20 fish recipes, 20 minutes or less

Cooking Light has put together a collection of quick, easy fish recipes here. Have a look and see which ones you like - but these are my favourite of the lot:

Fish tacos with cabbage slaw
This sounds great. They've gone really easy on the oil, which is nice to see - and although they've used tilapia (aka red snapper), I'm sure it would work with any white fish.
Calories: 305 per serving.

Flounder Piccata with spinach
Piccata-style generally implies a sauce of lemon, capers and white wine - a pretty fool-proof combination that's often used in the States with chicken and veal. But on flounder (aka plaice), I think capers would work a treat (think tartar sauce). Again, they've gone easy on the olive oil, though you probably could cut it even more. Calories: 332 per serving.

Coriander-crusted tuna with black bean salsa
I don't eat tuna that often, but when I do, I often just sear it and keep it simple. But I like the idea of giving it the Mexican treatment. Again, really healthy: 356 calories per serving.

What do you think?

Food on the fly

Woo hoo! Now I can blog from the comfort of my iPhone, which means I have no excuse not to post...

I'm not promising anything earthshattering, mind. Right now for example I could tell you all about my adventures on the 73 bus. But I'll spare you.

Back on topic - tonight's dinner. I've got some boiled potatoes in the fridge already, and I'm thinking of a sauté with red peppers, red onions and courgettes, topped with a little harissa. Should take me no more than 15 min - healthy fast food.

fast white bean stew

I'm officially in full stew-and-soup mode. That's why I really like the sound of this "Fast White Bean Stew" from Epicurious. It's a recipe from January 2007, so it's very appropriate for the weather. I've amended it slightly below to remove some of (what I think is) the unnecessary oil. As it serves four, I'd probably make it as is, and freeze the other half.

Fast white bean stew
(serves 4)

2 large garlic cloves, chopped
2 tbsp plus 1/2 tbsp extra-virgin olive oil
1 can of chopped tomatoes
420 ml of chicken or vegetable broth
2 cans cannellini beans, rinsed and drained
200-250 g boiled ham, cut into 1/2-inch cubes
black pepper
150 g of romaine lettuce or rocket
8 2-cm slices of baguette

Cook garlic in 2 tbsp of oil in a large heavy pot over moderately high heat, stirring, until golden, 1 to 2 minutes.

Add the chopped tomatoes to the garlic in oil. Stir in broth, beans, ham, and pepper and bring to a boil. Reduce heat and simmer, uncovered, 5 minutes. Stir in greens and cook until wilted (either 3 minutes for romaine or 1 minute for rocket).

While stew is simmering, preheat the grill. Put bread on a baking sheet and drizzle with remaining 1/2 tablespoon oil. Grill 3-4 inches (7-10 cm) from heat until golden (about 1-2 minutes.

Serve stew with toasts.

chicken soup with lemon and mint

I got this recipe from Nigel Slater's Kitchen Diaries. It's one of the only January recipes I really fancy. It's perfect the day after a roast dinner, as you'll have leftover chicken and, if you're on the ball, some yummy chicken stock to use. It's super quick to make - literally less than 15 minutes.

I've kept it almost the same - the only difference is I've substituted fresh parsley for fresh coriander and used more noodles.

Chicken soup with lemon and mint
(serves 2)

200 g cooked chicken breast, shredded
1 litre homemade chicken stock
2 dry blocks of medium egg noodles
juice from 1 lemon
30 g finely chopped mint
30 g chopped parsley

Cook the egg noodles in boiling water. Rinse in cold water and leave to the side.

Bring the chicken stock to a boil, then reduce to a simmer. Add the chicken, mint, parsley and lemon and simmer for a couple minutes.

Add the noodles and simmer for one more minute. Check the seasoning - add salt if necessary. Serve in a big bowl with a fork and a spoon.

Calories per serving: about 500

more delicious Mediterranean flavours

I just can't get enough. Of these amazing Mediterranean flavours that is, this time north African. Last night I tried a recipe at home from the most recent issue of Gourmet - Merguez lamb patties with golden raisin couscous. I liked the look of it from the start - lots of spices and seasonings, but low on the added fats.

