175
g noodles; 1 onion; 1 red pepper; 175 g bean sprouts;
175 g mushrooms;
225 g cooked peeled prawns; 4 cloves garlic; 2 tbsp.
soy sauce; 2 tbsp. oyster sauce; squeeze of lemon
juice
Cook the noodles, drain and set aside. Chop the
vegetables and saute in a little stock over a high
heat, stirring continuously, for 5-10 minutes. Add
the soy sauce and oyster sauce and stir through. Turn
the heat down and add the prawns with the lemon juice
and noodles. Stir thoroughly until everything is heated
through.
SALMON
PESTO PARCELS
4 12" X 18" sheets filo pastry; 4 125 g salmon
fillets; 100 g mushrooms;
40 g melted butter; 10 level tbsp. low fat fromage
frais; 5 level tsp. pesto
Preheat the oven to 200 degrees Celsius. Mix the
pesto and the fromage frais together. Half each sheet
of filo pastry. Layer two pieces, brushing them with
the melted butter. Place a piece of salmon in the
center of the pastry, top with some sliced mushrooms
and some of the pesto mixture. Season and wrap the
pastry around in a parcel to seal. Repeat with the
other 3 parcels. Bake for 15 minutes. Open the parcels
and add a spoonful of the pesto mixture before serving.
CRAB
PASTA SALAD
350 g pasta shapes; 1 red pepper; 175 g sweet
corn; 115 g cherry tomatoes;
1/2 cucumber; 2 sticks celery; 4 spring onions; 1
tbsp. lemon juice; 300 ml low fat yogurt; 1/2 tbsp.
mustard; 2 tbsp. tomato pickle; 350 g crabmeat
Cook the pasta, drain and cool. Chop the vegetables
and place in a bowl with the pasta and the crabmeat.
Mix the lemon juice, yoghurt, mustard and pickle together.
Stir through the pasta mixture thoroughly.
NB - This is also good made with tuna for those who
don't like crab.
KEDGEREE
250 g cooked rice; 4 hardboiled egg whites;
175 g poached smoked haddock;
150 g frozen peas; 1 onion; 150 g sweet corn; 1tsp.
mustard; 1 tbsp. medium curry powder; 50 ml stock;
1 tbsp. olive oil
Chop the onion and fry in the olive oil for 5-10
minutes. Add the curry powder and mustard and cook
for 1 minute. Stir in the stock and cook over a high
heat to reduce for 2 minutes. Stir in the rice, haddock,
peas, sweet corn and chopped egg white. Stir thoroughly
to mix well. Serve immediately.
ITALIAN
FISH STEW
800 g tinned tomatoes; 1 kg mixed fish; 200
g cooked peeled prawns; 1 onion;
6 cloves garlic; 1 red pepper; 300 ml white wine;
300 ml stock; 1 bay leaf;
2 tsp. basil; pinch of saffron; 150 g mussels; 1 tbsp.
tomato puree; 1 tsp. chili powder; seasoning
Soak the saffron in a little warm water. Skin
the fish and cut into bite sized pieces. Chop and
cook the onion, garlic and pepper in some of the stock
for 5 minutes. Add the drained, chopped tomatoes,
wine and the rest of the stock, tomato puree, bay
leaf and basil. Bring to the boil, cover and simmer
for 10 minutes. Add the fish and the saffron water,
chili powder and seasoning. Simmer for 25 minutes.
Add the mussels and cook for another 5 minutes. Discard
the bay leaf and any unopened mussels. Add the prawns
and serve immediately.
FISH
CAKES
275 g haddock; 2 tbsp. lemon juice; 1 tbsp.
horseradish; 100 ml skimmed milk;
350 g mashed potato; 50 g breadcrumbs; 1 tbsp. tarragon;
1 tbsp. parsley;
1 tbsp., chopped chives
Puree the fish with the lemon juice and horseradish.
Stir in the milk, herbs, chives and potato. Shape
into fishcakes and coat in breadcrumbs. Grill for
5 minutes on each side.
