Florida Haddock

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 1 orange
• 1 grapefruit
• Freshly grated nutmeg
• 4 haddock fillets, about 175 g/6 oz each skinned
• Salt and freshly ground black pepper
• 15 ml/1 tbsp chopped parsley
• 1 bunch of watercress
• 30 ml/2 tbsp Diet Drizzle

To serve:

• Baby Jackets

Grease four squares of foil with half the low-fat spread. Grate the rind from the orange and grapefruit. Sprinkle half over the foil with a good grating of nutmeg. Close the foil to form parcels and seal the edges by foiling them in securely. Transfer to a baking sheet and cake in a preheated oven at 180degree C/350degree F/gas mark 4 for about 25 minutes until the fish is cooked through. Meanwhile, cut all pith from the orange and grapefruit, slice thinly and cut each slide in quarters. Trim the watercress and divide between four small salad bowls. Add slices of orange and grapefruit. Sprinkle with the diet Drizzle. Transfer the fish parcels to wamed plates and open at the table. Serve with baby jackets and the salad.

Peasant-style Swordfish

(SERVES 4)

• 4 swordfish steaks, about 175 g/6 oz each
• 5 ml/1 tsp extra virgin oil
• 25 g/1 oz/2 tbsp low-fat spread
• 1 garlic clove, chopped
• 30 ml/2 tbsp chopped parsley
• Salt and freshly ground black pepper
• Lemon wedges

To serve:

• White Chips
• Peasant Salad

Remove the discard the skin from the fish. Fry (sauté) in the oil and low-fat spread for 5 minutes on one side until golden. Turn over. Sprinkle with the garlic, parsley and salt and pepper. Cover the pan with foil or a lid and cook gently for a further 5 minutes until cooked through and fragrant. Serve on warmed plates with the juices from the pan and lemon wedges, with White Chips and Peasant Salad.

Prawn and Whiting Parcels

(SERVES 4)

• 4 leeks, thinly sliced
• 4 whiting fillets, about 175 g/6 oz each, skinned
• 100 g/4 oz/1 cup peeled prawns (shrimp)
• 30 ml/2 tbsp chopped dill (dill weed)
• Salt and freshly ground black pepper
• Juice of ½ lemon
• 15 ml/1 tbsp capers
• 25 g/1 oz/2 tbsp low-fat spread, melted

To serve:

• Hot Potato and bean Salad

Cut four large circles of baking parchment about 30 cm/12 in diameter. Fold in half, then open out again. Lay the sliced leeks over one half of each piece of parchment. Top with the whiting, then the prawns. Sprinkle with the dill, a little seasoning, the lemon juice and capers. Drizzle with the low-fat spread. Fold over the other halves of the parchment and roll the edges tightly together to seal. Carefully transfer to a baking sheet. Bake in a preheated oven at 200degree C/400 degree F/gas mark 6 for 25 minutes. Transfer to warmed serving plates and open at the table. Serve with Hot Potato and Bean Salad.

Sharp Spiced Prawn Kebabs with Stir-fry Vegetables

(SERVES 4)

• 15 ml/1 tbsp cumin seeds
• Grated rind and juice of 1 lemon
• 15 ml/1 tbsp snipped chives
• 1 small garlic clove, crushed
• 15 ml/1 tbsp chopped parsley
• A pinch of artificial sweetener granules
• Salt and freshly ground black pepper
• 50 g/2 oz/ ¼ cup low-fat spread, melted
• 450 g/1 1b large raw prawns (shrimp)

TO serve:

• Stir-fried Vegetables

Lightly toast the cumin seeds in a dry frying pan (skillet). Crush in a pestle and mortal or in a bowl with the end of a rolling pin. Mix with the remaining ingredients except the prawns. Thread the prawns on soaked wooden skewers and put in a single layer in a shallow dish. Spoon the spice and herb mixture over. Leave to marinate for 2 hours. Transfer to a grill (broiler) rack and grill (broil) for about 8 minutes, turning frequently, until cooked through and sizzling. Heat any remaining marinade and brush over during cooking. Serve with stir-fried Vegetables.

Seafood and Fennel Shells

(SERVES 4)

• 225 g/8 oz multi-coloured pasta shells
• 25 g/1 oz/2 tbsp low-fat spread
• 1 fennel bulb, finely chopped and green fronds reserved
• 1 bunch of spring onions (scallions), chopped
• 30 ml/2 tbsp dry white wine
• 225 g/8 oz/2 cups frozen sea food cocktail, thawed
• Salt and freshly ground black pepper
• 15 ml/1 tbsp chopped parsley
• 4 lemon wedges

To serve:

• Mixed leaf Salad

Cook the pasta according to the packet directions. Drain. Meanwhile, melt the low-fat spread in a saucepan. Add the chopped fennel and spring onions and fry (sauté) for 3 minutes , stirring. Cover with a lid, reduce the heat and cook for further 5 minutes until tender. Add the wine and seafood. Heat through, stirring gently for about 3 minutes until pipping hot. Season to taste and add the parsley. Add the pasta shells and toss gently. Pile on to warmed plates and garnish each with a lemon wedge and fennel frond. Serve with mixed Leaf Salad.

