Category: Fish

Prawn, Basil and Mango Salad (2 portions)

Ingredients:   200g peeled and deveined prawn meat 1x tsp. olive oil 1x tsp. unsalted butter 1x tsp. dried chili flakes 1x tsp. ginger powder 1x garlic clove, minced 1x packet bean sprouts (50g) 1x cup basil leaves, chopped (20g) 2x spring onions, chopped 1x mango, peeled and sliced (2 cups) 50g rice noodle Salt …

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Tuna Steaks (2 portions)

Ingredients: Fish / marinade: 4x tbsp. plum sauce 1x tbsp. low sodium soya sauce 1x tsp. honey 1x tsp. olive oil 1x tsp. dried chili flakes ¼ tsp. dried ginger powder 2x 120g fresh tuna steaks Side dish: 12x small new potatoes 1x tbsp. butter 2x tbsp. fresh chives, diced 1x garlic clove, minced Calories: …

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Garlic Butter Prawns (2 portions)

Ingredients: 20x fresh, cleaned and deveined uncooked prawns (I’ve used Woolworths brand) 2x tsp. freshly minced garlic ¼ cup melted butter 1x tbsp. freshly squeezed lemon juice 1x cup cooked basmati rice 3x freshly grated courgettes 200g mixed salad greens 1x tbsp. balsamic vinegar Calories: 436 per portion Method: Heat your oven to 180?C. Cook …

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Soya and Honey Basted Salmon with Egg (un)Fried Rice (2 portions)

Ingredients: 2x salmon fillets (100g each) ½ cup basmati rice (raw = 1 cup cooked) 2x eggs, scrambled 1x corn on the cob, cooked, then stripped Salmon basting: 2x tbsp. soya sauce 1x tbsp. honey Calories: 370 per portion Method: Heat a coffee cup in the microwave, then add your honey and soya sauce and …

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Baked Potato with Tuna, Apple and Sambles (1 portion)

Ingredients: 1x medium sized potato, baked 1x small tin tuna fish in brine (95g) 1x apple, grated 1x tbsp. lite mayonnaise 1x small tomato, diced 2x spring onions, sliced ½ cup cucumber diced Calories: 380 Method: Although I don’t advocate cooking in a microwave, the few times I eat baked potato I usually use my …

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