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Main Course, Fish

Savoury Cod Steak

Serves 1.

Sprinkle a 180g (6 oz) cod steak with pepper and 1 dsrtspn lemon juice. Mix together 1 tblsp tomato chutney, 15g (1/2 oz) raisins and 10g (1/3 oz) finely chopped almonds; pile on top of fish. Bake for 10 mins in a moderate oven. Remove from oven , sprinkle with 45g (1 1/2 oz) grated Edam and return to oven until the cheese is golden brown.

Tuna Pasta

This is a favourite in my household due to its lovely taste and ease of making. It is also quite filling. Serve with a green salad.

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 4

225 grams /9 oz dry weight pasta

400 grams/14 oz can tuna in spring water if available, drained

1 large onion

1 tablespoon olive oil

1 clove garlic, crushed.

200 grams/8 oz mushrooms, sliced.

150 millilitres/1/4 pint low fat crème fraîche (or low-fat sour cream).

Handful of grated cheese

   1 Boil pasta according to instructions on packet.

  2 Fry onion in oil. Add garlic after onion has begun to go tender.

  3 Add mushrooms. Once mushrooms have cooked, add tuna and crème fraîche. Drain pasta and stir in. Serve sprinkled with grated cheese.

 

Mixed Fish Pie

The sweet potato goes particularly well with the stronger taste of smoked fish and it will help lower the GI of the dish. You can use just one type of fish but a mixture of fish does add more flavour and variety. Try and include one which is oily (such as mackerel or salmon) so that you get your omega 3s! To boost the calcium level you can sprinkle with some grated cheese before baking but this will push up the calorie, fat and salt level)

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 4

500 grams/1 pound 2 ounces sweet potatoes, peeled and diced

500 grams/1 pound 2  ounces ordinary potatoes, peeled and diced

Total of 680 grams/ 1.5 pounds mixture of unsmoked (such as coley, cod, salmon or haddock) and smoked fish (such as smoked haddock or  smoked mackerel)

Prawns, handful (optional)

1/2 pint/semi skimmed  milk

1 tablespoon/20 grams/1 ounce cornflour

2 hard boiled eggs, sliced or quartered

1 tablespoon parsley, chopped

20 grams (1 ounce) low fat spread

Handful of grated cheese(optional) 

1 Preheat oven to 200 degrees Celsius/400ºF, gas mark 6. Boil all potatoes for 15-20 minutes, until soft. 

2 Poach fish in milk, or microwave, until tender and flaky. Break into flakes with a fork. 

 3 Thicken the fish and milk mixture with cornflour, by blending the cornflour with a little cold milk and then adding to the rest. Stir well and bring to the boil to thicken. Mix with the fish, prawns (if using) and hard-boiled egg in an ovenproof dish. 

4 Mash up potato and add low fat spread and the parsley. If dry add a little milk. Spoon over fish and top with the grated cheese if using and cook for 20 minutes.

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