Smoked Salmon and Broccoli Papardelle

(SERVES 4)

• 225 g/8 oz Papardelle (wide ribbon noodles)
• 175 g/6 oz broccoli, cut into tiny florets
• 100 g/4 oz smoked salmon pieces, cut up if necessary
• 50 g/2 oz/ ¼ cup very low-fat quark
• 2 eggs
• 60 ml/4 tbsp skimmed milk
• Salt and freshly ground black pepper
• A squeeze of lemon juice
• 25 g/1 oz fresh Parmesan Cheese, thinly shaved with a potato peeler

Cook the pasta according to the packet directions. Add the broccoli for the last 5 minutes cooking time. Drain and return to the saucepan. Add the salmon and quark. Toss gently. Beat together the eggs and milk and add to the pan with some salt and pepper. Cook over a gentle heat until creamy but not totally scrambled. Taste and add lemon juice and a little more seasoning if necessary. Pile on to warmed plates and top with Parmesan shavings.

Fish Rosti

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 450 g/1 1b potatoes, grated
• Salt and freshly ground black pepper
• 450 g/1 1b white fish fillets, skinned and cut into small pieces
• Grated rind of ½ lemon
• 15 ml/1 tbsp chopped parsley
• 300 ml/ ½ pt/ 1 ¼ cups passata (sieved tomatoes)
• 5 ml/1 tsp chopped basil
• Lemon wedges

To serve:

• Mange tout (snow peas)

Melt the low-fat spread in a frying pan (skillet). Add half the potatoes and press down well. Season with salt and pepper. Add the fish in an even layer and sprinkle with the lemon rind, parsley and a little seasoning. Top with the remaining potatoes, press down well again and season lightly. Cover with foil or a lid and cook gently for 30 minutes until cooked through. Meanwhile, heat the passata with the basil in a small saucepan. Turn the fish cake out on to a warmed serving plate. Garnish with lemon wedges and serve, cut into quarters, with the tomato sauce and mange tout.

Cod with Cheese and Anchovies

(SERVES 4)

• 4 pieces of cod fillet, about 150 g/5 oz each, skinned
• 25 g/1 oz/2 tbsp low-fat spread
• 2 ripe tomatoes, sliced
• 100 g/4 oz Mozzarella Cheese, thinly sliced
• 50 g/2 oz/1 small can anchovies, drained
• A few torn basil leaves

To Serve:

• 1 small ciabatta leaves
• Italian Celeriac Salad

Fry (sauté) the fish in the low-fat spread for 1 minute on each side. Top with tomatoes slices, then the cheese. Rinse the anchovy fillets and pat dry. Arrange attractively on top. Cover the pan with foil or a lid and cook gently for about 6-7 minutes until the fish is cooked and the cheese has melted. Transfer to warmed serving plates. Throw a few ton basil leaves over each and serve with a small ciabatta loaf and Italian Celeriac Salad.

Fishermen`s Crumble

(SERVES 4)

• 75 g/3 oz/ ¾ cup plain (all-purpose) flour
• 10 ml/2 tsp paprika
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 50 g/2 oz/ ½ cup Edam cheese, grated
• 450 g/1 1b white fish fillets, skinned and cubed
• 295 g/10 ½ oz/1 small can condensed celery soup
• 100 g/4 oz/1 cup frozen diced mixed vegetables
• 2.5 ml/ ½ tsp dried mixed herbs
• 15 ml/1 tsp snipped chives

To Serve:

• Broccoli

Put the flour in a bowl with the paprika. Add the low-fat spread and rub with the fingertips or a fork until the mixture resembles breadcrumbs. Stir in the cheese. Put the fish in an ovenproof dish and stir in the soup, vegetables and herbs. Spoon the crumble mixture over and press down lightly. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for about 30 minutes until golden brown and cooked through. Serve with broccoli.

Golden-topped Tuna and Sweetcorn

(SERVES 4)

• 175 g/6 oz penne or other pasta shapes
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 300 ml/ ½ pt/ ¼ cups skimmed milk
• 20 g/ ¾ oz/ 1 ½ tbsp low-fat spread
• 75 g/3 oz/ ¾ cup strong low-fat Cheddar cheese, grated
• Salt and freshly ground black pepper
• 185 g/6 ½ oz/1 small can tuna in brine, drained
• 200 g/7 oz/1 small can Sweetcorn (corn), drained
• 30 ml/2 tbsp chopped parsley
• 25 g/1 oz/1 cup cornflakes, crushed

To Serve:

• Iceberg Boats

Cook the pasta according to the packet directions. Drain. Whisk together the flour and milk in a saucepan until smooth. Add the low-fat spread. Bring to the boil and cook for 2 minutes, stirring, until thickened and smooth. Stir in two-thirds of the cheese, a little salt and pepper, the tuna, Sweetcorn and parsley. Mix well. Stir in the pasta. Taste and add more seasoning if necessary. Heat through. Spoon into a flameproof dish. Mix the remaining cheese with the crushed cornflakes and sprinkle over the top. Place under a moderate grill (broiler) until golden and bubbling. Serve hot with Iceberg Boats.

