slotted spoon and drain on kitchen paper, open side down.

Drain and discard the stock from the pan and put the veg into a bowl.  Add the rest of the ingredients and mix thoroughly.

Spoon the filling into the mushroom caps and grill for 2-3 mins to heat the filling.  Serve.

Grilled Fish with a Spicy Tomato Sauce

Grilled Fish with a Spicy Tomato Sauce

Core recipe

Marinate white fish fillet sin a mixture of lime juice, shredded garlic, ginger & fresh chilli with a little rock salt & black pepper.  Leave overnight.

Preheat grill and cook the fish until it flakes easily.

Spicy Tomato Sauce

Use 4 chopped tomatoes, 2-3 cloves garlic, chopped spring onions, chillis, red pepper, chopped, 1 tsp dried oregano and 1 tbsp chopped fresh parsley.  Heat the ingredients together and simmer for about 45 mins.

Rosemary Baked Mackerel

Rosemary Baked Mackerel  

Core

Serves 4

1 small onion, thinly sliced

1 dessert apple, cored and thinly sliced

4 medium tomatoes, skinned & chopped

300ml fish stock (or chicken/veg)

sprig rosemary

dash Worcestershire sauce

4 x 225g mackerel fillets

Preheat oven to Gas 5/190ºC

Put onion, apple, tomatoes and stock in a pan and add the rosemary and worcestershire sauce.  Season and bring to the boil.  Cover and cook for 10 mins.

Fold the fish fillets in half, end to end with skin side out and put into an ovenproof dish.  Pour the sauce over, cover with foil and bake for 20-25 mins.

Serve with rice and a salad.

Crispy Noodles with Crab & Sweetcorn

Crispy Noodles with Crab & Sweetcorn

Serves 4

Core:  Count ½ pt the full recipe (if using the oil from your daily allowance)

Points plan: 15pts the full recipe

125g dried egg noodles

8tsp olive oil

½ cucumber

175g can white crabmeat, drained

8 baby sweetcorn, cut into 1" (2.5cm) lengths

1 tbsp light soy sauce

1½ tbsp oyster sauce (½ pts)

black pepper

Cook the noodles as per pack instructions.  Drain and pat dry with kitchen paper.

Heat 3 tsp oil in a pan.  Divide the noodles into 4 portions and add them to the pan, pressing down well to form four "nests".  Reduce heat to low nd cook for 15-20 mins turning once until golden brown.

Meanwhile slice the cucumber in half lengthwise, remove the seeds.  Cut into 3" (7.5cm) lengths and then into matchstick strips.

Heat remaining oil in a pan/wok and add the crabmeat and stir fry for about 30seconds.  Add the sweetcorn and cucumber and fry antoher 30 seconds.  Stir in the soy and oyster sauces, season with black pepper and heat through.

When noodles are ready, transfer them to  serving plates and top with the crab mixture.  Serve at once

Hot & Herby Fish Jambalaya

Hot & Herby Fish Jambalaya

Serves 4

Core recipe

2 tbsp oil  (use from allowance or use frylight)

2 onions, chopped

2 sticks celery, sliced

1 red pepper, sliced

1 green pepper, sliced

2 cloves garlic, crushed

½ tsp chilli powder

salt & pepper

225g brown rice

400g can chopped tomatoes

250 ml fish stock

450g cod or haddock, skinned & cut into chunks

1tbsp each fresh chopped parsley & thyme

Heat oil in a large shallow pan and fry onions and celery for 5 mins, stirring occasionally.

Stir in the peppers, garlic, chilli powder, salt & pepper and cook for 3 mins.

Stir in the rice, tomatoes and stock and bring to the boil.  Cover and simmer for 5 mins.

Stir in the fish and cover and cook over a low heat for 10-12 mins until the fish and rice is cooked and the stock is absorbed.  Stir in the herbs, check the seasoning and serve.

