Salmon with Fennel and New Potatoes

I have never really been a big fennel fan, i love the anise taste but never liked the texture, but having it roasted with the soft and oily salmon is a match made in heaven. The roasted new potatoes are an extra touch of deliciousness!!

This dish is syn free and very filling. I like it served with roasted green beans and broccoli.

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

Ingredients

1 onion cut into wedges
2 fennel bulbs cut into wedges keep the green feathery foliage
12 new potatoes halved
handful mint leaves torn
salt and pepper
zest of ½ lemon

Method

In a large pan of boiling water, parboil the potatoes and fennel for 6 minutes, then drain and let steam dry.
Transfer to a tray sprayed with frylight, spray with more frylight sprinkle with salt and pepper and the mint leaves, bake for 30 minutes, tossing half way through, after 30 minutes add the salmon to the tray and sprinkle over the lemon zest and green foliage, bake for 10 minutes, then serve.

Liver and Bacon Sauté with Roasted New Potatoes

This may not be a dish for everyone as a lot of people don't like liver, but personally I love it and would encourage you to try it!
There is so much flavour to this dish and it is very low in syns. As the whole pot is 1 syn on extra easy.

Preheat oven 200c, 400f, gas mark 5

Ingredients

1 lb new potatoes
4 spring onions sliced diagonally
2 thick bacon chops, all fat removed and diced, or 1 large gammon steak
2 tsp paprika
250g liver sliced
200ml hot vegetable stock
1 tsp flour 1 syn
salt and pepper
4 tbsp fat free natural yoghurt

Method

Halve the new potatoes and boil until tender, let them dry, then lay them on a baking tray sprayed with frylight and spray them again then roast for about 20 minutes until they are golden and crispy.
Meanwhile in a large pan fry the bacon until it is golden. Season the liver with the paprika, salt and pepper and stir in the flour. Add the liver to the pan and fry until cooked to your liking. Add the spring onions and potatoes to the pan to warm through. Then divide between 2 plates.
Add the stock to the pan and scrap all the brown bits from the bottom of the pan to make a very tasty gravy, pour over the meals, dollop 2 tbsps of yoghurt on top of each and sprinkle with coriander.

Squid, Shrimp and Chorizo with Feta and New Potatoes

You may have started to notice that i love seafood and spicy food, well here is a recipe that combines the two and is so tasty!!

You've got the tender sweet shrimp and squid, with the spicy kick of chorizo and chilli, then a salty bite from the feta. Its a party on your taste buds!!

6.5 syns for the whole pot on extra easy, which served 2 in our house.

Ingredients

1lb new potatoes

100g cooking chorizo sliced and half mooned 6.5 syns per 100g

1 red chilli sliced thinly

2 garlic cloves finely chopped

2 red peppers jarred or fresh sliced (i used jarred)

20 peeled raw shrimp

8oz squid cleaned and cut into rings

1 tsp paprika

juice of ½ lemon

10 cherry tomatoes halved

90g feta healthy A

Method

Cut the new potatoes in half and boil until they are tender.

In a frying pan sprayed with frylight, fry the chorizo until it is golden, remove from pan, add the new potatoes to the pan and fry until crispy, remove from pan and keep warm in the oven.

Turn the heat up high and fry the squid for 1 minutes until cooked, don't overcook, remove from pan.

Add the shrimp to the pan and fry for 1 minute add the red pepper, chilli, garlic and paprika, fry for 1 minute then add the cherry tomatoes, squid, and potatoes back to the pan, sprinkle over the lemon juice, remove from the heat and crumble in the feta and serve.

Spicy Crushed Roasted New Potatoes

These potatoes are great with any meal, crunchy on the outside and soft and fluffy in the middle, with a spicy bite.


Preheat oven 200c, 400f, gas mark 5

serves 2

Ingredients

1 lb new potatoes
extra virgin olive oil frylight
2 tsp northwoods fire spice mix, or Cajun spice mix
salt and pepper to season

Method

In a large pan boil the potatoes till fork tender, drain and let dry.
Lay them out in a single layer in a oven proof dish sprayed with frylight and crush them with a fork, spray the potatoes with more frylight, then sprinkle over the spice mix and salt and pepper.
Bake in the oven for 25 minutes till golden and crispy, you may need to spray with frylight again half way through.

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.