Smoked Haddock Kedgeree – 460 calories

img_0553This was a quick and healthy recipe. The quantity was slightly too much for two of us, but I think most people won’t have a problem polishing it off!

Smoked Haddock Kedgeree

Preparation Time: 5 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 460

Ingredients

Haddock, Fillets, Smoked, Raw – 250g

Onions, Brown – 100g

Butter, Salted – 12g

Cardamom, Green, Whole -3 Pods/0.5g

Turmeric, Powder – ¼ Tsp/0.75g

Cinnamon, Stick – 1 Stick/2g

Bay Leaves, Dried – 2 Leaves/1.8g

Curry Paste, Jalfrezi – 15g

Water, Mineral Or Tap – 400ml

Stock Cubes, Chicken – ½ Cube/3g

Parsley, Fresh – 2 Tbsps/7.6g

Lemon, Fresh – 1 Lemon/115g

Rice, White, Basmati, Dry Weight – 120g

Peas, Frozen – 100g


Method

Make up the stock cube with 400ml of boiling water.

Melt the butter in a large saucepan (about 20cm across), add 1 finely chopped medium onion and cook gently over a medium heat for 5 minutes, until softened but not browned.

Stir in 3 split cardamom pods, ¼ tsp turmeric, 1 small cinnamon stick and 2 bay leaves and the curry paste – then cook for 1 minute.

Tip in 120g basmati rice and stir until it is all well coated in the spicy butter.

Pour in the stock and bring to the boil, stir once to release any rice from the bottom of the pan. Cover with a close-fitting lid, reduce the heat to low and leave to cook very gently for 12 minutes.

Meanwhile, bring some water to the boil in a large shallow pan. Add the smoked haddock fillet and simmer for 4 minutes, until the fish is just cooked. Lift it out onto a plate and leave until cool enough to handle.

Flake the fish, discarding any skin and bones.

Uncover the rice and remove the bay leaves, cinnamon stick and cardamom pods if you wish to. Add the frozen peas and stir through.

Gently fork in the fish, cover again and return to the heat for 2-3 minutes, or until the peas are warmed and the fish has heated through. If there is too much liquid at this stage, you can continue to cook, stirring occasionally until it’s achieved the required consistency.

Gently stir in almost all the 2 tbsp chopped fresh parsley, and season with a little salt and black pepper to taste. Serve scattered with the remaining parsley and garnish with 1 lemon, cut into wedges.

Nutrition Data Per Serving

Calories (kcal) 459.9

Protein (g) 34.6

Sugars (g) 6.4

Fat (g) 9.2

Fruit & Veg 1.4

Carbohydrate (g) 59.6

Fibre (g) 5.3

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Cod Loin with an Italian Crumb Topping – 286 calories

img_0544This recipe was really easy. The mayonnaise on top of the fish fillet sounds rather weird, but… bear with it – it works (and it also helps to keep the crumb topping in place)

Cod Loin with an Italian Crumb Topping

Preparation Time: 5 mins

Cooking Time: 18 mins

Serves: 2

Calories per serving: 285.9

Ingredients

Cod, Loins – 255g

Breadcrumbs, Panko – 15g

Corn Meal, Fine – 10g

Dried Mixed Herbs – ½ Tsp/2.5g

Pepper, Black, Freshly Ground – 2 Pinches/0.4g

Butter, Salted, Average – 18g

Mayonnaise – 1 Tbsp/15ml

Parmesan Cheese – 1 Tbsp/10g

Method

Preheat oven to 200 degrees C.

Finely grate the Parmesan cheese.

In a small shallow bowl, stir together the panko bread crumbs, grated cheese, cornmeal, oil, herbs and pepper; set aside.

Cut the loin into 2 equal sized pieces. Place the cod onto baking parchment on a baking tray. Spread the mayonnaise equally over the two loins, spreading until the top (exposed) side of the fish is evenly covered.

Melt the butter for 30 seconds in a microwave and add to the crumb mixture. Stir through until thoroughly mixed. Spoon the crumb mixture evenly on top of the fish, pushing down with the back of a spoon. The mayonnaise should facilitate this. Ensure that the fish is covered with the crumb mixture.