From the WW boards

Fish with Tomatoes, Aubergine and Basil

Fish with Tomatoes, Aubergine and Basil

Core recipe

Per person

150 g firm white fish
2 tsp lemon juice
1 tsp olive oil
Salt and pepper
15 leaves of basil
150 g cherry tomatoes
150 g aubergine
1 clove of garlic, chopped
50 g brown and wild rice
1 tbsp fresh mixed Italian herbs; oregano, parsley, thyme

Cook the rice according to instructions on package. Chop and mix in the fresh herbs.
Cut the aubergine in chunky dices and boil in lightly salted water for 3-4 min and drain.
Mix them with the chopped garlic and put in a dish in the oven (200 Celsius) for 10 min.
Take out, add cherry tomatoes. Season the fish with salt, pepper, oil and lemon juice and put on top of aubergines and tomatoes. Put back in oven for 5-10 minutes until fish is cooked through. Sprinkle over basil and serve.

Tuna, Tomato and Cheesy Macaroni

Tuna, Tomato and Cheesy Macaroni

POINTS® Value: 4
Servings: 4

This is a delicious, low-fat version of macaroni cheese.

200 g dried pasta, any type, preferably short cut macaroni
1 medium onion(s), chopped
100 g green beans, sliced
2 medium tomato(s), ripe, chopped
1/2 teaspoon dried mixed herbs
200 g Tuna in Brine, drained, flaked
200 g cottage cheese, with onions or chives
1 pinch salt
1 teaspoon pepper

Boil the macaroni according to the pack instructions, adding the chopped onion to the water at the same time as the macaroni. Stir in the beans for the last 3 minutes of cooking time and then drain everything together.

Add the tomatoes and herbs as well as the tuna and the cottage cheese. Season to taste and reheat. Serve hot.

Goan Prawn Curry

Goan Prawn Curry

Serves 4

2 points/serving

400g frozen uncooked prawns, defrosted and peeled, tails left on
2 tbsp white wine vinegar
1tsp turmeric powder
1tbsp coriander seeds
1tsp cumin seeds
frylight
1 medium onion, sliced thinly
4 garlic cloves, cut into slivers
2.5cm piece of fresh root ginger, peeled and chopped finely
100ml 88%fat free coconut milk
juice of 1 lemon
300ml fish or vegetable stock
1 large green chilli, deseeded and finly sliced
1 bunch fresh coriander
salt

Place prawns in a bowl with the vinegar and ½tsp of salt and soak for 5 minutes.  Meanwhile, grind turmeric, coriander and cumin seeds together in a pestle and mortar or spice mill, until they are a fine powder.  Heat a large frying pan and spray with cooking spray, add the onion, garlic and ginger and fry gently for 5 minutes until softened.  Stir in the ground spices and fry fro 2 minutes more.  Add coconut milk, lemon juice and stock, bring to the boil then simmer for 5 minutes.  Add prawns and cook for 3-4 minutes until they have all turned pink.  Finally, stir in chilli and coriander just before serving

Tagliatelle with Smoked Salmon & Asparagus

Tagliatelle with Smoked Salmon & Asparagus

Serves 4

4½ points/serving

Core: Count ½ pt for the wine

110g low fat soft cheese
175g smoked salmon trimmings
4 tbsp dry white wine(½pt)
1tsp lemon juice
1 tbsp chopped dill
225g tagliatelle or linguine
250g fresh asparagus, trimmed and cut into 5cm pieces
salt and freshly ground black pepper
fresh dill sprigs, to garnish

Put the soft cheese, 60g of the salmon trimmings, the wine and lemon juice into a blender and process until smooth.  Transfer to a small saucepan and heat through gently.  Do not allow to boil.  Season to taste then stir in chopped dill and remaining salmon trimmings.

Cook pasta in plenty of boiling water according to pack instructions.  Drain thoroughly then return to warm saucepan.  Meanwhile cook asparagus in lightly salted boiling water for 5 minutes, until just tender, then drain.  Add sauce and the asparagus to the pasta and carefully fold everything together.  Divide pasta mixture between 4 warm plates, garnish with dill and serve immediately.

Garlic Prawns

Garlic Prawns

Serves 4
2½ points/serving

Low fat cooking spray
3 garlic cloves, sliced thinly
1 red chilli, deseeded and chopped finely
400g large frozen cooked and peeled prawns
small bunch parsley, chopped
juice of 1 lemon
salt
4 medium slices of crusty bread to serve

Spray large frying pan with the cooking spray, then add the garlic and chilli.  Stirfry for 2 minutes.  Add prawns and 4 tbsp water, sprinkle with a little salt, and stirfry for another 3 or 4 minutes, then add the chopped parsley.  Squeeze over the lemon juice and spoon onto serving plates.  Serve with bread to mop up juices.

