Extra Easy
Free on Original
Serves 4
Freezeable
14oz Spinach
salt and pepper
7 oz cherry tomatoes
3 garlic cloves
8 slices wholemeal bread
small handful of dill
Frl light
7oz Quark
3 1/2 oz low fat fromage frais
1 tbsp mustard powder
4 skinless cod fillets
1. Preheat the oven to 200c. Boil the spinach for 2-3 minutes. Drain throughly and season well. Chop tomoatoes in half and peel and crush the garlic. Blend the bread to make breadcrumbs. Chop the dill.
2. Spray a shallow ovenproof dish with Fry light. Spread the spinach in an even layer along the bottom, add the tomatoes.
3. n a bowl, whisk the garlic, quark, fromage frais and mustard powder together. Season well and spoon half over the spinach. Place the cod on top and spoon over the remaining mixture. Sprinkle with breadcrumbs and bake for 20-25 minutes. Sprinkle the dill and serve.
Showing posts with label fish. Show all posts
Showing posts with label fish. Show all posts
Monday, 30 August 2010
Spicy Monkfish Stew
Syns per serving: Free on Original
Serves 4
2 red peppers
1 onion
1 red chilli
3 garlic cloves
2 large tomatoes
1lb 12oz monkfish fillets
handful of flat leaf parsley
Fry light
1 3/4 pint chicken stock made with Bovril
1 tsp sweet smoked paprika
2 bay leaves
salt and pepper
1. Deseed the peppers and cut into chunks; peel and slice the onion; deseed and finely chop the chilli; peel and chop the garlic; roughly chop the tomatoes; cut the monkfish into bite-size pieces; chop the parsley.
2. Spray the large non-stick wok with Fry light. Place over a meduim heat and add the peppers, onion, chilli and garlic. Stir-fry for 4-5 minutes, then add the tomatoes and stock, and bring to the boil. Add the paprika and bay leaves, reduce the heat to a simmer, cover and cook gently for 20minutes.
3. Add the fish and simmer for 10 minutes, or until cooked. Season well, remove the bay leaves, garnish with parsley and serve with steamed green beans and carrots.
Serves 4
2 red peppers
1 onion
1 red chilli
3 garlic cloves
2 large tomatoes
1lb 12oz monkfish fillets
handful of flat leaf parsley
Fry light
1 3/4 pint chicken stock made with Bovril
1 tsp sweet smoked paprika
2 bay leaves
salt and pepper
1. Deseed the peppers and cut into chunks; peel and slice the onion; deseed and finely chop the chilli; peel and chop the garlic; roughly chop the tomatoes; cut the monkfish into bite-size pieces; chop the parsley.
2. Spray the large non-stick wok with Fry light. Place over a meduim heat and add the peppers, onion, chilli and garlic. Stir-fry for 4-5 minutes, then add the tomatoes and stock, and bring to the boil. Add the paprika and bay leaves, reduce the heat to a simmer, cover and cook gently for 20minutes.
3. Add the fish and simmer for 10 minutes, or until cooked. Season well, remove the bay leaves, garnish with parsley and serve with steamed green beans and carrots.
Recipes - Kedgeree
Syns per serving: Free on green
Ingredients:
6oz rice
1lb 4oz Smoked Haddock
2 eggs
1 onion
handful of fresh chives
Fry light
2 fl oz chicken stock made with Bovril
11oz frozen peas
1/4 tsp each of turmeric and cayenne pepper
Salt and Pepper
1. Cook the rice according to packet instructions, drain and set to one side. Poach the haddock in water for 6-8 minutes or until cooked through, drain, remove the skin and any bones and flake the flesh: boil the eggs for 8-10minutes, allow to cool, peel and cut into quarters; peel and finely chop the onion; chop the chives.
2. Spray a pan with Fry Light and cook the onion for 3-4 minutes. Add the rice, stock and peas, and cook for a further 2-3 minutes.
3. Add the haddock, turmeric and cayenne pepper, and cook for 3-4 minutes. Add the quartered eggs, season well and heat until warmed through. Garnish wth chives and serve.
Ingredients:
6oz rice
1lb 4oz Smoked Haddock
2 eggs
1 onion
handful of fresh chives
Fry light
2 fl oz chicken stock made with Bovril
11oz frozen peas
1/4 tsp each of turmeric and cayenne pepper
Salt and Pepper
1. Cook the rice according to packet instructions, drain and set to one side. Poach the haddock in water for 6-8 minutes or until cooked through, drain, remove the skin and any bones and flake the flesh: boil the eggs for 8-10minutes, allow to cool, peel and cut into quarters; peel and finely chop the onion; chop the chives.
2. Spray a pan with Fry Light and cook the onion for 3-4 minutes. Add the rice, stock and peas, and cook for a further 2-3 minutes.
3. Add the haddock, turmeric and cayenne pepper, and cook for 3-4 minutes. Add the quartered eggs, season well and heat until warmed through. Garnish wth chives and serve.
Subscribe to:
Posts (Atom)