Bake in the oven for 14 to 18 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Nutrition Data Per Serving

Calories (kcal) 285.9

Protein (g) 26.7

Sugars (g) 0.4

Fat (g) 15.7

Carbohydrate (g) 10.0

Fibre (g) 0.5

Spanish-style Chickpea Casserole – 190 calories

img_0530Made a large (6 portion) batch of this tasty dish. I think it will be very versatile – served alone as a main meal or as a side. Tonight we had it topped with fried chorizo with a side of stir-fried cabbage and leek and a chunk of baguette to mop up the tasty juice….

I think it will also work well with crumbled feta.

I can imagine it would be delicious with a generous blob of soured cream – or served with rice!

Spanish-style Chickpea Casserole

Preparation Time: 30 mins

Cooking Time: 1 hr

Serves: 6

Calories per serving: 190

Ingredients

Olive Oil – 20ml

Red Onions – 1 Med/180g

Garlic, Raw – 3 Cloves/9g

Celery – 2½ Sticks/100g

Carrots – 180g

Spinach, Frozen – 100g

Chopped Tomatoes in Rich Tomato Juice – 2 Cans/800g

Tomato Puree, Double Concentrate – 1 Tbsp/15g

Red Wine Vinegar – 8ml

Chick Peas, drained – 2 Cans/480g

Chilli Peppers, Red – 1 Pepper/13g

Soft Brown Sugar – 1½ Tsps/6g

Paprika – 1½ Tsps/3g

Cumin, Ground – 3 Tsps/15g

Method

Peel and finely chop the onion. Peel and finely chop the carrot. Trim and finely dice the celery. Peel and dice the garlic cloves.

(1) Heat the oil in a casserole dish with a lid. Add the onions, carrot and celery and cook over a medium heat until softened (not browned). Add the garlic and continue to cook for a further 5 minutes.

(2) Add the herbs and spices, the brown sugar and vinegar, chilli pepper, tinned tomatoes and tomato puree.

(3) Add the tinned tomatoes and tomato puree – add a little water if necessary. Stir and bring to the boil. Lower heat, cover and continue to cook covered for a further 20-30 minutes, stirring regularly to prevent sticking.

(4) Add the chickpeas, stir through. Salt and pepper if required. Cover and continue to cook for 20-30 minutes.

(5) Finally add the spinach and stir through until wilted.

(6) Serve topped with either sliced and fried chorizo or crumbled feta. In fact this is very versatile and all types of additional ingredients can be added! I have made a large batch and will freeze it.

Nutrition Data Per Serving

Calories (kcal) 190.1

Protein (g) 9.8

Sugars (g) 10.3

Fat (g) 6.0

Fruit & Veg 5.2

Carbohydrate (g) 22.4

Fibre (g) 8.6

Teriyaki Trout Fillet with stir-fried cabbage, onion and wholewheat noodles – 424 calories

IMG_0456Trout isn’t a fish we eat often. For two reasons. Firstly our regular supermarket doesn’t sell it. Secondly because husband has always maintained he doesn’t like it as it “tastes earthy”

However, with the on-line Christmas “indulgent” shop, I thought I’d try some and came up with this meal idea.

Our Christmas Eve dinner is healthy and fairly low calorie so that I can enjoy one of the (still warm) mince pies I’ve just made guilt free!

Loch Trout Fillet (156 cals), oven baked with a tablespoon of Teriyaki sauce (22 cals).

Stir-fried cabbage and onion. 4 portions = 200g of finely shredded savoy cabbage, a 180g onion, peeled and finely sliced, 10ml of extra virgin olive oil and 7g of butter – stir fried in a wok over a medium to low heat for around 25-30 minutes.

A 50g “nest” of Blue Dragon wholewheat noodles (181 cals).

The fish remains a lot firmer than salmon and flakes beautifully. It has a very different but equally lovely flavour (and the husband enjoyed it too!)

424 calories in total.

Happy Christmas Readers!  I hope yours is peaceful, fulfilled and above all…. healthy!

IMG_0460

Fennel Gratin – 251 calories

Fennel – you either love or hate this vegetable.  It has a very distinct flavour and in my opinion, a great accompaniment to fish….