Prawn Curry

Prawn Curry

Serves 2

Points Plan :2 points per person.

Core Recipe

300g fresh / frozen prawns
1 tin chopped tomatoes
1 packet mixed stir fry vegetables
1 tsp ground ginger
1 red onion
1 clove of garlic
1 tbsp granulated sweetener
1 tbsp dried coriander
1 tbsp korma curry powder
2 tbsp virtually fat free plain fromage frais
Cooking oil spray

Put 2 sprays of the cooking oil in a wok and heat. Add the red onion and garlic, finely chopped. Allow to soften.

Add the tin of tomatoes, granulated sweetener, ground ginger and coriander. Allow to simmer and reduce slightly.

In a separate pan, put 2 sprays cooking oil and add the prawns and stir fry vegetables. Cook for 5 - 6 minutes, then add the curry powder and stir in well, allowing it to infuse. Cook for a further 3 - 4 minutes.

Add the vegetable and prawn mix to the wok containing the tomato mixture and stir in. Cook for 3 - 4 minutes. Take the pan off the heat and stir in the fromage frais.

Serve with rice, or serve on a bed of steamed crunchy cauliflower cut into small chunks.

Prawn Curry 

No Count

Serves 4

450g fresh king prawns

2 onions, sliced

3 cloves garlic, crushed

1½ tsp chilli powder

1 tsp turmeric

1 tsp ground coriander

1 tbsp chopped fresh mint

3 tbsp chopped coriander

1 tbsp lime juice

200ml water

Heat a non-stick pan, sprayed with frylight and fry the onions until golden.  Add the garlic, chilli powder, turmeric and lime juice and cook for 2-3 mins.  Stir in the prawns and the water, bring to the boil and simmer gently and add the ground coriander.  Cook until the prawns turn pink, add the fresh corinader and cook for 1 min.

Serve immediately with rice of your choice.

Spicy Prawn Couscous  No Count

Soak 125g/4oz couscous in just enough water to cover for 10 minutes. Meanwhile, chop 1 red onion, dice 3 ripe tomatoes and 2 celery stalks. Add 1 finely chopped red chilli. Toss into the fluffed couscous along with fresh cooked prawns, and squeeze over fresh lemon juice.

If you have POINTS® values to spare, sprinkle over a portion of crumbled feta cheese.

Scampi and Chips

Scampi and Chips

7 Points per serving

Servings | 4

 700 g potato(es), (1lb 9oz), unpeeled, scrubbed and cut into wedges
2 tablespoon olive oil
1 pinch salt, or to taste
1 serving pepper, freshly ground black
450 g peeled prawns, (1lb), large, raw, thawed if frozen
1 small egg(s)
75 g polenta, instant, (2 3/4oz)
1 tsp dried mixed herbs
6 tablespoon 0% fat Greek yogurt, plain
1 tablespoon capers, rinsed and chopped
15 g pickled gherkin, (1 tbsp), rinsed and chopped
1 lemon(s), cut into wedges, to serve

Preheat oven to 200°C / 400°F / Gas Mark 6.

Put potato wedges into a roasting pan. Add the olive oil and toss to coat. Season with salt and pepper. Roast for 30 minutes.

Pat prawns dry with kitchen paper. Beat egg with 2 tbsp cold water. Sprinkle polenta onto a plate and mix with dried herbs and seasoning.

Dip prawns in beaten egg, then roll in polenta mixture. Place on a non-stick baking sheet and bake in oven with potato wedges for a further 10 minutes.

Mix together yogurt, capers and gherkins. Serve with "scampi" and chips, with wedges of lemon.

Tips:

Use 75g (2 3/4oz) of fresh white breadcrumbs instead of instant polenta, if you prefer.

Traditionally, Dublin Bay prawns or langoustines are used - though these can cost a small fortune, so use large prawns instead

Mediterranean Salmon

Mediterranean Salmon

Serves 4

1kg potatoes, peeled and thickly sliced
olive oil from allowance (or fry light)
2 garlic cloves, finely sliced
Fresh thyme sprigs
4 x 150g salmon fillets
finely grated zest and juice of 1 lemon
2 tbsp capers, rinsed
400g cherry toms
200ml veg stock

Preheat oven to 200c/gas 6. Put potatoes into a pan of cold salted water, bring to the boil and cook for 4 minutes or until tender. Drain.