Cumin, coriander, harissa, cinnamon, garlic and fennel seeds all get mixed into the lamb patties (be careful, it turns your hands red). Once those go in the frying pan, boil some chicken stock and add the couscous, golden sultanas, lemon zest and fresh coriander (cilantro).

While I was putting this together (under 30 minutes from start to finish!), I realised that the dish lacked something refreshing to cleanse the palate, what with all those spicy flavours and the filling couscous. I quickly dropped a courgette into the food processor with some dill to finely chop in. Then I scooped it out into a bowl and added two tablespoons (big 'uns) of fat-free natural yogurt to the bowl (a la my recent mezze night). The mixture was then split evenly on the two plates, alongside the couscous and the lamb patties piled on top. (I only gave myself 1/3 of the couscous mixture - believe me, that was plenty.)

Munching down on my dinner over an episode of House, I realised that actually the lamb mince itself has quite a lot of fat, and I'm not sure that it's also necessary to fry those patties in a tablespoon of oil as well. I think next time I might grill them. I love the harissa (I always do). Surprisingly, I liked the couscous too - I was suspicious of raisins, lemon and coriander, but actually, it worked. And my courgette yogurt was a fantastic addition - very palate cleansing and really healthy. It pleased me other half too. Definitely a keeper, this one.

the week that wasn't

I haven't done much cooking this week - what with a new job, I simply haven't had the time and energy. It just goes to show, I think, how difficult it can be to fit cooking and eating healthily into a big schedule.

Planning ahead is key - but so is simplicity. It's all well and good to plan something fancy, but if at 6:30 in the evening you just can't face cooking it and reach for the phone to order a pizza, there's a problem.

That's not to say that convenience foods can't be worked into the diet, but it must be done thoughtfully. For example, for Wednesday's dinner, we had a pizza from Sainsbury's - roasted chicken, sunblush tomatoes, and parmesan - which was quite nice. The whole pizza was about 1100 calories. But that's not filling enough - so we had a fairly large side salad too. But I found myself still a bit hungry. Perhaps it's not the best option. Satiety is so important - otherwise you'll graze all night long.

So for the upcoming week I'm thinking more about filling meals - that are generally simple. Saturday and Sunday are exceptions - they are my chance to spend a bit more time. This weekend, I'll be cooking a (hopefully healthy) lasagne and a Thai curry. And I hope next week I'll be able to post much more!

beans on toast, our style

Not much to say about dinner last night: I’ve had it before, I’ll have it again. A real wallet saver that’s actually enjoyable.

chinese stir fry

These, I think, can often be boring. But they are easy, quick, and generally quite healthy. I had in my mind to throw one together last night with cabbage, mushrooms, spring onions and frozen raw prawns (then cooked, of course).

Walking home, I realised that I had forgotten the spring onions, a crucial element. And then I remembered my husband’s critique of my last stir fry. (Something along the lines of “too dry…no sauce”) And here I was thinking that soy sauce counted as a sauce. Apparently not.

I decided to pick up one of those Blue Dragon sauce packets – 49p for oyster and spring onion sauce. I’m not proud, but rather tired. Luckily, the calorie count isn’t high in them – but the salt content is pushing upper limits.

It was quickly and easily mixed in at the end. The result? “This is amazing,” he mumbled. I’ll tell you what’s amazing: Fifteen minutes, a sauce packet and a wok and he’s happy, whereas an hour and a half and my pumpkin cannelloni elicits no where near that response! Some things never change.

a slow week, a simple meal

Despite my best intentions, I haven’t felt like cooking this week. Originally, visions of smoked mackerel fishcakes (don’t worry, I’ll still make them) and spicy tomato-mussel pasta danced in my mind. But after an evening cooking the books and a few long days at work, these visions were replaced by quick fixes, like gorgonzola pizza at the Lauriston. Perhaps not the healthiest choice, but everyone needs a treat sometimes.

Now it’s Friday and only last night did I get back on track, cooking a simple and healthy meal to make up for my night at the Lauriston. It may not sound exciting, but actually, it was wonderful, with clean flavours and the savoury crunch of the stir fry. What’s more, it took no more than 15 minutes to conjure up.

