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1

Tuna Poke Bowl

Ingredients 225g sushi grade fresh tuna 1 carrot, shredded or julienned 1 tsp sugar 1 tsp fresh ginger paste 4 tbsp rice wine vinegar 1 tbsp reduced-salt soy sauce ½ tsp sesame oil 2 tbsp minced shallot 250g pack ready-to-eat brown basmati and wild rice 3 spring onions, chopped 2 radishes, very thinly sliced ½ […]

2

Coconut ginger fish parcels

Ingredients: Cod portions – 2 (or hake) Coriander – small bunch, leaves only Garlic – 1/2 clove Lemon – juiced Ginger – small chunk roughly chopped Green Chilli – 1, roughly chopped Desiccated coconut – 50gm Ground Cumin – 1/2 tsp Soft butter – 1 tbsp. Baby pak choi – 4, quartered Sesame oil   […]

3

Ian’s Homemade Healthy Fish Pie

Ingredients 1kg Sweet Potato 1 Carrot peeled 2 Sticks of Celery 150gm good quality cheddar cheese 1 lemon 1/2 fresh Chilli 4 Sprigs fresh flat leaf Parsley 1 packet Chowder/Pie Mix 1 handful Spinach 2 ripe Tomatoes   Method: Preheat oven to 200C and bring a large pan of salted water to the boil.  Peel […]

7

Harold’s Oriental Hot Pot

Serves 4 I packet Chowder / Fish Mix I litre fish stock 1 leek 2 carrots Garlic Herbs 1/2 glass white wine Pak Choi Spinach   Method: Bring fish stock to a simmer and add in the white wine and some dry herbs. In a deep pan sautee leeks, carrots and garlic in olive oil then add in fish […]

8

Lynn’s Yellow Thai Hake Curry

Ingredients: 3 x fillets of hake cubed 1 x can of coconut milk 2 x teaspoons of yellow Thai curry paste 1 x diced onion Fresh coriander Splash of olive oil Method Sauté the onions in the olive oil and add the chopped coriander, curry paste and coconut milk. Bring to a gentle boil and […]

10

Kathryn’s Cheesy Crumbed Cod

Ingredients 4 portions of cod Salt and freshly ground pepper 1 tablespoon chopped coriander 1 teaspoon drained capers 4 tablespoons reduced fat mayonnaise 4 heaped tablespoons of breadcrumbs 3 heaped tablespoons grated cheese Grated rind of 1 lime Steamed potatoes and greens to serve   Method: Preheat oven to 180C. Place cod portions in a lightly oiled […]