Fisherman's Soup

If you love fish and seafood you with love this soup, light and refreshing, but warming on a cold winters night! Synfree on extra easy, and very filling, full of protein from the fish and there's superfree in there too.
You will notice in my method that i cook the squid for a long time, with squid it either has to be quickly seared or simmered for at least 30 minutes for it be tender.

This recipe makes 2 large bowls or 4 for starters.

Ingredients

1 onion finely diced
2 garlic cloves finely chopped
1 red pepper finely diced
1 large carrot finely diced
½ tsp chilli flakes or more if you like it hotter
1 tin tomatoes
750ml fish stock
1 tsp dried oregano
½ tsp celery salt
1 tsp paprika
salt and pepper
2 tbsp capers
1 packet frozen prepared squid, i get mine from Asda, cut into rings, use the tenticules too.
2 tilapia fillets
20 large shrimp
Basil to serve


Method

In a large pot sprayed with frylight fry the onions until soft, add the carrot, pepper, garlic and chilli flakes, fry for 4 minutes. Pour in the tomatoes and stock then add the herbs and spices.
Add the capers and squid, bring to a boil then simmer for 30 minutes. Add the shrimp and tilapia and simmer until they are cooked through then serve.

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.

Seafood All'arrabbiata

I had been to the gym and came home ravenous and craving carbs, so instead of using loads of syns on bread i decided to take the time and cook some pasta. I decided on seafood which seems to be the norm with me and pasta, i wanted a kick so i add some chilli, then decided i would make my version of an all'arrabbiata. I will say for a dish that i just made up and knocked together it was really very good!!!

Syn free on extra easy.

Serves 2

Ingredients

Pasta of your choice

1 tin tomatoes

2-3 large mushrooms chopped

1 tbsp capers

1 red pepper chopped

1 garlic clove finely chopped

1- 2 red chillies finely chopped

1 tin of tuna in brine or spring water drained

8oz cooked shrimp

large handful rocket leaves

salt and pepper to taste

Method

Cook the pasta as per packet instructions.

In a large pan sprayed with frylight, fry the mushrooms until golden. Add the red pepper, chilli, and garlic, fry for 1 minute, add the tomatoes, capers and tuna, bring to a boil then simmer gently for 10 minutes, season to taste, add the shrimp, simmer for 2 minutes, take of the heat and stir in the rocket and serve.

Pesto Linguine with Shrimp and Rocket

I didn't know what to have for my lunch the other day, i didn't want to use my healthy A & B in a sandwich, but i was craving carbs and was starving, so i decided to cook up some pasta. Then i had to decide what to put on it??

I found a jar of reduced fat pesto in the cupboard, so i looked up the syns and it was only 1.5 syns for 1 tbsp on extra easy, so i decided to see if it was any good.

As jarred pesto goes and bearing in mind it is low fat, it was very tasty and i'd say worth the syns. If i'm perfectly honest i don't think you could make a proper pesto for that many syns. Just add some fresh basil and grated parmesan to freshen up the pesto.

It was quick and easy to make and delicious!!

3 syns per serving on extra easy if you use part of your healthy A for the cheese.

Serves 2

Ingredients

½ packet dried linguine, cooked as packet instructions

8oz cooked shrimp

4 tbsp reduced fat basil pesto (6 syns)

1 red chilli finely chopped

handful basil leaves

½ packet rocket

½ cup pasta water

salt and pepper

30g parmesan optional

Method

Put the cooked pasta in a large bowl with the pesto, chilli, shrimp and pasta water, tear in the basil leaves and season, toss up and serve, Sprinkle over the rocket leaves and grate over the parmesan.

Gumbo

When we lived in the States, i always enjoyed the Southern Food, so when i came across a recipe for Gumbo i decided to adapt it and make it Slimming World friendly.

I love the smoky heat from the chorizo, that is what makes this dish, so there was no way i was going to leave it out, so again this isn't a syn free dish but so worth the syns it has as it is so tasty!!

The whole pot is 6.5 syns on extra easy, i made 3 portions out of it so it was roughly 2 syns, do bear in mind i'm greedy so you could probably make more portions!