Pan-fried chicken breast with cabbage-leek stir fry and steamed cauliflower
(serves 2)

2 free-range chicken breasts
5 sprays of olive oil.
1 small head of savoy cabbage
2 large leeks
10-15 sprays of olive oil
water for the stir fry
1 small head of cauliflower, chopped
salt and freshly ground black pepper

You’ll need a small wok, a frying pan and a steamer. First, chop up the cabbage: remove the outer leaves, quarter and remove the stem and slice thinly. For the leeks, remove the green parts, slice down the middle and then crossways into thin rings. Keep stirring.

Heat a few sprays of olive oil in a wok over medium-high heat. Add the cabbage and leeks and season well. Stir continuously, and sprinkle water over when necessary to ensure the vegetables don’t burn. Add another 5-10 sprays of olive oil too.

Heat five sprays of olive oil in a frying pan over med-high heat. Season the chicken breast and sauté for about 8-9 minutes, turning halfway through.

Once the chicken is on, bring water to boil in a steamer and add the cauliflower. Season with salt and pepper and steam for about 5 minutes.

The chicken is done when there is no pink visible in the breast and the outsides are golden brown. Serve with a large portion of the cabbage and leeks and the freshly steamed cauliflower.

This dish is an excellent guilt-cleansing dinner, as the veggies with about 150g of chicken will only set you back round 300 calories. Great for making up after a pizza-laden week. My husband liked it too, probably because it met the basic Englishman’s requirements of meat and two veg.

when time is of the essence

Turkey breasts in the freezer, and cauliflower in the fridge. Originally I was planning to bake the breasts rolled with cheese and spinach, steam the cauliflower, and perhaps serve with brown rice. Very wholesome indeed.

After a long day deluged with rain and a quick trip to the gym, the thought of waiting for the turkey to bake and the rice to boil for at least thirty minutes seemed unbearable. Instead, I quickly decided to combine the turkey and the cauliflower instead into a new – but albeit slightly unusual – pasta concoction.

Broccoli goes well on pasta, so why not cauliflower? Add the turkey, some thyme (fresh or dried), a bit of olive oil and parmesan for an Italian twist.

Though it won’t go on my all-time favourites, it has potential. Should I make it again, I would shred the turkey and perhaps add a bit more thyme.

Turkey and cauliflower pasta with parmesan and thyme
(serves 2)

200 g tricolore fusilli (or other short pasta)
2 turkey breasts, chopped into about 10 bite size pieces
2 tbsp dried thyme.
A few sprays of olive oil (10 sprays = 2 ml)
1 head of cauliflower, chopped
3 tbsp (about 40-45 g) parmesan, grated
1 tbsp olive oil
Salt and freshly ground black pepper

Heat a small pan with a few sprays of olive oil. Coat the chopped turkey pieces with thyme, and once the oil is heated, add them to the pan. Saute for 10 minutes, until golden brown on the outside.

Bring a pot of water to boil and add the fusilli. Boil for about 8 minutes.

Place the cauliflower in a steamer on the hob and steam for 5-6 minutes, until quite tender.

When the cauliflower and pasta are done, drain them and add both back into the pasta pot. Add the tablespoon of oil, and season well with salt and pepper. Mix together well.

When the turkey is ready, add the pieces to the pasta pot, mixing to ensure the turkey pieces are evenly distributed. Add in one of the tablespoons of parmesan and a little more pepper and mix through.

Divide evenly into two bowls, topping each one with a tablespoon of parmesan.

in praise of roasted tomatoes

I wish local, ripe tomatoes were available all year long. Not those horrid, translucent tomatoes available in the winter months.

There's something really special about a roasted tomato - the versatile fruit comes alive and the flavours are so inspiring, I truly feel my tongue awakening.

Last night, all the tomatoes I had left in the house - some Pomodorinos, a few Romas, two handfuls of cherry tomatoes - went into a roasting tin with two teaspoons of olive oil, a glug of white wine vinegar, and a pinch of Maldon salt. I left them alone, knowing next time I opened the oven, it would be to my delight.

The juices, having oozed out of the tomatoes, formed a stunning liquor which would later soak into the wholemeal pasta.

Simplest meal ever: Roasted tomatoes with their juices, poured over pasta (I chose conchiglie this time), and stirred with about 25 g of parmesan per person and a few fresh basil leaves.