Spicy Haddock with Beans

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 750 g/1 ½ 1b haddock fillet skinned and cut into 4 pieces
• 228 g/8 oz/1 small can chopped tomatoes
• 15 ml/1 tbsp tomato puree (paste)
• 275 g/10 oz/1 small can cut green beans
• 2.5 ml/ ½ tsp chilli powder
• A few grains of artificial sweetener
• Salt and freshly ground black pepper

To serve:

• 175 g/6 oz/ ¾ cup long-grain rice boiled

Melt the low-fat spread in a large frying pan (skillet). Fry sauté the fish for 5 minutes on one side. Turn over. Add the remaining ingredients and cover with foil or lid. Simmer for 5 minutes or until the fish is tender. Serve on a bed of foiled rice.

Sweet and Sour Monkfish

(SERVES 4)

• Prepare as for Sweet and sour chicken with Oriental Rice and Peas but substitute cubed monkfish for the chicken.

Hot and Sour Cod

(SERVES 4)

• 4 pieces cod fillet, about 175g /6 oz each, skinned
• 50 g/2 oz/ ¼ cup low-fat spread
• 45 ml/3 tbsp lemon juice
• 5ml/1 tsp Tabasco sauce
• Salt and freshly ground black pepper
• 8 spring onions (scallions), trimmed
• 2 red (bell) peppers, quartered

To serve:

• 175 g/6 oz/ ¾ cup basmati rice, boiled
• Nutty Courgette and Carrot Salad

Place the fish in a large, shallow dish. Melt the low-fat spread with the lemon juice, Tabasco and salt and pepper and pour over the fish. Leave to marinate for 1 hour. Transfer to a grill (broiler) rack. Add the spring onions and pepper quarters. Re-melt any remaining marinade and brush over. Grill (broil) for about 5 minutes on each side until the vegetables are golden and the fish is cooked through. Serve hot with boiled basmati rice and Nutty Courgette and Carrot Salad.

Tandoori-style Cod

(SERVES 4)

• 450 g/1 1b cod fillet, skinned
• 150 ml/ ¼ pt/ 2/3 cup very low-fat plain yoghurt
• 15 ml/1 tbsp lemon juice
• 5 ml/1 tsp ground coriander (cilantro)
• 5 ml/1 tsp ground cumin
• 2.5 ml/ ½ tsp chilli powder
• 2.5 ml/ ½ tsp numeric
• Salt
• 175 g/6 oz/ ¾ cup basmati rice
• 400 g/14 oz/1 large can chopped tomatoes
• 300 ml/ ½ pt/ 1 ¼ cups water
• 1 vegetable stock cube
• 15 ml/1 tbsp chopped coriander
• Lemon wedges
• Lettuce Leaves
• Cucumber slices

Cut the fish into four equal pieces, discarding any bones. Mix together thoroughly the yoghurt, lemon juice, spices and a little salt in a shallow oven proof dish, just large enough to take the fish in one layer. Add the fish and turn in the mixture to coat well. Leave to stand for 2-3 hours. Place in a preheated oven at 180degree C/350 degree F/gas mark 4 and cook for 20 minutes. Meanwhile, rinse the rice and put in a saucepan with the tomatoes, water and crumbled stock cube. Bring to the boil, stirring, cover, reduce the heat and simmer very gently for 20 minutes until the rice is cooked and has absorbed the liquid. Sprinkle with the chopped coriander and fork in. Spoon on to warmed serving plates. Top with the fish and garnish the plates with lemon wedges, lettuce leaves and cucumber slices.

Hearty Fish Stew

(SERVES 4)

• 1 large onion, thinly sliced
• 2 carrots, thinly sliced
• 1 large potato, diced
• 1 parsnip, diced
• 1 turnip, diced
• ¼ small green cabbage, shredded
• 25 g/1 oz/2 tbsp low-fat spread
• 400 g/14 oz/1 large can chopped tomatoes
• 300 ml/ ½ pt 1 ¼ cups water
• 1 fish stock cube
• 350 g/12 oz white fish fillet, skinned and cubed
• Salt and freshly ground black pepper
• 2.5 ml/ ½ tsp dried mixed herbs
• Chopped parsley

Put all the prepared vegetables in a large saucepan with low-fat spread . Cook stirring, for 5 minutes. Add the tomatoes, water and crumbled stock cube. Bring to the boil, reduce the heat, part-cover and simmer for 15 minutes or until the vegetables are nearly tender. Add the fish, a little salt and pepper and the herbs and continue cooking for 5 minutes. Taste and re-season if necessary. Ladle into warmed bowls and garnish with chopped parsley.

Cod Provencale

(SERVES 4)

• 15 g / ½ oz/1 tbsp low-fat spread
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 1 red (bell) pepper, chopped
• 400 g/14 oz/1 large can chopped tomatoes
• 15 ml/1 tbsp tomato puree (paste)
• 450 g/1 1b cod fillet, skinned and cubed
• Salt and freshly ground black pepper
• 4 black olives, stoned (pitted) and sliced
• 15 ml/1 tbsp chopped parsley

To serve:

• 175 g/6 oz / ¾ cup long-grain rice, boiled

Melt the low-fat spread in a saucepan. Add the onion and garlic and cook, stirring, for 2 minutes. Add the chopped pepper, tomatoes and puree. Bring to the boil and cook rapidly for 5 minutes until reduced and pulpy. Add the fish and cook gently for 3-5 minutes until tender but still holding its shape. Season to taste. Serve on a bed of boiled rice and garnish with the sliced olives and chopped parsley scattered over.