Spiced Mango Cod with Lemon & Spinach Rice

I adapted this from a recipe I found on Tesco's website.

Serves 2

Extra Easy - 1 syn

Ingredients
150ml long grain rice (measured in a measuring jug)
300ml hot vegetable or chicken stock
2 cod fillets
1 tbsp mango chutney
1/4 tsp cumin seeds
1/4 tsp dried chilli flakes
1 red onion, finely chopped
1 garlic clove, finely chopped
1 red pepper, cut into small chunks
Handful of frozen peas
1/2 tsp ground turmeric
1 tsp medium curry powder
Finely grated zest of half a lemon
50g spinach (fresh or frozen)
Fat free Natural Yoghurt or 0% Greek Yoghurt (optional)
Lemon wedges (optional)
Frylight
Black Pepper

Method
1. Put the rice and the stock in a saucepan and bring to the boil. Reduce to a simmer and put a lid on the pan. Leave until the stock has been absorbed and the rice is cooked.
2. Spread the mango chutney onto the top of each cod fillet and sprinkle over the cumin seeds and chilli flakes and season with black pepper. Place onto a foil lined tray sprayed with frylight and place under a medium-hot grill for 10 minutes or until the cod has cooked through.
3. Meanwhile fry the onions and peppers in a frying pan sprayed with frylight until soft. Add the garlic, peas, turmeric, curry powder and lemon zest and cook for 2 minutes, stirring constantly.
4. Add the cooked rice and the spinach to the pan, season, and mix well until the spinach has wilted (if using frozen spinach place in the microwave for 2 minutes and drain off any excess liquid before adding it to the pan).
5. Serve the cod on top of the rice and dollop on a tbsp of the natural yoghurt. Serve with the lemon wedges.

Smoked Mackerel Pate

I had a look at a few recipes online and the ingredients ranged from cream to cottage cheese to creme fraiche to yoghurt, so I thought I'd give my own a go! It tastes fantastic served on wholemeal toast or as a dip served with crudites.

Extra Easy - 
For the whole batch = 0.5 syns, 2 x HEXa

Makes Approx 330-350g

Ingredients
Half a pack (about 3) Asda Smoked Mackerel Fillets (0.5 syns)
150g Philadelphia Light (2 x HEXa)
100g 0% Greek Yoghurt
Squeeze of Fresh Lemon Juice
Black Pepper

Method
1. Flake the mackerel fillets into a food processor, ensuring any bones you may come across are removed.
2. Add the rest of the ingredients to the food processor and whizz until it reaches your preferred consistency. It's as simple as that!

Creamy Smoked Salmon & Broccoli Pasta

Here's something I threw together after needing to use up some smoked salmon. A really tasty and quick dish packed full of Super Free.

Serves 1

Extra Easy - 0 syns, part of HEXa

Ingredients
80g Dried Fusilli Pasta
Couple of slices of Smoked Salmon, torn into strips
Handful of Tenderstem Broccoli
Half a Courgette, sliced and halved
Half a Red Onion, sliced
Half a Carrot, grated
40g Philadelphia Light (HEXa)
20g 0% Greek Yoghurt
A Squeeze of Lemon Juice
Salt & Black Pepper
1 tbsp Pasta Cooking water
Frylight

Method
1. Cook the pasta according to the packet instructions. Halfway through the cooking time, add the broccoli to the saucepan and cook until tender.
2. Fry the courgette, grated carrot and red onion in a frying pan sprayed with frylight until soft.
3. Mix the philadelphia with the greek yoghurt and season.
3. Drain the pasta and broccoli, reserving 1 tbsp of the cooking water, and put back into the saucepan. Add the onion, carrot, courgette, smoked salmon, philadephia mixture and cooking water to the saucepan and combine. Season with black pepper and squeeze over the lemon juice.

Asian-style Sea Bass with Fragrant Vegetables

I made this after feeling inspired by some Asian style fish recipes I found online.

Serves 2

Extra Easy - 0 syns

Ingredients (Asian-style Sea Bass)
2 Sea Bass fillets
Half a Red Chilli, deseeded and finely chopped
Small bunch of spring onions, chopped
2 garlic cloves, finely chopped
1 tsp Very Lazy Ginger, finely chopped
Frylight
Salt & Black Pepper

Method
1. Spray a frying pan with frylight and heat until very hot.
2. Slash the skin of the Sea Bass diagonally a few times, season with salt and black pepper and spray with frylight.
3. Add the garlic, chilli, spring onion and ginger to the pan and fry for 10 seconds then add the sea bass to the pan, skin side down, and fry for 5 minutes of until the skin is crispy. Flip over and fry until the fish is cooked through. Serve with the spring onion mixture spooned over the top of the fish.


Ingredients (Fragrant Vegetables)
Handful of Tenderstem Brocolli
Handful of Mangetout, sliced diagonally
5 Babycorn, chopped
1 medium Courgette, sliced and halved
Small bunch of Spring Onions, chopped
1 Garlic cloves, finely chopped
Half a Red Chilli, deseeded and finely chopped
Half a pint of hot Chicken Stock
Soy Sauce
Frylight
Black Pepper

Method
1. Fry all of the vegetables in a hot wok sprayed with frylight, until slightly softened. Add the garlic and chilli and stirfry for 1 minute.
2. Add the stock, soy sauce and black pepper and stirfry until the sauce has reduced and thickened.
3. Serve with the Sea Bass and boiled rice.

Fish & Chips

You can't beat fish and chips!

Serves 2

Extra Easy - 0 syns, HEXb

Ingredients
1 white fish fillet
1 Egg, beaten
1 slice Nimble wholemeal bread (half HEXb)
1 Jacket Potato
Tin of Mushy Peas
Salt & Black Pepper
Frylight

Method
1. Put the bread in a food processor and blitz until it becomes breadcrumbs.
2. Coat the fish fillet in the beaten egg and then cover completely with the breadcrumbs.
3. Spray a baking tray with frylight and put the fish on top. Place in a preheated oven at 180C and cook until the fish is cooked through.
4. Make the chips according to this recipe and serve with the fish and warm mushy peas. Add a dollop of Heinz tomato ketchup for 1 syn per tbsp or Colman's Tartare Sauce for 2 syns per tbsp.