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mains- fish & seafood

Baked Cod with tomato & olive relish

4 servings, prep 10mins, cook 20mins

  • 4 cod fillets (approx. 450g each)

  • 2tbs olive oil

  • 2 cloves garlic minced

  • 100g cherry tomatoes. halved

  • 20g pitted kalamata olives sliced

  • 2tbs parsley chopped

  • 1tbs lemon juice

  • Black pepper to taste

 

  1. Preheat oven to 200oC Gas 6

  2. In a small bowl mix together the tomatoes, olives, parsley, lemon juice and a little black pepper

  3. Spoon the tomato relish over the fish

  4. Bake for 15-20 mins until the fish flakes easily with a fork

  5. Serve hot with the accompaniments of choice

 

 

 

Nutritional Information per Serving:

Cal: 250| Fat: 12g | Sodium: 370mg | Carbs: 5g | Fibre: 1g | Sugars: 2g | Protein: 30g

Baked Cod with tomato & olive relish.png
cod toms and olives

Baked Dijon Cod

4 servings, prep 10mins, cook 15mins.

  • 4 Cod fillets

  • 2tbs Dijon mustard

  • 1tbs olive oil plus extra for greasing

  • 1tbs lemon juice

  • 1 clove garlic minced

  • 1tsp dried parsley

  • Pepper to taste lemon wedges to serve

 

  1. Preheat oven to 200oC gas 6, grease a baking dish with a little of the olive oil

  2. In a small bowl whisk together the mustard, olive oil lemon juice garlic, dried parsley and a little pinch of pepper

  3. Place cod fillets in the prepared dish and brush the mustard ix evenly over the fish

  4. Bake for 12-15mins until fish flakes easily with a fork

  5. Serve fish hot with lemon wedges

 

Nutritional Information per Serving:

Cal: 160| Fat: 7g | Sodium: 260mg | Carbs: 2g | Fibre: 0g | Sugars: 0g | Protein: 23g

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baked dijon cod

Baked Lemon Herbed Trout

4 servings, Prep 10mins, Cook 15mins

  • 4 trout filets

  • 2tbs olive oil plus extra for greasing

  • Zest and juice of 1 lemon

  • 2 cloves garlic minced

  • 2tbs chopped fresh parsley

  • 1tbs fresh chopped dill

  • Pepper to taste

 

  1. Preheat oven to 200oC gas 6, and oil a baking dish with a little olive oil

  2. In a small bowl combine the olive oil, lemon zest & juice, garlic, parsley and dill and a little pepper to taste

  3. Place trout into baking dish and spread the herb mixture evenly over the fillets

  4. Baked for 12-15mins until fish cooked through and flakes easily with a fork

  5. Serve hot with accompaniments of choice

 

 

Nutritional Information per Serving:

Cal: 240| Fat: 12g | Sodium: 100mg | Carbs: 2g | Fibre: 0g | Sugars: 0g | Protein: 30g

lemon herbed trout.png
lemon trout

Garlic Butter lemon Prawn Pasta

4 servings, prep 10mins, Cook 15mins

  • 225g wholewheat spaghetti

  • 500g raw king prawns, peeled and deveined

  • 4ts unsalted butter

  • 4 cloves garlic minced

  • Zest and juice of 1 lemon

  • 2tbs fresh parsley

  • Pepper to taste

 

  1. Cook spaghetti according to package instructions, drain and set aside

  2. In a large frying pan melt butter over medium high heat, add the garlic and cook until fragrant, about 1min

  3. Add prawns to pan and cook for 3-4 mins per side until pink and opaque

  4. Stir in lemon zest and juice, chopped parsley and cooked pasta, season with a little pepper,

  5. Toss until well combined and heated through

  6. Serve hot garnished with a little extra parsley

 

 

Nutritional Information per Serving:

Cal: 350| Fat: 12g | Sodium: 270mg | Carbs: 36g | Fibre: 6g | Sugars: 2g | Protein: 26g

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garlic butter prawns

Garlic Parmesan Crusted salmon

4 servings, prep 10mins, cook 15mins

  • 4 salmon fillets

  • 30g parmesan grated

  • 2 tbs wholemeal breadcrumbs

  • 2 cloves garlic minced

  • 1tbs chopped fresh parsley

  • 2tbs olive oil & extra for greasing

  • Pepper to taste

  • Lemon wedges for serving

 

  1. Preheat 200oC gas 6, grease a baking dish with a little oil

  2. In a small bowl combine the parmesan, breadcrumbs, minced garlic, chopped parsley olive oil and a little pepper

  3. Place salmon in the prepared dish, press the parmesan mixture onto the top of each salmon fillet

  4. Bake for 12-15mins or until the fish is cooked through and flakes easily with a fork

  5. Serve hot with lemon wedges on the side

 

Nutritional Information per Serving:

Cal: 290| Fat: 16g | Sodium: 240mg | Carbs: 3g | Fibre: 0g | Sugars: 0g | Protein: 31g

