Slimming World - Grilled Ginger and Soy Salmon with Oriental Vegetable Noodles

Serves 4

Ready in 30 minutes

Syns per Serving - ½ Syn on Extra Easy

Ingredients 

4 large skinless salmon fillets

6 tbsp dark soy sauce

2 tsp finely grated ginger

2 level tsp clear honey

freshly ground black pepper

For the vegetable noodles

2 garlic cloves, peeled and crushed

1 tsp finely chopped ginger

1 red chilli, deseeded and finely chopped

8 spring onions, cut into 2cm lengths

85ml/3fl oz vegetable stock

2 tbsp dark soy sauce

198g/7oz baby sweetcorn, cut diagonally into 2cm pieces

198g/7oz pak choi, roughly chopped

255g/ 9oz bean sprouts

255g/9oz dried thin rice noodles

Method

1. Preheat the grill to medium-high. Place the salmon fillets in a shallow dish in a single layer. Mix together the soy sauce, ginger and honey, and pour over the fish and toss to coat well. Season well with black pepper.

2. Place the salmon on a grill rack and cook under the grill for 12-15 minutes or until cooked through.

3. While the salmon is cooking make the vegetable noodles. Heat a large, non-stick wok or frying pan over a high heat, add the garlic, ginger, red chilli, spring onions, stock and soy sauce, and stir fry gently for 4-5 minutes.

4. Turn the heat to high and add the baby sweetcorn, pak choi and bean sprouts. Stir-fry for 4-5 minutes or until the vegetables are just tender.

4. Prepare the noodles according to packet instructions, drain well and add to the vegetable mixture in the frying pan. Stir-fry for 1-2 minutes over a high heat or until piping hot.

6. Remove from the heat and divide between four warmed plates, Top each serving with a salmon fillet and serve immediately. 

Salmon Curry in a Hurry! SYN FREE!

Salmon curry in a hurry 

Perfect for Extra Easy

Serves: 4
Total time: Less than 30 Minutes
Syns per serving: FREE

If you need a curry fix and can't wait, this speedy meal is for you! We've used mild korma powder so everyone can enjoy it but if you want to turn up the heat, feel free to switch to something spicier!

Ingredients

Low calorie cooking spray
1 large onion, finely chopped
2 garlic cloves, finely chopped
1 tsp ground ginger
1 tsp korma curry powder
400g can chopped tomatoes
300ml boiling vegetable stock
Salt and freshly ground black pepper
500g skinless salmon fillet, cut into chunks
500g frozen broccoli florets
Small handful of finely chopped fresh coriander

Method

Spray a large non-stick frying pan with low calorie cooking spray and place over a high heat.

Add the onions and garlic and stir-fry for 1-2 minutes, then add the ginger and curry powder and stir-fry for 1 minute.

Stir in the tomatoes and stock, bring to the boil and cook over a medium heat for 6-8 minutes.

Season the salmon pieces and add to the pan along with the broccoli. Cook for 5 minutes or until the fish is cooked through.

Remove from the heat, check the seasoning, scatter over the coriander and serve with boiled basmati rice.

Tip: * Suitable for freezing

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 - Tuna and Sweetcorn Fritters with Salsa

Serves 4

Ready in 45 minutes
Freezer Friendly (fritters only)


Syns - Free on Extra Easy


Ingredients


400g can sweetcorn kernels, drained
200g can tuna in spring water, drained
3 medium potatoes, unpeeled and whole
salt and freshly ground pepper
4 tbsp each of finely chopped chives, coriander and parsely
1 egg, lightly beaten
low calorie cooking spray


For the salsa


4 plum tomatoes, finely chopped
½ a cucumber, finely dices
½ a red onion, peeled and finely diced
3 tbsp chopped mint
juice of 1 lemon


Method


1. Preheat the oven to 180c/Gas 4. Place the sweetcorn and tuna in a large mixing bowl.


2. Place the potatoes in a pan of lightly salted water, bring to the boil and cook for 15 minutes, majing sure they are not fully cooked. Drain, allow to cool slightly and then peel using a sharp knife. Coarsely grate the potatoes into the sweetcorn mixture. Add the chopped herbs and egg and season well.


3. Combine the ingredients together using your hangs and then divide into 12 portions. Shape each portion into a flat "cake" and place on a non-stick baking tray lined with baking parchment. Spray with low calorie spray and place in the oven for 15-20 minutes or until lightly golden.


4. While the fritters are cooking make the salsa by combining all the ingredients together in a bowl, season well and chill until required. Serve the fritters with the salsa.

Slimming World - Italian Tuna and Mixed Bean Salad

Serves 4

Ready in 10-15 minutes

Syns per serving - Free on Extra Easy

Ingredients

100g/3½ green beans, halved
198g/7oz cherry tomatoes, halved
1 red onion, peeled and finely sliced
2 x 185g cans of tuna in spring water, drained and flaked
400g can mixed beans in brine, drained
57g/2oz rocket leaves
salt and freshly ground black pepper
3 garlic cloves, peeled and crushed
8 tbsp fat free vinaigrette

Method

1. Blanch the green beans in boiling water for 2-3 minutes. Drain, rinse under cold running water and drain again.

2. In a large bowl, mix together the green beans, cherry tomatoes, red onion, tuna, mixed beans and rocket leaves. Season to taste.

