Fish with herbed chickpea puree

Fish with herbed chickpea puree

Ingredients (4 servings) 1 tablespoon olive oil 1 brown onion, finely chopped 1 garlic clove, crushed 1½ teaspoons ground cumin 1 cup Chicken Stock 2 x 420g cans chickpeas, drained, rinsed 1 tablespoon lemon juice ½ cup parsley, roughly chopped 4 pieces fish fillets (such as hake) 2 cups baby spinach 2 tomatoes, chopped Method [Continue Reading]

Oven-baked crispy fish with yoghurt tartare

Oven-baked crispy fish with yoghurt tartare

Ingredients (4 servings) 2/3 cup dried breadcrumbs ¼ cup finely grated parmesan cheese 2 tablespoons flat-leaf parsley leaves, chopped 1/3 cup plain flour 1 egg, lightly beaten 4 fillets (180g each) boneless white fish olive oil cooking spray 60g dressed salad leaves, to serve Yoghurt tartare 2/3 cup plain yoghurt (thick) 1 teaspoon Dijon mustard [Continue Reading]

Grilled fish with banana, mango and chilli salsa

Grilled fish with banana, mango and chilli salsa

Ingredients (4 servings) 1 tablespoon olive oil 4 x ±150g firm white fish fillets (like hake) 2 medium bananas, finely chopped 1 medium mango, finely chopped 1 long red chilli, seeded, finely chopped (optional) 1/4 cup finely chopped fresh coriander leaves 1 tablespoon lime juice Mixed salad leaves and lime wedges, to serve Method Heat [Continue Reading]

Cajun fish with yoghurt dressing

Cajun fish with yoghurt dressing

Ingredients (4 servings) 1 tablespoon Cajun seasoning 400g firm white fish fillets (Hake) 1 tablespoon olive oil 150g sugar snap peas, trimmed 100g packet salad leaves 2 cucumbers, peeled, halved, sliced 1/3 cup fresh coriander leaves Yogurt dressing 200g plain yogurt 2 tablespoons lime juice Method Place seasoning on a plate. Pat fish dry with [Continue Reading]

Tuna Sweet Potato Jackets

Tuna Sweet Potato Jackets

Ingredients 4 small sweet potatoes (about 200g each) 185g can tuna in spring water, drained ½ red onion, finely sliced 1 small red chilli, deseeded and chopped juice 1 lime 6 tbsp Greek yogurt handful coriander leaves Method Scrub the sweet potatoes and prick all over with a fork. Place on a microwaveable plate and [Continue Reading]

Fish stew

Fish stew

Ingredients (4 servings) 1 tablespoon extra-light olive oil  4 garlic cloves, finely chopped  1 teaspoon ground turmeric  2 x 400g cans whole peeled tomatoes  400g can cannellini beans, drained, rinsed  600g Hake fillets, cut into large pieces  1/3 cup fresh coriander leaves, chopped Method Heat oil in a large saucepan over medium heat. Add garlic. [Continue Reading]

Paprika fish with corn avocado salsa

Paprika fish with corn avocado salsa

Ingredients (4 servings) 2 corn cobs, husks and silk removed 1 tablespoon olive oil 2 teaspoons paprika 2 tablespoons plain flour 1 ripe avocado, stoned, peeled, coarsely chopped 200g pkt cherry tomatoes, coarsely chopped 1 red chilli, seeded, chopped 1 tablespoon lime juice 1 cup coriander leaves 4 (about 600g) white fish fillets (such as [Continue Reading]

Brown rice and tuna salad

Brown rice and tuna salad

This quick and easy tuna and rice salad makes a tasty low-fat side dish or lunch-box filler.  Ingredients (serves 4) 1 1/3 cups brown rice ½ cup fat-free balsamic or French dressing 200g punnet cherry tomatoes, quartered 2 English cucumbers, chopped 50g baby rocket leaves 2 regular size cans of tuna in brine water, drained, [Continue Reading]