Brush large ovenproof dish with oil. Tip potatoes, garlic and thyme, season with salt and pepper. Bake for 20 mins.

Sear salmon fillets in pan for 2 mins each side. Add fish to the potatoes, sprinkle with the lemon juice and zest. Scatter over capers and cherry toms and pour over stock. Put back in oven and bake for 15 mins or until fish is cooked through and potatoes tender

Moroccan Fish Stew

Moroccan Fish Stew

Core: Use oil from allowance, count 1 pt for

1 tbsp olive oil
1 large onion, thinly sliced
1 garlic clove, crushed
2 tsp grated fresh ginger
1 tsp ground cumin
1 tsp turmeric
1 cinnamon stick
pinch cayenne pepper
400g/14oz can chopped plum tomatoes
pinch salt
500g/1lb 2oz firm white fish fillets (cod, snapper or ling) cut into chunks
400g/14oz can chickpeas, rinsed and drained
2 tsp honey
salt and freshly ground black pepper
To serve
fresh coriander leaves
flaked almonds, lightly toasted

1. Heat the olive oil in a large heavy-based pan over a medium heat. Add the onion and cook, stirring occasionally, for five minutes, or until the onion is translucent.
2. Add the garlic, ginger, cumin, turmeric and cinnamon stick and cook for two minutes, stirring regularly.
3. Add the cayenne pepper, tomatoes, salt and 250ml/9oz of water and cook, stirring frequently, for ten minutes.
4. Add the fish and simmer for five minutes, or until the fish is almost cooked through and tender.
5. Add the chickpeas and honey and cook for a further 2-3 minutes, then season, to taste, with salt and freshly ground black pepper.
6. To serve, spoon out the tagine into bowls and garnish with fresh coriander leaves and flaked almonds.

Chinese Prawn Popovers

Chinese Prawn Popovers

Makes 12

Points per recipe: 22

Serve 4 people 3 popovers each with sauce for 5½ pts

Tangy sweet & sour prawns cooked in the British way!  Coated in batter & popped in the oven until puffy & crispy.

1 lime, grated rind and juice

1 tbsp finely chopped fresh root ginger

2 tbsp dark soy sauce

200g can pineapple rings in natural juice, drained but juice reserved (1pt)

150g peeled prawns (2½ pts)

3 spring onions, chopped

1 tbsp cornflour (1pt)

½ tsp chinese sweet chilli sauce

1 tsp tomato puree

2 tbsp brown sugar (2pts)

2 tsp oil (2 pts)

1 small carrot, cut into thin strips

5cm (2") piece cucumber, cut into thin strips

Batter:

125g strong plain flour (6pts)

1 egg (1½pts)

300ml (½pt) skimmed milk (1pt)

salt & pepper

2 tbsp oil (5pts)

Mix the lime rind, juice, ginger, soy sauce and juice from the pineapple in a bowl.  Add 2 chopped pineapple rings, prawns and spring onions, Marinade whilst making the batter.

Whis the strong flour with the egg and half the milk until smooth.  Whisk in the rest of the milk and season well. 

Heat oven to 220ºC/450ºF/Gas 7 .  Spoon the 2 tbsp oil into 12 deep yorkshire pudding tins and place the tin in the oven for 5 mins to heat.

Drain the marinade from the prawns, keeping the marinade. Quickly pour the batter into the tins up to two thirds full then divide the prawn mixture between them.  Put back in the oven and cook for 20-25 mins until risen & golden.

Meanwhile mix the cornflour with 2 tbsp water and add to the marinade with the chilli sauce, tomato puree and sugar.  Make up to 150ml with water.  Heat the 2 tsp oil in a  pan and soften the carrot strips for about 5 mins.  Pour the marinade into the pan and bring to the boil, simmering until it thickens, about 1 min.  Add the cucumber and remaining pineapple cut into pieces.  Serve with the popovers.

Not suitable for freezing.

