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.

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.

Spicy Tilapia Pasta

Another seafood and chorizo recipe you say!! I'm afraid it is, but i'm addicted to chorizo at the moment, i know it has syns, but the flavours and spices and smokiness is so worth it, it just makes the dish come to life!!! In the winter months i'm all about comfort food and this is on the list!

6.5 syns for the whole dish on extra easy, which in our house made 3 servings, but were greedy!!

Ingredients

4 tilapia fillets

100g cooking chorizo sliced 6.5 syns

2 garlic cloves finely chopped

1 red chilli finely chopped

1 tin tomatoes

250ml fish or vegetable stock

1 tsp paprika

salt and pepper

handful coriander leaves

cooked pasta of choice

Method

In a large pan sprayed with frylight, cook the chorizo until it is golden, add the garlic and chilli, cook for 1 minute then add the paprika, tomatoes and fish stock, season and simmer for 5 minutes. Lay the tilapia in the sauce and cook for 8 minutes, add the pasta and coriander leaves to the dish stir into the sauce, gently breaking up the fish into large chunks and then serve.

Ginger and Coriander Baked Tilapia

This is a light refreshing dish, full of superfree. The fish is light, moist and flaky with a delicate flavour, but it stands up to the punchy flavours of the sauce. The flavours just dance on your tongue.

This dish serves 2 and is 2 syns on extra easy per person.

Preheat oven 200c, 400f, gas mark 5

Ingredients

4 tilapia fillets

3 garlic cloves finely chopped

1 inch ginger grated

1 red chilli finely chopped

handful coriander leaves

2 tbsp light soy sauce

1 tsp sesame oil (2 syns)

1 tbsp shaoxing rice wine (2 syns)

Stir Fried Vegetables

1 onion chopped

1 red pepper chopped

½ chinese leaf lettuce

8oz oriental mushrooms

½ head broccoli

1 red chilli sliced

1 tbsp soy sauce

1 tsp fish sauce

remaining juices from the fish

handful coriander leaves

Method

Lay the fish in a baking tray sprayed with frylight.

Combine the garlic, ginger, chilli, light soy sauce, shaoxing rice wine, sesame oil and coriander together, pour over the fish. Bake for 8 minutes.

Spray a hot wok with frylight, add the broccoli with 2 tbsp of water to create some steam to help it cook, add the stems of the chinese leaves and onions, fry for 1 minute, add the red pepper, chilli and mushrooms, fry for 2 minutes, add the soy sauce, fish sauce and remaining juices from the fish, fry for 1 minute the stir in the chinese leaves and coriander.

Serve up the vegetables and lay the fish on top, spoon over sauce and serve with basmati and wild rice.

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.