Only problem? Less than five minutes later, it was gone. I can't eat roasted tomatoes slowly.

japanese soup

On Friday night, after a few pints, we headed to a sushi joint in Mile End for some food before heading home. It wasn't great, unfortunately (the fish smelled a little too, well, fishy). But the teppanyaki noodle dish we ordered tasty and spicy.

After fishcakes this afternoon, a Japanese noodle soup just felt right: simple, cleansing, natural.

Japanese noodle soup
(serves 2)
2 blocks of fine egg noodles
1 large carrot, julienned
1 large courgette, sliced into rounds and quartered
1 bunch of spring onions, sliced diagonally
1 small head of broccoli, chopped
1 tsp olive oil
1 tsp Swiss Marigold bouillon powder + 1 1/2 litres freshly boiled water
1 tbsp soy sauce
white pepper, to taste
dried chilli flakes, to taste
salt, to taste

Set a small pot of water to boil and cook the egg noodles for 3 minutes.

Meanwhile, heat the oil over a medium high heat in a large pot. Add the courgettes, carrot and broccoli and saute gently. Add a splash of soy sauce.

Drain the noodles and add to the pot, coating the noodles. Add the bouillon powder and water mixture and stir. Add the spring onions and bring to an almost-boil. Stir in the spinach leaves and sprinkle the chilli flakes over the soup. Season to taste. Serve evenly and immediately in large bowls with chopsticks.

Calories: 350 per serving.

This recipe is also great for a quick meal - it literally took me less than 20 minutes. What's more, most ingredients are usually on hand.

Raw peppers and chillis would be great additions to this soup.

Avocados are one of my favourite treats. They are high in fat, but as everyone quickly mentions, it’s the good fat. Creamy, nutty, light, but also filling, avocados are perfect for summer.

Guacamole is one of the most amazing dips ever. I make mine quite light (out of preference), as I don’t think oil or sour cream is necessary. Let the avocado come through.

This recipe can be easily multiplied.

2 avocados
2 cloves garlic, minced
Small handful coriander leaves
Juice of one lime
Salt to taste
Pinch of cumin

Combine all ingredients. Be sure to mash the avocadoes with a fork.

Avocado salsa is also fantastic.

Mix chopped avocado, onion, black olives, sweetcorn, lime juice, onions, and vinegar. If you want to do it the night before to let the flavours soak in, add all the ingredients except the avocado, then add that right before serving.

It's absolutely delicious, I promise you.

But I get to my point – dinner last night. Pasta with an avocado pesto with fresh herbs. Now, originally I was doubtful, because the avocado is mixed into warm pasta. But the trick is to make the pesto literally just before serving and then mix it through the warm pasta.

It’s delightful – the pesto is made from basil, parsley, garlic, lemon juice (though I used lime – I have trouble getting guacamole out of my mind), salt, pepper, chilli, and parmesan.

I should say here it’s a Waitrose recipe http://www.waitrose.com/recipe/Avocado_Pesto_Linguine_with_Fresh_Herbs.aspx, and I think they have got it nearly right. It is fantastic as it’s ready inside 20 minutes. However, the garlic comes on really strong, and I didn’t use very much. I think it’s because it’s raw, minced and mashed, and it coats EVERYTHING. I’m not quite sure how to take care of this, pesto is naturally raw. Perhaps use prepared garlic? Or roasted garlic?

But the avocado pesto as a sauce was decadent. I added a bit more greenery with some watercress leaves, which gave a good crunch with the soft pasta and and slithery sauce.

a thursday night dinner

Portobello mushrooms are a great 'base' for food. Substituting for bread, they are often used for veggie burgers or even a pizza base. They're low in calories as well.

It's not just a dish for vegetarians or women; men like them too. While scoffing this down, my husband commented, "They're big." When asked to elaborate, he said, "They remind me of an English breakfast."

Well, perhaps an English breakfast without the bacon, sausage, egg and baked beans. But I'll take it.