Sweet Chilli Salmon Pate

Sweet Chilli Salmon Pate

Servings | 6
Estimated POINTS® value per serving | 1

Core: Count points for the chilli sauce 2 tbsp = ½ pt

120 g smoked salmon
100g L-Fat yoghurt
1 lemon
50 g Low Fat Soft Cheese with Garlic and Herbs
3 tablespoon parsley
2 teaspoon sweet chilli sauce

Zest and juice lemon.
Chop up smoked salmon roughly (I use a cheap pack of trimmings from sainsburys, or you can use a can of salmon too).

Blitz everything together in a food processor or blender.

If you're catering for a dinner party you can add a little gelatine dissolved in water to set the pate firmly. Then turn it out onto a bed of lettuce on a serving plate surrounded by crudites.

Drizzle with a little more sweet chilli sauce and pretend you spent hours making it :)

Curried Prawns with Cashew Nuts

Curried Prawns with Cashew Nuts

Serves 4

Points per recipe 22½

Points per serving 5½

1 tbsp sunflower oil

2 large Spanish onions, very finely chopped

2 cloves garlic, crushed

2 tsp fresh root ginger, finely chopped

2 tsp ground paprika

2 tsp ground coriander

1 tsp ground fenugreek or  2 tsp ground cumin

1-2 tbsp fresh chopped mint or 1 tsp dried

1 x 400g can chopped tomatoes

450g frozen prawns, defrosted

100g roasted, salted, cashew nuts, chopped

150ml 0% total greek yogurt

salt & pepper

sprigs of fresh mint to garnish

Heat the oil in a non-stick pan and slowly fry the onions, garlic and ginger until golden and cooked.

Add the spices and mint and stir fry for 1 min, being careful not to burn the spices.

Add the tomatoes and when completely mixed, add the prawns and most of the nots, yogurt and seasoning.  Heat gently for about 5 mins, until the prawns are hot.......don't be tempted to cook the prawns too long or they will toughen.

Serve garnished with the remaining nuts and mint sprigs.

Prawns in Creole Sauce

Prawns in Creole Sauce

Serves 4

Points per recipe 12

Points per serving 3

Core plan: Use oil from allowance, omit sugar or count points for it (½pt), use more Tabasco instead of chilli relish, or count points for it (1)

1 tbsp olive oil

1 clove garlic, crushed

1 onion, sliced

1 green pepper, deseeded & sliced into strips

2 tsp capers

450g frozen peeled prawns, defrosted

1 x 400g can chopped tomatoes

2 tbsp chilli relish (1pt)

1 tsp brown sugar (½ pt)

salt & pepper

¼ tsp Tabasco

10 black olives, in brine (optional)

chopped fresh parsley or chives to garnish

Heat the oil in a large pan and saute the onion, garlic & green pepper for 3 mins, stirring gently.

Stir in the capers and prawns and stir-fry for 2-3 mins.  Add the tomatoes, relish, sugar, seasoning, and Tabasco.  Simmer, uncovered, stirring occasionally for 12 mins until the sauce thickens a little. Add the olives.

Serve with rice (points not included here)

Gingered Fish

Gingered Fish

Blanch strips of carrot & courgette.

Top white fish eg halibut, cod, haddock with the balcnhed veg.

Sprinkle with grated root ginger, season.

Cover & bake at 190ºC/375ºF/Gas 5 for 25 mins

Smoked Fish Pie

Smoked Fish Pie

Servings | 2
Estimated POINTS® value per serving | 7.5

250g Smoked Haddock
200g Potatoes, thinly sliced
Few broccoli florets,
1/2pt skimmed milk
1 large leek, sliced thinly
100g button mushrooms, halved
Fry light
25gms Bertolli/Olivio spread
25gms Flour
1 clove garlic crushed
1/2 tsp mixed herbs
salt & pepper to taste.
75g half fat cheddar, grated

Cook broccoli florets until tender, drain and set aside.
Parboil potato slices for a few minutes, drain & set aside.
Place smoked haddock into a saucepan, add milk & mixed herbs. Bring to the boil, then reduce heat and simmer for approx 8 minutes with lid on pan.
Spray a seperate pan with Fry light and gently saute garlic, leeks and mushrooms until soft, then add the broccoli.
When the fish is lightly cooked, drain the milk, reserving for the sauce, and flake the fish into small chunks, removing any bones and skin. Add the fish to an ovenproof dish, then add the leek mixture and stir in well.
In a seperate pan, melt the bertolli spread. Remove from heat and stir in the flour. Add a little of the reserved milk and mix to a smooth paste. Gradually add the rest of the milk, stirring all the time to prevent lumps forming.
Return to the heat, and bring to the boil, stirring all the time until thickened. Stir in 50g of the cheese.
Place the sauce in the ovenproof dish with the other ingredients and mix well. Arrange sliced potatoes on the top, sprinkle with remaining cheese an bake in the oven for approx 20mins at 200*C. Serve with free veg of your choice.

