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.

Steamed Thai Salmon

This is a beautiful light Thai dish, full of flavour!!

The original recipe called for the salmon to be grilled but i decided to steam the salmon instead as it remains nice and moist and enhances the flavours, plus it is healthier.

I served it with stir fried vegetables and noodles. I used the marinade from steaming it as a sauce for the vegetables and noodles, so the flavour ran through the whole of the dish.

I used a wok and a bamboo steamer. I put a plate in the steamer with the salmon and marinade on top. A trick to getting the plate back out the steamer is to put a clean new j cloth under the plate with the edges hanging over the side of the steamer, then you can take the plate out with the cloth, and that way you won't spill anything, as you are left with lots of lovely juices that you don't want to waste!

This dish serves two and is 1 syn each on extra easy.

Ingredients

1lb salmon fillet

1 inch ginger

2 red chillies

3 garlic cloves

¼ cup light soy sauce

1 tbsp fish sauce

1 tbsp rice vinegar

1 tsp sesame oil 2 syns

handful thai basil leaves torn

A selection of vegetables of your choice, enough for two. I used broccoli, mushrooms, peppers, chilli, spring onions and thai basil.

Dried egg noodles, cooked as per packet instructions.

Method

In a blender blitz the chilli, ginger and garlic, divide it into two portions.

In a bowl mix together the rest of the ingredients apart from the salmon. Add one portion of the chilli mixture to the sauce.

Place the salmon on a plate and put into the steamer on top of a j cloth, pour half the marinade over the salmon, leave for 10 minutes.

Fill the wok with water, up to the where the bottom of the steamer will sit, bring to a boil, place the steamer in the wok, turn the heat down to a simmer, and cook for 10 minutes, or until the fish is cooked to your liking.

Take the steamer out the wok and with the j cloth lift out the plate, be careful it will be very hot.

Empty the water out the wok and spray with frylight, add the broccoli and mushrooms and stir fry for 2 minutes, then add the rest of the vegetables  and the second portion of the chilli mix, stir fry for 1 minutes, then pour in the remaining sauce and any juices from the salmon, stir fry for 1 minute, add the cooked noodles to the wok, warm through then serve with the salmon.

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.