Juicy and earthy, and topped with a light spring goat's cheese, this recipe made an excellent weeknight meal and serving sizes can easily be doubled, tripled, quadrupled by increasing the number of mushrooms. I was happy with one large mushroom, but for those not watching calories, two may be preferred.

baked portobello mushrooms topped with couscous, harissa, tomatoes and goats cheese with salad
(serves 2)
2 large mushrooms (approximately 150 g each)
20 sprays Fry Light olive oil
2 tbsp harissa (red pesto can be substituted for those who don't like this spicy paste)
100 g couscous
1/2 large beef tomato, sliced
75 g mild French goats cheese
for the salad:
hearty helpings of salad (a peppery spinach, rocket and watercress salad worked well)
1/2 large beef tomato, chopped
juice of a lemon
1 small avocado, diced
oregano

Preheat the oven to 200 C. Measure out the couscous and pour approximately 200 ml boiling water over. Cover, and allow to sit for approximately 15 minutes.

Line a baking tray with foil and spray approximately 5 sprays of olive oil. Wipe the mushrooms with a towel and remove the stem. Pierce the mushrooms with a fork and spray with the Fry Light oil. Add salt and pepper to taste. Smear a tablespoon of harissa onto the inside of the mushroom

When the couscous is ready, form half into a burger shape and press into the inside of the mushroom. Use the other half for the other mushroom.

Slice two thick slices of tomato and layer onto the mushrooms. Season again with salt and pepper. Top the mushrooms with half of the goats cheese each. Place in the middle of the oven for 15-20 minutes.

While the mushrooms are cooking, wash the salad leaves and arrange on two places. Chop the rest of the tomato as well as the avocado and mix with the lemon juice. Add salt, pepper and oregano. Allow to sit until the mushrooms are done.

When the mushrooms are finished baking, remove from the oven and place on top of the salad leaves. Garnish with the tomato-avocado mix.

calories per serving: 481

a quick healthy weeknight dinner

Finishing work at 5:30 and then meeting friends for coffee, I'm often not home until 7:30, which doesn't leave a lot of time for dinner before it gets too late.

This meal takes no more than 30 minutes - and it's healthy, seasonal and bursting with flavor. Turn on the oven to 200C as soon as you get in and let it preheat while preparing the rest.

grilled swordfish with roasted cherry tomatoes and spring greens
(serves 2)
300 g swordfish steaks (or tuna, or mackerel)
lime juice
a handful of basil
30 cherry tomatoes
1 clove garlic (optional)
1 tbsp olive oil
1 tbsp white wine vinegar
200 g spring greens

While the oven is preheating to 200C, set the swordfish steaks on a plate and squeeze the juice of one lime over them. Season with pepper and top with torn basil and leave to marinate for a few minutes.

Cut each of the cherry tomatoes in half and put in a roasting tin lined with foil. Add 1 tbsp olive oil, 1 tbsp white wine vinegar, and some Maldon salt. If using like garlic, chop some and mix in with the tomato/oil/vinegar mixture. Once the oven has preheated, put in the tin. To roast, it won't take more than 30 minutes.

Meanwhile, rinse and tear up the spring greens.

After 20 minutes of roasting the tomatoes, turn the grill on. If you have a separate grill, you won't have any trouble. but if you have a combi, simply move the tomatoes to the bottom of the oven and change the setting to 'grill'. Let the grill pan heat and then place the swordfish steaks on. They'll need 15 minutes - turning once halfway through. Leave off some of the basil when you first put the fish on - when you turn after 7-8 minutes, pour over the remaining lime juices and torn basil.

As soon as you put the swordfish on, set a pot of water to boil. Once it has boiled, and you've flipped the steaks, plunge the spring greens on, let it return to the boil, and then turn down to simmer for 4 minutes.

Everything should finish around the same time. Split the greens and tomatoes evenly between two plates.

Calories: a bargain at 310 calories per serving. (adding 1/2 a tin of flageolet beans per person adds 96 calories per person)

To bulk this dish for the other person: rinse and drain a tin of flageolet beans (or other white beans). Put in a pan and cover with cold water and let it simmer while you cook everything else.

Top tips from this dish that can be applied to others:
-When grilling, oil often isn't needed. For example, with the swordfish or other fish, you simply need something acidic like lemon or lime juice. If it's a very meaty fish, just use a couple sprays of olive oil.

When roasting vegetables, use vinegar as well. Wine vinegars caramelize well and add to the sweetness of the vegetable when roasted. It also reduces the need for added fat. Whereas often roasting recipes call for lots of oil, a mix of oil with vinegar or lemon juice works just as well and allows the natural flavors to come through. (This works for roasting meats too.)