Tandoori King Prawn Curry

Tandoori King Prawn Curry
Servings | 2
Estimated POINTS® value per serving | 2

165g King Prawns
2tsp Tandoori Powder
Fine Green Beans
Red Onion
Tin chopped tomatoes
Tomato puree
4 large cherry toms
Leek
Button mushrooms
Mild chilli powder
Ground ginger
Madras curry powder
Tesco HL garlic & onion dip (or use plain yogurt)
Seasoning
Canderelle
Frylight
3 Large cloves garlic

Mix the tandoori paste with 5 tbsp or so of water, 1 of the crushed garlic cloves and add the prawnd to marinade for a while. Slice the leeks & onions, 1/4 the mushrooms and chop the beans into a 1cm dice. Add the grean beans to the pan and fry slowly in frylight until starting to soften, then add the leeks and onions and cook for 10-15 mins or so until all softened. Add the remaining crushed garlic cloves and fry off for a further 2 mins. Add the chopped tomatoes and about 1tbsp of tomato puree and stir well. Add a pinch of the dry spice ingredients to your own taste. I like mine hot so I add quite a bit of curry powder. You could also add garam masala or tobasco sauce if you like. I make mine as hot as I can take as when you add the dip this will take away a bit of the heat. After adding the spices, add the halved tomatoes and stir. When the onions and other veg have softened to your own liking, add 2tsp of the dip and stir in. Add the prawns at the very end, just to heat through.

Special Notes

Can be served in a naan bread, with salad or with rice. You could add whatever meat you want and I add cooked BNS at the end too if I have any leftover's The sauce is only 1 point for the whole lot so you could have this on its own as just a veggie curry and add thatever veggies you like.

Baked Smoked Haddock

Baked Smoked Haddock

Core recipe

Servings | 1
Estimated POINTS® value per serving | 1.5

1 fillet (skinless) smoked haddock yellow.
1 onion – quatered
8 cherry tomatoes on the vine.
1 tsp of parsley fresh or dried.
salt and pepper to season

Preheat oven approx 190 degrees.

Spray tin foil with spray oil, place skinned haddock onto foil. Arranged quartered onions and cherry tomatoes on top. Sprinkle with parsley and season to taste. Wrap foil loosely and place on baking sheet for approx 15 mins.

Trout fillets with black eye pea salsa

Trout fillets with black eye pea salsa

Core recipe

Serves 2

  two 120g trout fillets

  200g fresh rocket

  200g fresh watercress

Salsa

  410g can black-eye peas, drained and rinsed

  1 red onion, peeled and finely diced

  1 red pepper, deseeded and finely diced

  1 beef tomato, halved, deseeded and finely chopped

  2 tbsp chopped fresh coriander

  2 tsp olive oil

To make the salsa, mix together the peas with the onion, pepper, tomato, coriander and oil.

Brush the trout with olive oil and place under a medium grill. Cook for a couple of minutes on each side until just cooked through.

Arrange the rocket and watercress on a plate and drizzle with lemon juice and olive oil.

Place the trout on the salad, spoon the salsa over the top and serve immediately.

Halibut fillet with steamed vegetables

Halibut fillet with steamed vegetables

Core recipe 

Serves 2

  halibut fillets

  lemon juice

  olive oil

  fresh thyme and chopped rosemary

  vegetables for steaming, such as broccoli, swiss chard and carrots

Place the halibut fillets in an ovenproof dish. Sprinkle with lemon juice and brush with olive oil. Scatter on fresh thyme and chopped rosemary. Cover with foil and cook in the oven at 190°C/Gas 5 for 20 minutes or until cooked through (depending on the thickness).

