Seafood

  • Time: 30 minutes
  • Complexity: difficult

Catfish & Potato Hash

Ingredients

1 pound catfish fillets, coarsely chopped | 2 small russet potatoes | 1 medium red bell pepper, diced | 1 bunch scallions, sliced | 1/2 cup diced ham | 3 teaspoons canola oil, divided | 1 tablespoon whole-grain mustard | 1/4 teaspoon salt | 1/4 teaspoon freshly ground pepper | 1 lemon, cut into quarters
  • Time: 20 minutes
  • Complexity: very easy

Squid in sour cream in multicooker

Ingredients

260 g (9 oz) squid rings (frozen) | 220 g (7.8 oz) sour cream | 160 g (5.6 oz) tomatoes | 100 g (3.5 oz) carrot | salt, spices
  • Time: 20 minutes
  • Complexity: very easy

Fish platter with cheese in multicooker

Ingredients

230 g (8 oz) tilapia fillet | 200 g (7 oz) salmon fillet | 100 g (3.5 oz) cheese | 100 ml sour cream 10% | salt, spices

Mackerel baked in foil

Ingredients

4 mackerels | juice from 1/2 lemons | salt | pepper black ground | vegetable oil

Trout dressed with caviar sauce

Ingredients

400 g of trout (or salmon) fillet | 0,5 teaspoon of olive oil | 1 teaspoon of lemon juice | salt, pepper | For sauce: | 100 ml of creams (22% of fat) | 1 tablespoon of dry white wine | 1 teaspoon of red caviar | 0,5 teaspoon of black caviar | Salt, pipper

Milk soup with seafood

Ingredients

1 package (500 g) of frozen seafood cocktail | 1 liter of milk | 500 g of creams (33% of fat) | 125 g of sour cream (40% of fat) | 1 tablespoon of flour | 2 onions | 1 tablespoon of butter | Salt, pepper

Grilled scallop and bacon kebabs

Ingredients

4 rashers lean back bacon, fat removed (8 Sins on Green) | 8 x 57 g/2 oz scallops natural (28 Sins on Green) | 1 tablespoon finely chopped parsley | For the mustard dip: | 100 g / 3 1/2 oz very low fat fromage frais | 2 level teaspoons whole-grain Dijon mustard (1 Sin)

Scallops are always a wonderful treat, especially if you are fortunate enough to have a good local supply or are able to lay your hands on really fresh ones. The secret of cooking scallops is not to overcook them or they will lose their succulent juiciness and become tough and stringy.

Smoked haddock with a creamy sauce

Ingredients

4 x 170 g/6 oz skinned smoked haddock fillets (30 Sins on Green) | freshly ground black pepper | 142 ml / 1/4 pint skimmed milk (2 1/2 Sins) | 113 g/4 oz very low fat natural fromage frais | 2-3 tablespoons finely snipped chives

To make this dish even more filling and substantial, you can serve it, if wished, with a poached egg on top. This won't add any Sins!

  • Time: 10 minutes
  • Complexity: medium
  • Origin: Chinese

Seared oriental salmon

Ingredients

4x113 g/4 oz salmon fillets, skinned (40 Sins on Green) | 1 teaspoon crushed black peppercorns | Fry Light, for spraying | 340 g/12 oz pak choi | 8 spring onions, trimmed and halved | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and finely chopped | 1 red chilli, deseeded and finely chopped | 2 tablespoons light soy sauce

This recipe uses pak choi, which is now readily available in many big supermarkets and is Sin-free on both eating plans, but you can substitute fresh spinach leaves instead.

  • Time: 15 minutes, plus marinating time
  • Complexity: medium
  • Origin: Mexican

Mexican prawn kebabs with coriander

Ingredients

24 raw king prawns (12 Sins on Green) | juice of 2 lemons | 2 garlic cloves, crushed | salt and ground black pepper | 1 red chilli, deseeded and finely chopped (optional) | 1 tablespoon finely chopped fresh coriander

You can use large cooked prawns for this recipe but the large raw prawns have a better flavour and are worth looking out for. Many supermarket chains now sell them on their fresh fish counters.

Tiger prawns with mushrooms

Ingredients

20 raw tiger prawns | 1 tablespoon seasoned flour | 1 tablespoon sunflower oil | 25 g (1 oz) butter | 2 shallots or 1 small onion, finely chopped | 1 large garlic clove, crushed | 250 g (8 oz) closed cup mushrooms, quartered | 2 tablespoons lemon juice | 3 tablespoons chopped fresh parsley (optional) | salt and freshly ground black pepper

Trout & morel cream sauce

Ingredients

2 tablespoons dried morel mushrooms, soaked in warm water for 20 minutes, then drained | 4 trout, about 175 g (6 oz) each, gutted and cleaned | 4 tablespoons lemon juice | 1 bunch mixed herbs: parsley, chives, thyme | 300 ml (1/2 pint) water | 300 ml (1/2 pint) dry white wine | 2 juniper berries, crushed | 2 black peppercorns, crushed | 2 teaspoons cornflour | 150 ml (1/4 pint) double cream | knob of butter | salt and freshly ground white pepper

Lemon fried fish with mushrooms & mangetout

Ingredients

375 g (12 oz) monkfish tails, skinned, boned and cut into bite-sized pieces | 2 tablespoons sunflower oil | 2 tablespoons sesame oil | 250 g (8 oz) oyster mushrooms, sliced | 250 g (8 oz) mangetout, topped and tailed | flat leaf parsley sprigs, to garnish | Marinade: | 2.5 cm (1 inch) piece of fresh root ginger, peeled and finely chopped | 1 garlic clove, crushed | 3 tablespoons soy sauce | finely grated rind and juice of 1 large lemon | 1/2 teaspoon five-spice powder

Prawns and basil topping for baked jacket potatoes

Ingredients

very low fat natural yogurt | small handful of basil leaves, chopped | 142 g/5 oz shelled boiled prawns | 2 tablespoons very low fat natural fromage frais

Egg fu-yung

Ingredients

2 dried Chinese mushrooms, or 50 g (2 oz) fresh oyster mushrooms, chopped | 25 g (1 oz) cooked peeled prawns, finely chopped | 25 g (1 oz) cooked ham, finely chopped | 25 g (1 oz) bamboo shoots, finely chopped | 2-3 water chestnuts, finely chopped | 4 eggs, beaten | 1 tablespoon cornflour | 4 tablespoons water | 1 teaspoon salt | 1 tablespoon dry sherry | 3 tablesppons sunflower oil | fresh coriander sprigs, to garnish

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