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.

Slimming World - Angel-Hair Pasta with Crab, Chilli, and Parsley

Serves 4

Ready in 20 minutes

Syns per Serving - Free on Extra Easy

Ingredients 

100ml/3½fl oz fish stock

1 red chilli, deseeded and finely chopped

1 garlic clove, peeled and finely chopped

finely grated zest of ½ unwaxed lemon

454g/1lb dried angle-hair pasta or linguine

2 tbsp lemon juice

salt and freshly ground black pepper

312g/11oz freshly cooked white crab meat

4 tbsp freshly chopped flat-leaf parsley

lemon wedges, to garnish

rocket salad, to serve

Method

1. Put the stock, red chilli, garlic and lemon zest into a small pan, place over a gentle heat and bring to the boil. Cook for 1-2 minutes. Remove from the heat and set aside.

2. Cook the pasta according to the packet instructions until al dente (tender but still retaining a bite). Drain well and set aside.

3. Tip the chilli and lemon mixture into the pan the pasta was cooked in, then add the lemon juice and seasoning. Heat until sizzling, then add the pasta and crab meat and toss gently over a medium heat to warm the crab through. Add the parsley, season well, garnish with lemon wedges and serve with a rocket salad.