Slimming World - Fish Pie

Serves 1

Ready 1 hour

Freezer friendly (only if fish is fresh)

Syns Per Serving - 2 Syns on Extra Easy

Ingredients

1kg/ 2lb 40z floury potatoes, peeled and cut into even-sized chunks

salt and freshly ground black pepper

596ml/21fl oz fish stock

596g/1lb 5oz skinless white fish fillets

1 onion, peeled and quartered 

4 whole cloves

2 bay leaves

198g/7oz raw prawns, peeled

5-6 tbsp roughly chopped parsley

4 tbsp chopped dill

198g/7oz frozen peas

198g/7oz canned sweetcorn kernels, drained

2 level tbsp vegetable gravy granules

pinch freshly grated nutmeg

1 egg, beaten

Method

1. Place the potatoes in a pan of lightly salted water and boil for 20 minutes. Drain, season and mash with 100ml/3½ fl oz of the stock. Set aside and keep warm.

2. Meanwhile place the fish in a saucepan and pour over the remaining stock. Stud each onion quarter with a clove, then add to the stock along with the bay leaves and bring to the boil. Reduce the heat and simmer for 8-10 minutes.

3. Lift the fish onto a plate and strain the stock into a jug to cool. Flake the fish into large pieces and place in a baking dish. Arrange the prawns on top of the fish, then scatter over the chopped parsley, dill, peas and sweetcorn.

4. To make the sauce, return the reserved cooled stock to the heat, bring to the boil and cook for 8-10 minutes, stirring continuously. Add the gravy granules and stir and cook until the sauce coats the back of the spoon. Remove from the heat, season with salt, pepper and nutmeg, then pour over the fish mixture.

5. Preheat the oven to 200c/ Gas 6. Use the mashed potato mixture to top the pie, starting at the edge of the dish to and working your way in - push the mash right to the edges of the dish to seal. Fluff up the top with a fork, brush with the beaten egg then bake for 30 minutes or until lightly golden and bubbling. 

Slimming World - Salmon and Cucumber Sushi

Serves 4

Ready in 25 minutes plus chilling

Syns per serving - ½ Syn on Extra Easy

Ingredients

198g/70z sushi rice, rinsed thoroughly and drained

284/½ pint water

salt

¼ tsp artificial sweetener

57ml/2fl oz rice wine vinegar

2 large sheets dried sushi nori (seaweed sheets), cut into halves

57g/2oz wasabi paste (Japanese horseradish)

198g/7oz skinless salmon fillets, cut into strips 5mm/¼ in thick

½ medium cucumber, peeled, deseeded and cut into thin batons

½ red pepper, deseeded and cut into thin strips

dark soy sauce, to serve

Method

1. Place the rice in a saucepan with the water and bring to the boil. Cover and simmer for 7-10 minutes, then remove from the heat, leave covered and allow to cool.

2. When the rice is cool, place in a bowl, season with a pinch of salt and add the artificial sweetener and vinegar. Mix well.

3. Lay out the nori sheets on a work surface, shiny-side down, and spread a little of the wasabi paste onto each sheet. Spread a quarter of the rice mixture evenly over each sheet, leaving a clear 1cm/½ in gap at the top.

4. Divide the salmon strips, cucumber batons and red pepper strips between the nori sheets and roll them up tightly, using a sushi rolling mat (or aluminium foil). Place in the fridge for 30 minutes to chill, then cut each roll into six pieces.

5. To serve, place the sushi rolls onto a flat serving platter with the soy sauce to dip into.

Slimming World - Baked Pesto Cod with Garlic Mash

Serves 4

Ready in 45 minutes

Syns Per Serving - Free on Extra Easy

Ingredients

2 medium courgettes, sliced thinly lengthways

4 large, thick skinless cod fillets

2 garlic cloves, peeled and crushed

6-8 tbsp very finely chopped basil

finely grated zest and juice of 1 lemon

salt and freshly ground black pepper

312g/11oz vine tomatoes

For the mash

1kg/2lb 4oz potatoes, peeled and roughly chopped

100ml/3½fl oz hot water or vegetable stock

2 garlic cloves, peeled and crushed

6 spring onions, finely sliced

Method

1. Heat a large griddle pan and griddle the courgettes in batches for 2 to 3 minutes on each side. Remove and keep warm.

2. Preheat the oven to 200c/Gas 6. Place the cod fillets in a large shallow dish in a single layer.

3. Place the garlic, basil, lemon zest and juice in a mortar and pestle and mash until fairly smooth. Season well and spread this mixture over the top of the fish. Add the tomatoes to the dish and bake for 12-15 minutes or until cooked through.

