Fish

Italian tonno con fagiole

Italian-tonno-con-fagioleIngredients:
* 283 g/10 oz tuna chunks canned in brine, drained (15 Sins on Green)
* 1 large red onion, very thinly sliced
* 1 red pepper, deseeded and thinly sliced into rings
* 1 x 397-g/14-oz can butter beans or haricot beans, drained (21 Sins on Original)
* 4 tablespoons fat free vinaigrette dressing
* 3 tablespoons finery chopped flat-leaf parsley
* salt and ground black pepper
* salad leaves, e.g. lamb's lettuce, rocket, fresh herbs and watercress
* 8 red or yellow cherry tomatoes, halved

Pinwheel sandwiches

Pinwheel-sandwichesIngredients:
* 1 x 28g/1oz slice wholemeal bread (3 Sins)
* sprigs of parsley, to garnish

Smoked salmon filling:
* 1 teaspoon very low fat natural fromage frais
* few snipped chives
* 1 x 28g/1oz slice smoked salmon (2 Sins on Green)
* squeeze of lemon juice
* freshly ground black pepper

Alternative ham and pineapple filling:
* 1 x 28g/1oz slice lean boiled ham, fat removed (2 1/2 Sins onGreen)
* 1 tablespoon very low fat cottage cheese with pineapple

Vietnamese Pork Parcels

vietnamese-pork-parcelsIngredients:

2 tablespoons groundnut or
vegetable oil
375 g (12 oz) minced pork
5 cm (2 inch) piece of fresh root
ginger, peeled and finely chopped
2 garlic cloves, finely chopped
4 spring onions, finely chopped
200 ml (7 fl oz) fish or chicken stock
2 tablespoons soy sauce
2 teaspoons soft dark brown sugar
125 g (4 oz) cooked peeled prawns,
coarsely chopped (defrosted and
dried thoroughly, if frozen)
1 teaspoon anchovy extract
1/2 teaspoon chilli powder, or to taste
salt and pepper

Fish & pasta pie

Fish--pasta-pieIngredients:
* 375 g (12 oz) smoked haddock
* 375 g (12 oz) fresh haddock
* 440 ml (14 fl oz / 1 3/4 cups) milk
* 185 g (6 oz / 1 1/4 cups) macaroni
* 30 g (1 oz/6 teaspoons) butter
* 30 g (1 oz / 1/4 cup) plain flour
* 1 teaspoon lemon juice
* 3 hard-boiled eggs, sliced
* 3 teaspoons chopped fresh parsley
* salt and pepper
* 250 ml (8 fl oz/1 cup) Greek strained yogurt
* 2 eggs, beaten
* 90 g (3 oz / 3/4 cup) grated Cheddar cheese
* lemon slices and sprigs of parsley, to garnish

Pepper gratin

Pepper-gratinIngredients:
* 2 large red peppers (capsicums)
* 2 large yellow peppers (capsicums)
* 125 ml (4 fl oz / 1/2 cup) olive oil
* 1 clove garlic, crushed
* 4 canned anchovies, drained and chopped
* 8 black olives, stoned and chopped
* 3 teaspoons capers
* salt and pepper
* 250 g (8 oz) spaghetti
* 6 teaspoons fresh breadcrumbs
* 6 teaspoons Parmesan cheese, grated
* strips of green pepper (capsicum) and black olives, to garnish

Baked cod italienne

Baked-cod-italienneIngredients:
* 30g (1 oz/6 teaspoons) butter
* 125 g (4 oz) mushrooms, sliced
* 1 quantity Tomato Sauce
* 4 white fish steaks, such as cod
* salt and pepper
* 125g (4oz/2 cup) pasta shells
* 8 black olives and sprigs of watercress, to garnish

Tuna & macaroni layer

Tuna--macaroni-layerIngredients:
* 185 g (6oz / 1 1/4 cups) wholewheat macaroni
* 90g (3 oz / 3/4 cup) grated Cheddar cheese
* 220 g (7 oz) can tuna fish
* 1/2 quantity Bechamel Sauce
* 2 teaspoons lemon juice
* 2 hard-boiled eggs, chopped
* 3 teaspoons chopped fresh parsley
* salt and pepper
* lemon slices and sprigs of parsley, to garnish