3. Mix the crushed garlic with the vinaigrette in a small bowl. Serve the salad with the dressing drizzled over.

Slimming World - Salmon Nicoise Salad

Serves 4

Ready in 30 minutes

Syns per serving - Free on Extra Easy

Ingredients

198g/7oz baby new potatoes, halved

salt and freshly ground black pepper

4 large skinless salmon fillets

198g/7oz green beans, trimmed

2 lettuce hearts, leaves separated

1 yellow pepper, deseeded and cut into small pieces

198g/7oz midi or large cherry tomatoes, halved or quartered

1 red onion, peeled and thinly sliced

4 eggs, boiled to your liking, halved or quartered, to garnish (optional)

For the dressing

4 tbsp fat free vinaigrette

juice of 1 lemon

1 level tsp wholegrain mustard

Method

1. Boil the potatoes in a large saucepan of lightly salted water for 12-15 minutes or until tender. Drain and set aside.

2. Place the salmon fillets in a saucepan and pour over water to cover. Bring to the boil, reduce the heat and poach for 12-15 minutes or until cooked through. Remove from the saucepan with a slotted spoon and drain on kitchen paper.

3. Blanch the green beans in a large saucepan of lightly salted boiling water for 2-3 minutes, drain and refresh under cold running water. Drain again and transfer to a large mixing bowl with the potatoes, lettuce leaves, yellow pepper, tomatoes, and red onion. Flake the salmon into bite-sized pieces and add to the salad ingredients.

4. Make the dressing by whisking all the ingredients together in a bowl, season well and pour over the salad ingredients. Toss gently to mix well then divide the salad between four serving plates. Garnish each serving with a boiled egg, if using, and serve immediately.

Slimming World - Smoked Trout and Potato Salad

Serves 4

Ready in 20-25 minutes

Syns per Serving - ½ Syn on Extra Easy

Ingredients

312g/11oz baby new potatoes, halved

salt and freshly ground black pepper

6 spring onions, finely sliced

12 cherry tomatoes, halved

4 sticks celery, finely sliced

57g/2oz each of green and red seedless grapes, halved

6 tbsp each of finely chopped dill and mint

312g/11oz hot-smoked trout fillets

For the dressing

4 level tbsp extra light mayonnaise

100g/3½ oz fat free natural yogurt

1 level tbsp mustard

Method

1. Boil the potatoes in a large saucepan of lightly salted water for 12-15 minutes. Drain and set aside to cool.

2. Place the potatoes and spring onions in a shallow serving bowl. Add the tomatoes, celery, grapes, and chopped herbs.

3. Remove the skin from the smoked trout and flake into the potato mixture.

4. Mix the dressing ingredients together in a bowl and season well. Pour over the salad and toss to mix well. Serve immediately at room temperature.

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.

Slimming World - Prawn and Sweet Potato Curry

Serves 4

Ready in 50 minutes

Freezer Friendly (only if prawns are fresh)

Syns per Serving - ½ Syn on Extra Easy

Ingredients 

794ml/28fl oz water or fish stock

2 medium onions, peeled and finely chopped

1 tbsp finely grated ginger

4 garlic cloves, peeled and crushed

1 red chilli, deseeded and finely sliced

pinch of turmeric

1 tsp each of mild curry powder, ground coriander, mild chilli powder and ground cumin

1 level tbsp tamarind pasta (optional)

397g/14oz sweet potato flesh, cut into 2.5cm/1in pieces or large bite-sized cubes

1 large red pepper, deseeded and cut into bite-sized pieces

794g/1lb 12oz raw tiger prawns, peeled but with tails left on

255g/9oz sugar snap peas, trimmed

 salt and freshly ground black pepper

Method

1. Heat 100ml/3½ fl oz of the water or stock in a large saucepan, add the onions and cook over a medium heat for 4-5 minutes or until softened. Add the ginger, garlic and red chilli and stir and cook for 1-2 minutes. Add the turmeric, curry powder, ground coriander, chilli powder and ground cumin and stir and cook for 1-2 minutes.

2. Add the tamarind paste, if using, and the remaining water or stock and bring to the boil. Add the sweet potato and red pepper, bring back to the boil, reduce the heat to low and simmer gently for 15-20 minutes.

3. Add the prawns to the curry with the sugar snap peas and cook over a high heat for 4-5 minutes or until the prawns turn pink and are just cooked through and the vegetables are tender. Season well and remove from the heat.

4. Serve immediately in four warmed bowls.

Tuna and Bean Salad

Ingredients

• 400g canned butter beans, drained
• 225g canned tuna in brine, drained
• 1 red onion, thinly sliced in rings
• 3 tbsps chopped parsley
• Salt and ground black pepper
• A few crisp salad leaves

For the Dressing:

• 2 tbsps fat-free French style dressing
• Juice of ½ lemon
• 1 ripe tomato, skinned, deseeded and chopped

Method

1. Put the butter beans in a large bowl. Cut the drained tuna into chunks and mix into the beans with the red onion and parsley. Season to taste with salt and pepper.
2. Mix all the dressing ingredients and pour over the tuna and beans. Toss gently together until everything is glistening with the dressing.
3. Arrange the salad leaves on 4 serving plates and pile the bean and tuna salad on top. Sprinkle with more parsley, if wished.

SYN FREE