Capsicum boats

Ingredients (4 servings) 2 small red capsicums 1 x 185g can tuna in spring water, drained (3/4 cup) avocado Salt and Pepper to taste fresh sprouts, to serve (optional) Method Cut capsicums into quarters lengthways. Remove the seeds and membrane. Place tuna in a bowl. Use a fork to flake. Add avocado and stir to…

Mini tuna, corn & sweet potato frittatas

Mini tuna, corn & sweet potato frittatas

Ingredients (4 servings) 250g sweet potato (kumara), peeled, cut into 1cm pieces Olive oil spray 5 eggs, lightly whisked 125ml (½ cup) milk 1 x 425g can tuna in springwater, drained, flaked 2 x 125g cans corn kernels, drained ¼ cup chopped fresh chives 75g Lemnos Full Cream Fetta, crumbled 40g (½ cup) finely grated…

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…

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…

Baked fish with roast onion and tomato

Baked fish with roast onion and tomato

Ingredients (4 servings) 2 x ±240g punnets cherry tomatoes 2 large red onions, cut into thin wedges 2 tablespoons olive oil 4 (about 150g each) white fish fillets – Hake 80g (1/3 cup) bought basil pesto Method Preheat oven to 210°C. Line 2 roasting pans with non-stick baking paper. Place tomatoes, onion and 1 1/2…

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…

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…

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.…

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…

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,…