see all fish, poultry & meat FISH, POULTRY & MEAT.
Grilled plaice with a lemon & orange sauce & new potatoes
Use full-fat creme fraiche for this recipe, as the low-fat version might cause the sauce to split.
CALORIES PER PORTION 400 kCals serves 2 250 g (8 oz) new potatoes 200 g (7 oz) purple sprouting broccoli, trimmed 2 x plaice fillets, weighing about 200-250 g (7-8 oz) each juice of 1 orange juice of half a small lemon 12 teaspoon sugar a few thyme leaves 2 tablespoons creme fraiche salt and freshly ground black pepper Put the potatoes in a saucepan of lightly salted water and bring to the boil. Put another saucepan of water on to boil for the broccoli. When the potatoes are nearly ready, preheat the grill to high, and put the broccoli into the pan of boiling water.
Wipe the plaice fillets clean, run them briefly under the cold tap to rinse, then pat them dry with kitchen paper. Put the plaice on a non-stick baking sheet.
Using a small non-stick pan, warm the orange and lemon juice over a medium heat and add the sugar and thyme leaves. Spoon a little of this liquid over the fish and put them under the grill.
Put the pan of juices back on the heat, bring up to the boil and reduce the amount of liquid. Check the fish fillets after 2 minutes - they are ready as soon as the flesh is opaque and flakes easily; how long this takes will depend on the size of the fillets. Once they are ready, keep them warm and quickly finish the sauce.
Take the pan of sauce off the heat and stir in the creme fraiche. Return it to the heat briefly to warm it up and reduce it slightly, stirring continuously until the sauce has reduced by half, though it will still be quite liquid.
Drain the potatoes and broccoli and divide between 2 warmed plates. Put a fillet of fish on each one, and drizzle the citrus sauce around the fish. Season, and serve immediately.
B.
Increase the amount of potatoes to 400 g (13 oz) between the 2 servings (this adds 55 calories)
C.
As for B, but have a 10 g (34 oz) sliver of b.u.t.ter on top of each portion of potatoes as well (this adds 130 calories)
D.
As for B, but divide a 20 g (34 oz) sliver of b.u.t.ter between the potatoes and the broccoli per portion (this adds 205 calories)
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Spicy North African prawns with rice
This dish packs a punch on flavour but is surprisingly quick and easy to prepare.
CALORIES PER PORTION 360 kCals serves 2 100 g (312 oz) long-grain or basmati rice 1 tablespoon sunflower oil 1 garlic clove, finely chopped 1 teaspoon paprika 12 teaspoon ground c.u.min a pinch of ginger 12 teaspoon cayenne (or 1 teaspoon, if you like the heat) juice of 1 lemon 1 teaspoon clear honey 300 g (10 oz) cooked peeled king prawns a handful of fresh coriander, leaves only, chopped salt Get everything ready as you would for a stir-fry before you start cooking, as the prawns cook very quickly. Prepare the rice first. Rinse it and either cook in your usual way, or put 600 ml (1 pint) water in a saucepan and bring it to the boil, then add the rice. Stir it and return to the boil. Cook it, uncovered for about 12-15 minutes, until tender. Take the pan off the heat while you cook the prawns.
Put the oil in a frying pan over a medium to high heat, and add the chopped garlic. When you can smell the garlic cooking, stir in the spices. Stir them around briefly, then add the lemon juice, honey and prawns. Cook for a few seconds, still stirring, add almost all the coriander and cook for a further minute. Take the pan off the heat and check the seasoning, adding a little salt if necessary.
Drain the rice, rinse it in boiling water, and divide it between 2 plates. Spoon the prawns and their juices over the rice and serve immediately, garnished with the remaining coriander leaves.
B.
Increase the amount of prawns to 400 g (13 oz) prawns between 2 servings (this adds 50 calories)
C.
As for B, and also increase the amount of rice to 150 g (5 oz), dry weight, between 2 servings (this adds 140 calories)
D.
As for B, and also increase the amount of rice to 175 g (6 oz), dry weight, between 2 servings and accompany with a warmed wholemeal pitta bread as well (this adds 330 calories)
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Prawn & vegetable stir-fry
Ginger, garlic, soy sauce, chilli and lemon juice: these five basic ingredients will give an oriental flavour to any stir-fry.
CALORIES PER PORTION 400 kCals serves 2 200 g (7 oz) cooked peeled king prawns 1 red pepper 1 small onion 1 carrot a quarter of a cuc.u.mber 50 g (2 oz) mushrooms 1 garlic clove a 2 cm (just under 1 inch) piece of fresh root ginger 1 tablespoon sunflower or sesame oil 1 teaspoon light soy sauce 2 teaspoons sweet chilli dipping sauce 2 teaspoons lemon juice, or to taste 1 teaspoon sesame seeds serve with: boiled rice, made with 100 g (312 oz) dry rice Rinse the prawns, pat dry and set to one side. Put the rice on to boil and prepare the vegetables: deseed the pepper and cut it into fine strips, slice the onion into rings and cut the carrot into slender sticks. Cut the cuc.u.mber in half and remove the seeds, then cut that into fine strips as well. Trim and slice the mushrooms finely too. Crush the garlic onto a small dish, and then grate the ginger onto it too.
Heat the oil in a non-stick wok or very large frying pan. When it is really hot, add the pepper, onion and carrot. Cook them for a couple of minutes, stirring constantly, until they begin to soften. By now the rice should be ready, so drain it and keep it warm.
Add the cuc.u.mber and mushrooms, garlic and ginger to the wok. Stir for a minute or so more, add the soy sauce and stir, then add the prawns. Stir-fry for a further 2 minutes then add the chilli sauce and lemon juice, and allow those to simmer briefly. Sprinkle in the sesame seeds, stir everything around once more and then serve immediately, accompanied by the boiled rice.
B.
Increase the amount of rice to 150 g (5 oz) between the 2 servings (this adds 90 calories)
C.
As for B, and increase the amount of prawns to 300 g (10 oz) between the 2 servings as well (this adds 140 calories)
D.
As for C, but add 10 g (34 oz) cashew nuts with the prawns (this adds 200 calories)
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Pasta with creamy chicken
This is a handy way to use up leftover chicken, making a tasty meal that all the family will enjoy.
CALORIES PER PORTION without the Parmesan: 590 kCals; with the Parmesan: 630 kCals serves 2 2 teaspoons olive oil 1 large onion, finely chopped 1 garlic clove, finely chopped 175 g (6 oz) wholemeal pasta (penne or rigatoni) 125 g (4 oz) cold cooked chicken breast, skin removed, cut into strips 6 mushrooms, cleaned and sliced (include stalks, if good) a small thyme sprig, leaves only 100 g (312 oz) low-fat creme fraiche 1 teaspoon French mustard 20 g (34 oz) grated Parmesan (optional) salt and freshly ground black pepper serve with: salad leaves Heat the oil in a large frying pan over a medium heat. Add the onion and fry gently for about 5 minutes until it is softened but not brown. Then add the garlic and cook for a further minute.
Bring a large saucepan of water to the boil and add the pasta and a pinch of salt.
Put the chopped chicken in the frying pan with the onions and stir well. Allow it to cook for a couple of minutes, but add a little water if the onions seem to be burning - stir as it cooks, and it should be fine without.
Add the mushrooms to the pan and continue cooking - the mushrooms will soon begin to release their juices. Add the thyme leaves, raise the heat slightly and cook the juices off - this should take a couple of minutes. Lower the heat and add the creme fraiche and mustard, a little salt and lots of black pepper, and cook gently for a further couple of minutes.