Packed with 3 of your 5 a day this tasty meal is super high in vitamins and flavour. Any excuse to get my KitchenAid mini processer out though…lol!
Makes 2 Servings
300 g Potatoes
1 bunch of asparagus
100g fresh peas or canned
1 red chilli
2 handfuls of baby spinach
2 Scottish cod fillets
- Wash the potatoes and cut into small chunks, keep skin on as that is where the most flavour is. Place in a pan of slightly salted boiling water and cook for about 10 minutes or until soft.
- Add the asparagus and peas to the pan and cook further for 3-4 minutes, drain and put into a food processor.
- Add the spinach, lemon zest and seasoning to the processor and pulse until blended together.
- Cook your cod to your preferred method. I steam cooked mine but you could pan fry for crispy finish.
- Divide up the mash and serve with the cod on top, to finish sprinkle with chilli and lemon juice.
I love this recipe, another great find from PON
Quick & Easy to make, full of flavour, refreshing, light and only 190 Kcal per serving, whats not to like. We had these for lunch with a cheeky wee low cal beer. Yummy!
2 small Fresh cod Fillets cut into strips
1/4 tsp mild chilli powder
1/4 tsp garlic granules
1/4 tsp ground coriander
Salt & rainbow pepper
Handful of mixed leaves (I used watercress, spinach & rocket)
2 spring onions – finely chopped
4 small corn tortillas (or low calorie ones)
2 x Wedges of lime
4 tsp Low fat greek yoghurt
1 tsp chilli flakes
- Heat a little oil in a pan on high heat.
- Sprinkle Chilli powder, garlic and coriander over the fish slices and add the fish to the pan, cook for about 4 minutes then flip and cook for a further 3-4 minutes until slightly browned & crisp.
- Meanwhile, heat your tortillas as per packet instructions and place the green leaves, chopped spring onion and a little coriander onto the tortilla.
- Once fish is cooked through, place onto the green leaves, season with salt & pepper, add a dollop of yoghurt, sprinkle with chilli flakes and squeeze lime juice over, Serve. Yum Yum!
I first saw this recipe on Asassyspoon , I just had to give it a go as I love Salmon and Avocado so whats not to like! I changed it ever so slightly to suit my tastes and experiment. I also haven’t invested in a spiralizer yet so its cucumber strips instead of noodles…lol!
Makes 1 portion – obviously add quantities for more.
2 Salmon Fillets – make sure its good quality Scottish Salmon…lol!
1 tsp chilli powder
1 tsp rainbow peppercorns – ground
1 tsp ground cumin
2 tbsp olive oil – good quality
Salt & pepper to taste
For the dressing:-
1/2 lemon juiced
1/2 garlic clove – crushed
Handful Dill – freshly chopped (or you could use parsley)
1/2 chilli – diced or 1/2 tsp dried flakes
2 tbsp water
Salt & pepper to taste
- Combine the chilli powder, pepper, cumin, salt and pepper in a small bowl with 1 tbsp olive oil. Place salmon in bowl and rub into skin covering all of the salmon.
- Heat a pan on medium heat with 1 tbsp oil. Place fillets into pan skin side down first and cook for 4 minutes, just leave to cook. Then flip fillets over and cook for a further 3-4 minutes, remove.
- Meanwhile make the dressing by mixing together all the dressing ingredients in a blender until you have a smooth paste.
- If you have a spiralizer then use that for your cucumber, if not, you can use a peeler to make strips.
- Add the cucumber to the avocado dressing and coat.
- Place the cucumber onto a plate and place the salmon on top. Serve. Yummy!
O.M.G, these were amazing! I bought some Smoked Halibut from my Glasgow Food Assembly https://thefoodassembly.com/en courtesy of Campsie Glen Smoke House http://www.campsieglen.co.uk/, wondering how I could creat something different, looking in my fridge I needed to use up cream cheese and hollandaise, so here is my wee creation with tasty results!
1 tbsp cream cheese
1 tbsp hollandaise sauce
1 packet smoked halibut
1 tsp dill
squeeze of lime juice
small handful of rocket leaves
rainbow peppercorns and salt to season
- Mix everything together (except halibut)
- Spread lightly over halibut and top with some rocket (or any garnish you like)
- Gently roll up, one all rolled wrap in cling film and chill for 2-3 hours.
- Remove and eat…..Yummy! I served with some salad and a nice chilled glass of Chardonnay!
Continuing with my Superfoods, I fancied a Chinese Flavour Inspired dinner for my Saturday night in but also wanted to keep it healthy and not overload on calories. Looking in my cupboards and fridge I saw a lovely piece of smoked Cod I got from my usual fishmonger so decided to use this.
This is my Saturday do it yourself Chinese Takeaway Dinner.
FOR THE FISHCAKES:-
200 g Smoked Cod
1 medium Baked Potato
1 medium Sweet Potato
Handful of Fresh Coriander
1 Juice of lime
1 tsp smoked paprika
2 tbsp light olive oil
1 tsp of spiced red pepper or chilli
Plain Flour for dusting
Salt and pepper to taste
- Bake the potatoes in the microwave on high heat for about 10 mins until soft
- Scoop out the inside of the potatoes and place in a food processor
- Slice the fish portion and add to food processor with paprika, coriander, red spice and lime juice, blend together.
- With your hands shape into patties about 1cm thick and 10cm dia, dust with flour and refrigerate for about 1 hour
- Heat the oil in a flat pan to medium heat
- Place the fish cakes in the pan and cook through for about 5-6 mins on each side or until golden brown.
I served these with a little Sweet Chilli Sauce on the side which was lovely!
Smoked Cod and Sweet Potato Fishcakes
Servings Per Recipe: 3
Amount Per Serving
- Total Fat: 9.6 g
- Saturated Fat: 1.3 g
- Trans Fat: 0 g
- Cholesterol: 31.3 mg
- Sodium: 283 mg
- Total Carbs: 23.2 g
- Dietary Fiber: 3.4 g
- Sugars: 2.7 g
- Protein: 12.6 g
FOR THE CHINESE FRIED RICE:-
75g Wholemeal Brown Rice
50g Frozen peas
1 Chopped Red pepper finely
4 Spring Onions – chopped finely
2 tbsp soy sauce
1 tsp Turmeric
1 tbsp sesame oil
- Cook rice as per packet instructions and set aside.
- Heat oil in a wok/pan
- Crack 1 egg into pan and stir continuously until you get scrambled egg.
4. Then add in rice, peas, red pepper, onions, turmeric and stir together.
5. Crack in the other egg add in soy sauce and stir through until egg is cooked.
Make sure you stir continuously or it will stick together. If it does add a little water.
Chinese Fried Rice
Servings Per Recipe: 2
Amount Per Serving
- Total Fat: 12.5 g
- Saturated Fat: 2.6 g
- Trans Fat: 0 g
- Cholesterol: 163.7 mg
- Sodium: 1105.2 mg
- Total Carbs: 40.2 g
- Dietary Fiber: 4.8 g
- Sugars: 5.3 g
- Protein: 12.9 g