Orange and Ginger Tilapia

This dish has become one of my favourites, it is light, refreshing and so tasty. I've been told you should eat the colours of a rainbow in your meals, well this one certainly is colourful, it makes it look so appetising, but believe it tastes as good as it looks.

I served the fish with an Orange and Balsamic Orzo Salad and some mixed green lettuce.

This dish is 1 syn on extra easy.

Serves 2

Ingredients

4 Tilapia fillets
1 tsp finely grated orange zest
3 tbsp freshly squeezed orange juice ½ syn
1 inch of grated ginger
2 tsp chilli sauce ½ syn
salt and pepper

Mix all but the fish together, pour into a bowl and lay the fish in, let them marinade for 30 minutes to an hour.
Heat a frying pan sprayed with frylight until very hot then cook the fish for 3 minutes each side.

Tilapia and Lemon and Caper Dressing with Orzo and Salad

This is a light and zesty dish, with a kick of chilli, which compliments the soft flakes of fish and crunchy salad.

Syn free on extra easy and lots of superfree too.


Serves 2

Ingredients

4 tilapia fillets
1 cup of orzo
2 tbsp capers
1 red chilli deseeded
juice of a lemon
handful of basil chopped
1 garlic clove chopped
¼ tsp sweetener
1 tsp balsamic vinegar
2 iceburg leaves
2 handfuls of mixed salad leaves
10 cherry tomatoes
2 inches of cucumber thinly sliced and cut into half moons
4 radishes thinly sliced
half a red pepper thinly sliced
4 spring onions thinly sliced

Method

Cook the orzo as per packet instructions. When cooked drain and run under the cold tap.

Blitz the chilli and garlic in a blender, tip into a bowl and add the lemon juice, sweetener, balsamic vinegar, chopped basil and capers, mix together.

Make up the salad with the mixed salad leaves, tomatoes, cucumber, radishes, peppers and spring onion, pile it all in the iceburg leaves.

Spray a frying pan with extra virgin olive oil frylight and fry the tilapia for 2 minutes on each side.

Serve everything up and drizzle over the dressing.

Tilapia, Shrimp and Tomato Bake

This dish is perfect before a weigh in as it's filling, but light. The tilapia is a white flaky fish that has a delicate taste and is very moist if cooked right. If you can't get tilapia, haddock or cod fillets will do.


preheat oven 200c, 400f, gas mark 5

Serves 2

Ingredients

4 tilapia fillets
20 raw shrimp
punnet of cherry tomatoes
4 spring onions sliced
2 tbsp capers
1 red chilli thinly sliced
handful of basil leaves torn
salt and pepper

Method

Line a baking tray with kitchen foil, spray with extra virgin olive oil frylight, lay out the fillets and shrimp, sprinkle over the cherry tomatoes, spring onions, capers, chilli and basil, spray again with frylight and bake for 10 to 12 minutes till the tilapia and shrimp are cook.

I like to serve it with Spicy Crushed Roasted New Potatoes and salad.

Seafood Kedgeree

This has got to be one of my favourite dishes of all time, and when i realised i could make one syn free and it tasted just as good, if not better than before, i was over the moon!!
Again you can make it as spicy as you like, and add whatever fish and seafood you like.


Preheat oven to 200c, 400f, gas mark 5

Serve 4

Ingredients

2 eggs beaten
1 inch of ginger peeled and roughly chopped
2 garlic cloves
2 chillies roughly chopped (deseeded optional)
1 onion roughly chopped
2 tsp curry powder
1 dsp ground cumin
1 dsp ground coriander
1 lemon juiced
Handful of coriander leaves
3 cups cooked rice
8 oz salmon fillet
8 oz smoked haddock fillet
Tin of white crab meat (optional)
20 large raw or cooked shrimp
1 tbsp light soy sauce
Tabasco sauce to serve

Method

Spray a sheet pan with frylight and lay the fish on it, then spray the fish, season and roast it for 10 minutes. Flake and set aside.

In a blender whiz together the ginger, garlic, chillies, onion, cumin, coriander, curry powder and a dash of water till its smooth.

Spray a wok or large frying pan with frylight and cook the eggs by pouring the egg in the pan and swirling it around so it is like a thin pancake, toss it and cook the other side for 10 seconds. Roughly chop it up and set aside.

Spray the wok again and when its hot add the curry paste, cook it out for 2 minutes, then add the cooked rice and gently mix together.
Add the flaked fish, shrimp and crab meat, with the lemon juice, coriander, egg and soy sauce, Gently mix again, being careful not to break the fish up to much. Season to taste.
When the prawns are cooked through or everything is to temperature, serve.