Ingredients

100g chorizo sausage the raw kind (6.5 syns)

2 chicken breasts chopped

8 oz cremini mushrooms chopped

2 sticks of celery, or 1 tsp celery salt

1 large onion finely chopped

1 large red pepper diced

2 bay leaves

1 tbsp cajun seasoning

½ tsp cayenne pepper

3 garlic cloves finely chopped

2 tbsp tomato puree

1 tin chopped tomatoes

500ml hot chicken stock

20 raw shrimp

handful of coriander leaves

Method

In a hot pan sprayed with frylight fry the chorizo till golden then remove from pan, add the chicken and brown, then remove from the pan.

Fry the onions in the fat from the chorizo till soft and golden, add the mushrooms, pepper and celery or celery salt and fry till mushrooms are golden, add the bay leaves, cajun seasoning, cayenne pepper and garlic and cook for 1 minute. Add the tomato puree and tin of tomatoes and cook for 1 minute then add the stock and chicken and chorizo back to the pan, bring to a boil then simmer for 20 minutes.

Add the shrimp to the pan with the coriander leaves for the last 2 minutes of cooking.

I served mine with rice.

Slow Cooked Squid and Shrimp with Fennel

I love seafood and i love pasta, so put together this is a match made in heaven!!

I have to say this is one of the best recipes i have done so far. really tasty, with a touch of anise flavour and a kick from the chilli. Cooking the squid for a long time makes it so tender. 

You can have it syn free on extra easy by leaving out the olives but for 1 syn for 8 olives, it's worth throwing them in!!

I served mine with linguine, but you could have this with anything you like, even a large chunk of bread would be good, but don't forget to syn it!!!

Ingredients

1 lb squid cleaned and cut into rings

20 shrimp raw

1 fennel bulb thinly sliced

3 garlic cloves finely chopped

16 olives stoned (2 syns)

2 tins tomatoes

1 tbsp capers

1 tsp chilli flakes

handful fresh tarragon and basil

300 ml fish stock

pinch of sweetener

salt and pepper

Method

Spray a large pan with frylight and fry the fennel till golden and soft, add the garlic and fry for another minute, add the stock and bring to a boil, turn down to a simmer and stir in the tomatoes, capers, chilli flakes, sweetener and olives, then add the squid, season to taste, and simmer for at least an hour, keep an eye on it to make sure it doesn't dry out, if it starts to get a bit to thick add some water.

When the squid is tender add the shrimp and cook for 5 more minutes then tear in the herbs and serve with side of choice.

Thai Basil and Seafood Fried Rice

I adore Thai food and knowing i can make it virtually syn free on Slimming World is Fab!!!

This is a quick and easy recipe and so much better than a take away, not just for lack of syns but taste too!

Just 1 syn for the whole pot on extra easy, so if you really greedy, like me it will serve two, not so hungry maybe four...

Ingredients

3 garlic cloves

1 thai red chilli (more if you like it spicy)

1 lb squid cleaned and ringed

20 raw shrimp

½ red pepper thinly sliced

½ onion sliced

1 cup edamame beans

8oz oriental mushrooms

handful thai basil leaves

1 tbsp oyster sauce (1 syn)

1 tsp dark soy sauce

2 tsp light soy sauce

cooked rice for 2

Method

Blitz the garlic and chilli in a blender.

Mix together the oyster sauce and the soy sauces

In a wok sprayed with frylight, stir fry all the veggies for 1 minute, add the chilli and garlic, stir and add the shrimp and squid stir for 1 minute then add the sauce, stir in the rice and heat it all through, take off the heat and tear in the basil. 

Season with fish sauce if needed.

Baked Shrimp in Tomato Feta Sauce

This dish can be served as a main course, starter or as a small plate Tapas dish.
The base sauce also makes a great topping for Patatas Bravas, which is why i serves the sauteed potatoes with it.

Syne free on extra easy as long as the cheese is used as your healthy A.