Steam some vegetables such as broccoli, swiss chard and carrots. Pour any juices from the cooked fish over the vegetables once served.

Baked salmon and leek

Baked salmon and leek

Core recipe

Serves 4

  four 100g organic salmon fillets

  2 leeks, washed, trimmed and sliced

  500g baby spinach leaves

  1 tbsp olive oil

  2 garlic cloves, finely chopped

  1 tbsp grated root ginger

  juice of half a lemon

  a handful of fresh coriander leaves

Preheat the oven to 200°C/Gas 6.

Gently boil or steam the leaks for 5 minutes. Place the spinach in a medium-sized baking tin and top with the leeks. Place the salmon on top.

Mix together the oil, garlic and ginger and liberally brush it over the salmon. Pour over the lemon juice. Place in the oven and bake for 10 minutes. Remove and allow to rest for 5 minutes.

Garnish with coriander leaves.

Sausage sandwich with caramelised onion

Sausage sandwich with caramelised onion

POINTS® Value: 4 Servings:  4
A sausage sarnie always hits the spot! We've made our version low in fat using less bread and oil, then teaming it with caramelised onion and low-fat mustard mayo.
	1 spray Fry Light Extra Virgin Olive Oil Spray
	2 medium onion(s)
	2 teaspoon light brown sugar
	2 tablespoon Newman's Own Balsamic Vinaigrette
	3 tablespoon low-fat mayonnaise
	3 heaped teaspoon mustard, 1 1/2 tsp each hot English and grain mustard
	4 portion Walls Thin Pork Sausage
	4 slice Nimble Wholemeal Bread

·         

·        Spray a large non-stick frying pan with oil and place over medium-high heat. Add onions and cook, stirring for 5 minutes to brown. Add sugar and balsamic vinegar and reduce heat to low. Cover with a fitted lid and cook, stirring occasionally for 15 minutes, or until golden and caramelised. Remove lid and season to taste with salt and pepper. Set aside.

·        Meanwhile, combine mayonnaise and mustards in a bowl. Stir well to combine then set aside.

·        Preheat a barbeque plate, grill plate or non-stick frying pan over medium heat. Cook sausages for 5-10 minutes, or until golden and cooked through. Set aside to cool for 5 minutes.

·        Arrange sausages diagonally in slices of bread. Top with caramelised onion and drizzle with mustard mayo.

·        Both mustard mayo and caramelised onion can be made ahead of time and stored in separate airtight containers in the fridge for 2-3 days. Simply re-heat onions in the microwave just before serving.

Homemade Sausage Rolls

Homemade Sausage Rolls

POINTS® Value: 3 Servings:  12

Sausage rolls are usually a calorific nightmare. Ours, however, have had an extreme makeover. We've reduced their POINTS® value radically.

	5 spray low-fat cooking spray
	1 medium onion(s), finely chopped
	300 g pork mince
	160 g fresh breadcrumbs, fresh
	5 g fennel, seeds, ground (optional)
	1 sprig fresh thyme, chopped
	1 sheet puff pastry sheets
	60 ml skimmed milk
	200 g lettuce, (mixed salad leaves), tossed with fat-free dressing
	1 pinch salt, and freshly ground black pepper

·        Preheat oven to Gas Mark 7/220ºC/425ºF. Line a large baking tray with baking paper.

·        Combine the onion, mince, breadcrumbs, fennel seeds, thyme and 3 tbs milk in a bowl. Season well with salt and pepper. Mix with clean hands until well combined.

·        Cut pastry sheet in half. Cut each half into 3, making 6 rectangles per sheet. Use a rolling pin to roll each rectangle of pastry widthwise, an extra 1.5cm. Repeat with remaining pastry. Brush the borders of pastry with the remaining milk. Shape sausage meat into logs and place on the edge of each pastry rectangle. Carefully roll up. Seal the ends well to stop meat escaping. Place rolls seam-side down on the baking tray. Brush pastry tops with a little more milk.

·        Bake for 30-35 minutes, rotating the tray, or until golden brown and crisp underneath. Serve warm with a green salad.

Notes

·        The sausage roll filling can be made up to 1 day in advance and stored in an airtight container in the fridge. If you don't like fennel, which has an aniseed taste, then simply omit it. The sausage rolls will still taste great!