Tempting Baked Haddock

(SERVES 4)

• 4 small haddock fillets, about 150 g/5 oz each, skinned
• 5 ml/1 tsp extra virgin olive oil
• 25 g/1 oz/2 tbsp low-fat spread
• 60 ml/4 tbsp dry vermouth
• 30 ml/2 tbsp tomato ketchup (catsup)
• 2.5 ml/ ½ tsp dried mixed herbs
• Salt and freshly ground black pepper
• 30 ml/2 tbsp white breadcrumbs
• 15 ml/1 tbsp chopped parsley
• 1 garlic clove, very finely chopped

To serve:

• Fennel Potatoes
• Mixed Leaf Salad

Lay the fish in a shallow flameproof dish. Heat the oil with the low-fat spread and drizzle over. Sprinkle with the herbs and salt and pepper. Mix the breadcrumbs with the parsley and garlic. Scatter over, then bake in a preheated oven at 180degree C/375degree F/gas mark 4 for about 30 minutes until cooked through and golden on top. Serve with Fennel Potatoes and Mixed Leaf Salad.

Fish Pie

(SERVES 4)

• 225 g/8 oz cod or haddock fillet, skinned
• 375 ml/13 fl oz/1 ½ cups milk
• 50 g/2 oz/ ½ cup frozen peas
• 20 g/ ¾ oz/3 tbsp plain (all-purpose) flour
• 40 g/1 ½ oz/3 tbsp low-fat spread
• Salt and freshly ground black pepper
• 30 ml/2 tbsp chopped parsley
• 450 g/1 1b potatoes, cut into small pieces
• 2 eggs, scrubbed under the cold tap

To Serve:

• Green Beans with Cherry Tomatoes

Put the fish in a saucepan with 300 ml/ ½ pt/ ¼ cups of the milk. Add the mushrooms and peas. Bring to the boil, cover, reduce the heat and simmer gently for about 8 minutes or until the fish is tender. Lift out the fish, mushrooms and peas with a draining spoon and transfer to a flameproof serving dish. Flake the fish roughly with a fork, discarding any bones. Blend half the remaining cold milk with the flour and stir into the fish milk with a third of the low-fat spread. Bring to the boil and cook for 2 minutes, stirring all the time. Season to taste and stir in the parsley. Pour over the fish mixture in the dish and mix in. Boil the potatoes and the eggs in their shells in salted water for ten minutes until the potatoes are tender. Drain and plunge the eggs into cold water. Mash the potatoes with the remaining. Milk and half the remaining low-fat spread. Shell and chop the eggs and add to the fish mixture. Pile the potato on top and dot with the remaining low-fat spread. Place under a hot grill (broiler) until the potato is browned and the mixture is piping out. Serve with Green Beans with Cherry Tomatoes.

Prawn Supper

(SERVES 4)

• 100 g/4 oz/ ½ cup cup long-grain rice
• 225g/8 oz/2 cups peeled prawns (shrimp)
• 295 g/10 ½ oz/1 small can condensed cream of mushroom soup
• 50 g/2 oz/ ½ cup low-fat Cheddar cheese grated
• 25 g/1 oz/ ¼ cup blue cheese, crumbled
• 10 ml/2 tsp tomato ketchup (catsup)
• For the garnish:
• 1 celery stick
• 5 cm/2 in piece cucumber
• 1 carrot
• 15 ml/1 tbsp chopped parsley

To Serve:

• Garlic Bread

Boil the rice according to the packet directions. Drain and mix with the remaining ingredients. Spoon into an ovenproof dish and bake in a preheated oven at 180degree C/350degree F/gas mark 4 for about 30 minutes until piping hot. Meanwhile, prepare the garnish. Cut the celery stick into three and cut each piece into very thin matchsticks. Cut the cucumber into very thin matchsticks. Cut the carrot into two or three pieces, thin into very thin matchsticks. Mix together with the parsley. Spoon the prawn mixture on to warmed plates and garnish with a small pile of the celery mixture. Serve hot with Garlic Bread.

Tasty Whiting Bake

(SERVES 4)

• 100 g/4 oz/ ½ cup long-grain rice
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 2 large onions, sliced
• 30 ml/2 tbsp chopped parsley
• 5 ml/1 tsp paprika
• 450 g/1 1b tomatoes, skinned and chopped
• Salt and freshly ground black pepper
• 450 g/1 1b whiting fillet, cut into thick strips
• 15 ml/1 tbsp cornflour (cornstarch)
• 5 ml/1 tsp dried dill (dill weed)
• 150 ml/ ¼ pt/ 2/3 cup soured (dairy sour) cream
• 25 g/1 oz/ ½ cup wholemeal breadcrumbs
• 1.5 ml/ ¼ tsp cayenne

To Serve:

• Spinach with Mushrooms

Cook the rice according to the packet directions. Drain, rinse with cold water and drain again. Lightly grease a 1.5 litre/ 2 ½ pt/6 cup ovenproof dish with a very little of the low-fat spread. Spoon the rice into the base and spread out. Melt 25 g/1 oz/2 tbsp of the remaining low-fat spread in the rice saucepan and fry (sauté) the onions for 5 minutes, stirring, until browned and softened. Mix in the parsley, paprika, tomatoes and some salt and pepper. Spoon over the rice. Toss the fish in the cornflour with a little salt and pepper. Spoon over the rice. Toss the fish in the cornflour with a little salt and pepper. Lay on top of the tomato mixture and sprinkle with the dill. Pour over the soured cream. Cover and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 30 minutes. Meanwhile, melt the remaining low-fat spread in a frying pan (skillet) and fry the crumbs, stirring, until golden brown. Mix with the cayenne. Scatter over the cooked fish dish and serve straight away with Spinach with Mushrooms.