45 g Feta cheese is the healthy A


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

Serves 4

Ingredients

1 medium onions finely chopped
2 garlic cloves finely chopped
2 red chillies finely chopped
2 tins of chopped tomatoes
A small handful of thai basil leaves roughly chopped or basic basil leaves if you prefer, i like the slight aniseed taste you get.
2 tsp dried oregano
2 lb large raw shrimp
salt and pepper
A pinch of sweetener
180g Feta cheese ( free if using as you healthy A, 6 syns on extra easy if not)
Salt and pepper to taste

Method

In a large pan sprayed with frylight, fry the onions till soft, add the chilli and garlic and fry for 30 seconds more.
Add the tomatoes and 1 tomato tin filled with water, sprinkle in the dried oregano, stir together then simmer for 30 minutes over a low heat till the sauce has thickened.
Add the shrimp, thai basil and feta, and salt and pepper to taste then transfer to an oven dish and bake for 10 - 15 minutes until the shrimp are cooked.
Serve with Sauteed Potatoes, rice or pasta.

I also served mine with a Greek Salad and little gem leaves.

For the Base sauce, follow the instructions through to the sauce thickening, this sauce can be used for so many things, like a pasta sauce, as mentioned the Patatas Bravas and Ratatouille.

Chicken Donburi Yakitori

This is a Japanese dish that was inspired from a trip to a wonderful Japanese restaurant we visit in Bristol called Yume Kitchen.
Even if i say so myself, it's not far off the restaurants dish!!

This dish is 4½ syns for the whole thing, so depending how many it serves, depends on the syns per portion.


Serves 4

Ingredients

3 skinless and boneless chicken breasts sliced
12 large shrimp
4 tbsp dark soy sauce
1 packet of medium egg noodles
2 carrots cut into matchsticks
1 red pepper thinly sliced
6 asparagus spears sliced
1 punnet of oriental mushrooms
a large handful of edamame bean (soy beans)
3 tbsp tariyaki sauce (1½ syns per tbsp)
200ml chicken stock
4 Nori seaweed strips

Method

Cook the noodles as per pack instructions.
Put the sliced chicken in a bowl and stir in the dark soy sauce.
Heat a wok sprayed with sunflower frylight and stir fry the chicken until its nearly cooked through, reserve the soy sauce, add the vegetables and stir fry for 2 minutes.
Pour in the Tariyaki sauce and stock bring to a boil add the noodles and shrimp,and if needed some of the reserved dark soy, stir fry until the shrimp are cooked and serve with thin strips of Nori seaweed snipped on top.

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.

Seafood Casserole

This is a delicious light casserole, with lots of seafood, it has a slight aniseed taste which compliments the seafood and fish.
This dish also tastes good cold.

It is syn free on extra easy.


Serves 4

Ingredients

1 large onion roughly chopped
1 red pepper deseeded and chopped
8 oz mushrooms sliced
2 garlic cloves finely chopped
1 red chilli finely chopped
2 cans tomatoes
2 star anise
¼ tsp sweetener
2 tsp dried oregano
2 tbsp capers
400 ml fish stock
1 tsp celery salt
Freshly ground pepper
200g orzo pasta
24 large shrimp
500g baby squid prepared and ringed
500g salmon cubed
Handful basil roughly torn


Method

Heat a large casserole dish with frylight and fry the onions and star anise till soft, then add the mushrooms, peppers, garlic and chilli, fry for 3-4 minutes,
Add the celery salt, pepper and oregano, cook for 1 minute.
Pour in the stock and tomatoes and sweetener and simmer for 20 minutes.
Add the pasta and simmer covered for 10 minutes.
Stir in the shrimp, squid, salmon and capers, simmer till cooked through.
Sprinkle with the basil and serve.

Spaghetti Carbonara with Shrimp

Bet you never thought you could eat this while doing Slimming World!!
To make it even better it is syn free on extra easy if you use the cheese as you healthy A.


Serves 2

Ingredients

200g dried spaghetti cooked as per packet instructions.
4 rashers of bacon bacon all fat removed and chopped up.
3 eggs
3 tbsp quark
60g grated Parmesan
20 shrimp pre cooked
salt and pepper

Method

Beat the eggs with the quark, add half the Parmesan, and salt and pepper. Set aside.

Fry the bacon with some frylight till cooked through then add the spaghetti and the egg mixture to the pan, stirring gently over a low heat till the egg starts to set.
 Add the shrimp warm through then serve, sprinkling with the remaining Parmesan.