4. Meanwhile boil the potatoes in lightly salted water for 12-15 minutes or until tender. Drain thoroughly and mash with the hot water or stock. Stir in the garlic and spring onions and season well.

5. Divide the garlic mash between four warmed plates and place a cod fillet on each. Serve immediately with the griddled courgettes and roasted tomatoes.

Slimming World - Fish and Chips

Serves 4

Ready in 40 minutes

Syns Per Serving - 3 Syns on Extra Easy

Ingredients

709g/1lb 9oz large potatoes, peeled and cut into chips

salt and freshly ground black pepper

low calorie cooking spray

4 x 198g/7oz thick skinless white fish fillets (cod, haddock, or halibut)

113g/4oz stale wholemeal bread, made into breadcrumbs

4-5 tbsp finely chopped parsley

2 eggs, lightly beaten

a mixed salad and lemon wedges,  to serve

Method

1. Preheat the oven to 220c/Gas 7. Boil the chopped potatoes in a large saucepan of lightly salted water for 7-8 minutes. Drain carefully and spread in a single layer onto a non-stick baking tray lined with baking parchment. Spray with low calorie cooking spray and season well. Bake in the oven for 15-20 minutes or until the chips are lightly golden. Set aside and keep warm.

2. Meanwhile place the fish fillets on a work surface and season well. Mix the breadcrumbs and chopped parsley together and spread onto a plate. Place the eggs in a shallow plate or bowl.

3. Dip the fish fillets into the egg and then into the breadcrumbs mixture and coat evenly. Place a non-stick baking sheet and bake in the oven for 15-20 minutes or until the fish is cooked through.

4. Serve the fish with the chips and accompany with a mixed salad and lemon wedges to squeeze over.

Slimming World - Smoked Haddock and Pea Risotto

Serves 4

Ready in 55-60 minutes

Freezer friendly (only if fish is fresh)

Syns Per Serving - Free on Extra Easy

Ingredients

4 x 142g/5oz smoked haddock fillets

1.2 litres/2pt fish stock

1 large onion, peeled and finely chopped

1 large leek, washed and finely chopped

255g/9oz dried risotto rice

397g/14oz fresh or frozen peas

100g/3½oz fresh spinach leaves, roughly chopped

4 large eggs

Method

1. Place the haddock in a large saucepan of water and bring to the boil. Turn off the heat and allow the fish to sit in the water, covered, for 12-15 minutes. Drain and set aside.

2. Bring the stock to the boil in a large pan over a medium heat, then turn the heat down as low as it will go to keep the stock hot but without letting it reduce.

3. Place 198ml/7fl oz of the warmed stock in another large pan, add the onion and leek and cook for 3-4 minutes until they have softened. Add the rice and stir and cook for 2-3 minutes. Stir in the peas and spinach.

4. Pour in the hot stock, a ladleful at a time, and keep stirring until each ladleful is absorbed. Keep adding the stock, stirring as often as possible until the rice is al dente (tender but still retaining a bite) - this should take about 20 minutes.

5. Skin and flake the haddock into large bite-sized pieces and gently stir into the rice. Keep the risotto warm while you poach the eggs.

6. Divide the risotto between four plates, top each serving with a poached egg and serve immediately. 

Slimming World - Smoked Salmon Kedgeree

Serves 4

Ready in 30 minutes

Freezer Friendly (not garnish)

Syns per Serving - Free on Extra Easy

Ingredients

1 small onion, peeled and finely chopped

397g/14oz cooked long-grain or basmati rice

100ml/3½ fl ox fish stock

312g/11oz canned green/puy lentils, drained and rinsed

312g/11oz hot-smoked salmon, flaked

a pinch of turmeric

2 tsp mild curry powder

4 boiled eggs (soft or hard, halved or quartered), to garnish

chopped flat-leaf parsley, to garnish

steamed asparagus, to serve

Method

1. Place a large, non-stick frying pan over a medium heat. Add the onion and stir-fry for 3-4 minutes.

2. Turn the heat to high and add the rice and stock and stir fry for 3-4 minutes.

3. Add the lentils, smoked salmon, turmeric and curry powder and stir-fry for 3-4 minutes or until piping hot.

4. Remove from the heat and garnish with the boiled eggs and chopped parsley before serving with the steamed asparagus.