Garlic Parmesan Crusted salmon.png
garlic parmesan salmon

Mediterranean Baked Halibut

4 servings, Prep 10mins, cook 15mins

  • 40g Sundried tomatoes chopped

  • 45g kalamata olives chopped

  • 2 cloves garlic minced

  • 2tbs chopped fresh parsley

  • 1tbs olive oil plus extra for greasing

  • 1tbs lemon juice

  • Pepper to taste

 

  1. Preheat oven 200oC, Gas 6, grease a baking dish with a little olive oil

  2. In small bowl combine olives, garlic, fresh parsley, olive oil, lemon juice

  3. Place halibut fillets in the prepared dish Spread the mix of the halibut fillets

  4. bake for 12-15mins or until fish flakes easily with a fork

  5. Serve Mediterranean baked halibut, garnished with additional chopped parsley

 

 

Nutritional Information per Serving:

Cal: 190| Fat: 8g | Sodium: 340mg | Carbs: 5g | Fibre: 1g | Sugars: 2g | Protein: 25g

Mediterranean Baked Halibut.png
med baked halibut

Prawn Stir-fry with Vegetables

4 serving, prep 15mins, cook 10mins

  • 500g raw prawns, peeled and deveined

  • 400g mixed vegetables for stir fries (carrot, courgette, sugar snap peas beansprouts etc.)

  • 2 cloves of garlic minced

  • 1tbs ginger grated

  • 2tbs low-sodium soy sauce

  • 1 tbs hoisin sauce

  • 1tbs rice vinegar

  • 1ts sesame oil

  • 1tbs olive oil

  • Pepper to taste

  • cooked brown rice to serve

 

  1. heat olive oil in a large frying pan or wok over a medium heat, add garlic and ginger and cook for 1 min

  2. add prawns and cook until pink and opaque for about 2-3 mins

  3. add the mixed vegetables to the pan and cook for 3-4 mins until tender-crisp (slightly softened but still crispy)

  4. in a small bowl whish together soy sauce, hoisin, rice vinegar and sesame oil

  5. pour over the prawn and vegetables and toss to coat

  6. cook for a further 1-2mins until sauce is heated through

  7. serve the stir fry over the brown rice.

 

 

 

Nutritional Information per Serving:

Cal: 210| Fat: 7g | Sodium: 620mg | Carbs: 9g | Fibre: 2g | Sugars: 4g | Protein: 26g

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prawn stir fry

Spicy Sriracha Tuna Cakes

4 servings, prep 10mins, Cook 10mins

  • 2 tins tuna in spring water Drained

  • 40g wholewheat breadcrumbs (whizz 2 slices of wholemeal bread in blender)

  • 2 spring onions finely chopped

  • 1 large egg beaten

  • 1 tbs sriracha sauce

  • 1tbs low sodium soy sauce

  • 1tbs lime juice

  • 2 cloves garlic cloves minced

  • 1tsp grated ginger

  • 1tbs olive oil

  • Pepper to taste

 

  1. In a large bowl. Combine the tuna, breadcrumbs, spring onions, egg, sriracha sauce, soy sauce, lime juice, garlic, ginger and a little pepper to taste, mix until completely combined

  2. Shape the mix into 8 patties

  3. In a large frying pan heat the olive oil, over a medium heat

  4. Cook the tuna cakes for 4-5minson each side until golden brown and heated through

  5. Serve them hot with a few extra spring onions sprinkled over the top

 

 

 

Nutritional Information per Serving:

Cal: 170| Fat: 6g | Sodium: 340mg | Carbs: 7g | Fibre: 1g | Sugars: 1g | Protein: 22g

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spicy sriracha fishcakes

Teriyaki glazed Salmon

4 servings, prep 10mins (plus marinating) Cook 10mins

  • 4 salmon fillets

  • 60ml Low sodium soy sauce

  • 2tbs honey

  • 1tbs rice vinegar

  • 1tbs olive oil

  • 1 garlic clove minced

  • 1tsp grated ginger

  • 1tps cornflour

  • 2tbs water

  • Sesame seeds for garnish

 

  1. In a small bowl whisk together soy sauce, honey, rice vinegar, olive oil, garlic and ginger to make the teriyaki marinade

  2. Place fish fillets into a shallow dish put the marinade over the fish, cover and pop into fridge for 30 up to 4hour

  3. Preheat grill to medium heat

  4. Remove cod from dish Grill fish until it flakes with a fork easily

  5. In a small bowl make a slurry, but mixing the cornflour and water

  6. Pour the marinade for the dish into a small saucepan, heat over a medium heat

  7. When simmering, add the cornflour slurry, cook until thickened stirring constantly

  8. To serve brush the heated marinade over fish and sprinkle with sesame seeds

 

 

 

Nutritional Information per Serving:

Cal: 220| Fat: 6g | Sodium: 340mg | Carbs: 11g | Fibre: 0g | Sugars: 9g | Protein: 30g

glazed salmon.png
teriyaki salmon

Plan designed, using NHS guidelines by first taste nutrition

for Sedge at Fitness-together

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