Fennel Gratin – 251 calories

Preparation Time:   5 mins

Cooking Time:  25 mins

Serves:   4

Calories per serving:   251.3


Ingredients

Fennel, Bulb                         –      2½ Medium Bulbs/750g

Cheese, Parmesan               –      15g

Breadcrumbs, Panko             –      30g

Cream, Single, Fresh            –      1 Sm Pot/142150ml

Mature Cheddar Cheese       –      40g

Salted Butter                        –      20g

Cornflour                              –      2 Tbsps/30g

Semi-Skimmed Milk              –      60ml


Method

Heat oven to 200C/fan 180C/gas 6.

Trim the fennel tops, then cut into thin slices. Grate the two cheeses and combine with the breadcrumbs in a bowl.

Place into a microwave steamer and cook on full power for 4 – 5 minutes until softened.

Arrange in an even layer in an ovenproof dish, season with salt and pepper. 

Put the cornflour into a small pan and mix to a paste with the milk. Add the butter. Heat over a low heat (stirring constantly) until a thick sauce is achieved. 

Once the sauce has thickened, remove from the heat and slowly add the cream, stirring as you do this.

Pour the creamy sauce over the sliced fennel, stir the mixture to ensure all the fennel is covered.

Sprinkle the breadcrumb / cheese mixture evenly over the dish and place in the pre-heated oven for around 20 minutes until golden brown and bubbling. 

Ideal as an accompaniment to fish.


Nutrition Information

Nutrition Data Per Serving

Calories (kcal)   251.3

Protein (g)   8.6

Sugars (g)   5.1

Fat (g)   16.7

Fruit & Veg   2.5

Carbohydrate (g)   16.9

Fibre (g)   4.5

Romano Peppers Stuffed with Creamy Turkey Mince – 231 Calories

56537286066__5cc73973-8364-44db-a965-8fd745513b7c.jpgA few remaining peppers to be harvested which have been sheltering in the greenhouse –  here’s what we decided to do with them!  Leeks and savoy cabbage bulked them out and added fibre and cream cheese with Dijon mustard added a lovely creamy taste.

Preparation Time: 20 minutes

Cooking Time: 40 minutes

Serves: 4

Calories per serving: 230.8

Ingredients

Turkey, Mince, Lean, 7% Fat – 250g

Leeks, Raw – 100g

Romano Peppers, Capsicum, Red or Green – 4 Peppers/320g

Lemon Juice – ½ Juiced/18ml

Mustard, Dijon – 2 Tsps/10g

Soft Cream Cheese – 25g

Cabbage, Savoy, Raw, Average – 120g

Stock Cubes, Chicken – 1 Cube/6g

Olive Oil – 10ml

Butter – 5g

Cheese, Cheddar, Mature, Average – 50g

Method

Preheat the oven to gas 7, 200 degrees C.

Halve the peppers lengthways and scrape out the seeds with a teaspoon (discard the seeds).

Transfer to a lined baking tray (or two smaller trays). Use a pastry brush to paint over 5 ml of the olive oil, season, then roast for 15 mins.

IMG_0043Meanwhile, heat a large frying pan over a medium heat and add 5ml of the oil and the butter.

Add the leek and cabbage and cook over a low heat (covered) for around 30 mins, stirring regularly until softened and translucent. Don’t allow to brown.

Remove cabbage and leek mixture in a bowl and return pan to the heat. Turn up the temperature to medium. Add the mince and brown, stirring to break up any clumps. Add the stock cube and simmer for 2-3 mins. Add a little water if it starts to dry out.

Add back the leek and cabbage mixture, the lemon juice, mustard and finally the soft cheese. Stir into the sauce until melted.

When the sauce coats the mince, season to taste.

Pile the filling into the peppers, scatter with the Cheddar, then return to the oven for 20 mins until the cheese is golden. Serve up 2 halves per plate with a handful of rocket.

Nutrition Data Per Serving

Calories (kcal) 230.8

Protein (g) 17.1

Sugars (g) 7.2

Fat (g) 14.5

Fruit & Veg 1.9

Carbohydrate (g) 7.9

Fibre (g) 3.4