Sardines in Vine Leaves

Sardines-in-Vine-LeavesIngredients:
* 24 small sardines, about 1.5 kg (3 lb), thawed if frozen
* 175 ml (6 fl oz) olive oil
* 4 tablespoons lemon juice
* 3 garlic cloves, crushed
* 6 thyme sprigs, finely chopped
* 2 shallots, finely chopped
* 1/2 teaspoon dried oregano
* 24 large vine leaves
* salt and pepper
* lemon wedges, to serve

Bacon_scallop Skewers

Bacon-scallop-Skewers_cIngredients:
* 8 scallops
* 8 rashers of streaky bacon, rinded
* juice of 1 lemon
* 50 g (2 oz) butter, melted
* 1 tablespoon chopped parsley

Smoked fish lasagne

Smoked-fish-lasagneIngredients:
* 500 g (1 lb) smoked fish fillets, such as haddock
* 625 ml (20 fl oz / 2 1/2 cups) milk
* 4 carrots, cut into small dice
* 4 sticks celery, cut into small dice
* 90 g (3 oz / 1/2 cup) butter
* 6 sheets lasagne verde
* 3 teaspoons chopped fresh parsley
* salt and pepper
* 60 g (2 oz / 1/2 cup) plain flour
* freshly grated nutmeg
* 30 g (1 oz/6 teaspoons) grated Parmesan cheese
* lime twist and sprig of parsley, to garnish

Fish & pasta ring

Fish--pasta-ringIngredients:
* 185g (6oz) tagliatelle verde
* 30g (1oz/6 teaspoons) butter
* 4 eggs, beaten
* 315ml (10 fl oz / 1 1/4cups) milk
* salt and pepper
* freshly grated nutmeg
* 500 g (1 lb) white fish fillets, such as cod
* 1 quantity Tomato Sauce
* bay leaves, to garnish

Red Trout with Fennel Mayonnaise

Red-Trout-with-Fennel-MayonnaiseIngredients:
* 175 g (6 oz) butter, softened
* 1 teaspoon lemon juice
* 4 red trout, about 250 g (8 oz) cleaned weight, heads and tails left on
* pepper
* dried fennel stalks, for cooking
* lemon wedges, to garnish

Fennel Mayonnaise:
* 3 egg yolks
* finely ground sea salt
* 300 ml (1/2 pint) olive oil, at room temperature
* 1-2 teaspoons tarragon vinegar
* 1 small bulb fresh fennel
* pepper

Fish ravioli

Fish-ravioliIngredients:
* 250 g (8 oz) white fish fillets, such as cod, cooked and flaked
* 2 canned anchovies, drained and pounded
* 30 g (1 oz / 1/4 cup) grated Parmesan cheese
* grated peel and juice of 1/2 a lemon
* 1 egg yolk
* pepper
* freshly grated nutmeg
* 3-egg quantity Pasta Dough
* chopped fresh parsley, blanched
* shredded leek and strips of lemon peel, to garnish

Leek sauce:
* 60 g (2 oz / 1/4 cup) butter
* 500 g (1 lb) leeks, cleaned and sliced
* 155 ml (5 0 oz / 2/3 cup) fish or chicken stock
* 155 ml (5 fl oz / 2/3 cup) thick sour cream

Tuna Steaks with Mustard

Tuna-Steaks-with-Mustard_cIngredients:
* 50 g (2 oz) butter, melted
* 3 teaspoons Dijon mustard
* 1 tablespoon lemon juice
* 4 fresh tuna steaks, about 150 g (5 oz) each
* salt and pepper
* lemon slices, to garnish

Deep Sea Skewers

Deep-Sea-SkewersIngredients:
* 4 rashers of streaky bacon, rinded
* 2 cod or halibut steaks, skinned and quartered
* 8 large cooked prawns, peeled
* 4 mushrooms
* 4 tomatoes, halved
* salt and pepper
* watercress sprigs, to garnish

Marinade:
* 6 tablespoons lemon juice
* large pinch of paprika
* 2 tablespoons olive oil
* 1 bay leaf
* parsley sprig
* 1 small onion, sliced
* salt and pepper

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