Fish

  • 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

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

Salad from the Beijing cabbage

Ingredients

1/2 heads of the Beijing cabbage | 400 g crabsticks cut into thin strips | 4 hard-boiled eggs, chopped | 1 level tbsp reduced-calorie salad cream | salt and freshly ground black pepper

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

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.

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

Green Pasta Salad

Ingredients

57g/2 oz dried pasta shapes | 1 bunch watercress, chopped | 1 Little Gem lettuce, chopped | 6 cherry tomatoes, halved | 3" piece cucumber, diced | 6 radishes, sliced | 2 spring onions, sliced | 1/2 green pepper, deseeded & chopped | 1/2 red pepper, deseeded & chopped | 1/2 yellow pepper, deseeded & chopped | 1/2 level tbsp reduced-calorie mayonnaise | 113g/4 oz tuna canned in brine, drained | 1 stick celery, chopped | 85g/3 oz canned sweetcorn

Farfalle with mushrooms

Ingredients

250-300 g (8-10 oz) farfalle (pasta bows) | 25 g (1 oz) butter | 2 tablespoons olive oil | 500 g (2 lb) button or small closed cup mushrooms | 2 garlic cloves, crushed | 50 g (2 oz) can anchovies in oil, drained and roughly chopped | 6 tablespoons fresh chopped parsley | 300 ml (1/2 pint) soured cream | salt and freshly ground black pepper
  • Time: 1 hour, with microwave – 18 minutes
  • Complexity: easy
  • Origin: Mediterranean

Tunaburgers

Ingredients

2 x 142g/5oz baking potatoes (10 Sins on Original) | 1 level tablespoon reduced-calorie mayonnaise (2 1/2 Sins) | 1 level tablespoon Dijon mustard (1 1/2 Sins) | 1 teaspoon white wine vinegar | 1/2 small onion, grated | 7 black olives, stoned and finely chopped (1 Sin) | 1 teaspoon capers, finely chopped | 3 tablespoons finely chopped parsley | salt and freshly ground black pepper | 340 g/12 oz canned tuna in brine, drained and flaked (18 Sins on Green) | Fry Light for spraying

These unusual burgers are delicious served with a crisp salad and some sliced ripe red tomatoes in the Mediterranean style.

Pasta with tuna and butter bean sauce

Ingredients

340 g/12 oz dried pasta (60 Sins on Original) | 2 tablespoons chopped parsley or herbs of your choice (21 Sins on Original) | For the tuna sauce: | 1 large onion, finely chopped | 2 garlic cloves, crushed | 284 ml / 1/2 pint chicken stock made with Bovril | 1 x 397g/14oz can chopped tomatoes | 1 x 397g/14oz can butter beans or haricot beans, drained | 227 g/8 oz canned tuna in brine, drained (12 Sins on Green) | salt and freshly ground black pepper

This sauce is a great store cupboard standby for those occasions when you haven't had time to shop and need to whisk up a slimming, healthy meal from a few standard ingredients — perfect if you are on the Green Eating Plan.

Pasta shells with salmon and caviare

Ingredients

340 g/12 oz dried pasta shells (60 Sins on Original) | 113 g/4 oz smoked salmon, cut into strips (8 Sins on Green) | 1 tablespoon chopped fresh dill | 283 g/10 oz very low fat natural yogurt | salt and freshly ground black pepper | grated zest and juice of 1 lemon | 28 g/1 oz drained red caviare (1 1/2 Sins on Green)

To reduce the costs of making this luxurious pasta dish, some buy smoked salmon offcuts. Although you can use black "caviare" lumpfish roe, the red salmon roe looks much prettier.

Pizza mushrooms

Pizza-mushrooms_cIngredients:
* 1 dessertspoon olive oil
* 2 garlic cloves, quartered
* 1 teaspoon freshly ground coriander
* 12 fresh green peppercorns in brine
* 5 ripe tomatoes, skinned, seeded and chopped
* 50 g (2 oz) can anchovy fillets, drained and chopped
* 20 open cup mushrooms, about 5 cm (2 inches) in diameter
* 75 g (3 oz) Edam cheese, grated
* 50 g (2 oz) fresh brown breadcrumbs
* 20 capers
* salt and coarsely ground black pepper

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