Cheese and Garlic-topped Haddock

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 4 pieces haddock fillet, about 175 g/6 oz each, skinned
• 50 g/2 oz/ ½ cup low-fat red Leicester cheese, grated
• 15 ml/1 tbsp skimmed milk
• 15 ml/1 tbsp chopped parsley
• 1 small garlic clove, crushed
• Salt and freshly ground black pepper
• Pepper sprigs

To Serve:

• White Chips
• Tomatoes with Courgettes

Grease a shallow flameproof dish with a little of the low-fat spread. Put the fish in it, skinned sides up. Grill (broil) for 3 minutes. Turn over. Mix the remaining low-fat spread with the cheese, milk, parsley, garlic and a little salt and pepper. Spread over the fish and return to the grill (broiler) for about 10 minutes until golden and bubbling and the fish is cooked through. Carefully transfer to warmed serving plates, garnish with parsley sprigs and serve with White Chips and Tomatoes with Courgettes.

Kedgeree

(Serves 4)

• 175 g/6 oz/ ¾ cup long-grain rice
• 2 eggs, scrubbed under the cold tap
• 50 g/2 oz/½ cup frozen peas
• 175 g/6 oz smoked haddock
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 25 g/1 oz/2 tbsp low-fat spread
• 1 small onion, finely chopped
• Salt and freshly ground black pepper
• 1.5 ml/ ¼ tsp grated nutmeg
• 30 ml/2 tbsp chopped parsley
• 15 ml/1 tbsp low-fat single (light) cream

To Serve:

• Poached Tomatoes with Mushrooms

Bring a pan of lightly and salted water to the boil. Add the rice and the eggs in their shells and boil for 10 minutes or until the rice is tender. Add the peas after 5 minutes. Drain and plunge the eggs immediately into cold water. Shell and roughly chop the eggs. Meanwhile, poach the fish in the milk for 5 minutes or until tender. Remove the fish from the pan, reserving the milk. Flake the fish and remove the skin and any bones. Meanwhile, melt the low fat spread in the rice saucepan and fry (sauté) the onion for 3 minutes, stirring until softened and only lightly golden. Stir in the rice and peas, the flaked fish, eggs, salt and pepper to taste and the nutmeg. Toss over a gentle heat. Stir in the parsley and cream and moisten to taste with the reserved milk(I use about 30 ml/2 tbsp). When piping hot, spoon on to warmed plates and serve with Poached Tomatoes with Mushrooms.

Warm Summer Seafood

(SERVES 4)

• 450 g/1 1b baby squid, cleaned and sliced into rings
• 15 ml/1 tbsp olive oil
• 25 g/1 oz/2 tbsp low-fat spread
• 1 garlic clove, crushed
• 5 ml/1 tsp fresh dill (dill weed)
• 15 ml/1 tbsp chopped parsley
• 15 ml/1 tbsp lemon juice
• Salt and freshly ground black pepper
• 4 crab sticks, cut into chunks
• 225 g/8 oz/2 cups peeled prawns (shrimp)
• 1 lollo rosso lettuce, turn into pieces
• ½ cucumber peeled, seeded and cut into matchsticks
• 8 cherry tomatoes, halved
• A few dill sprigs
• 4 green olives
• Lemon wedges

Put the liquid in a frying pan (skillet) with the oil and low-fat spread and the garlic and cook gently, stirring, for about 5 minutes until pink and tender. Stir in the herbs, lemon juice and some salt and pepper. Add the crab and both types of prawns and toss for 2 minutes. Turn into a large salad bowl and add the lettuce, cucumber and tomatoes. Toss and re-season if necessary. Serve straight away, garnished with dill sprigs, olives and lemon wedges.

Cod Steaks with Fennel

(SERVES 4)

• 450 g/1 1b potatoes, cut into chunks
• 100 g/4 oz French (green) beans, cut into short lengths
• 25 g/1 oz/2 tbsp low-fat spread
• 1 onion, sliced
• 1 garlic clove, crushed
• 1 fennel head, sliced
• 225 g/8 oz button mushrooms
• 400 g/14 oz/1 large can chopped tomatoes
• 4 cod steaks, skinned
• 150 ml/ ¼ pt/ 2/3 cup dry white wine
• Salt and freshly ground black pepper
• Lemon twists
• Chopped Parsley

To serve:

• 1 small French stick

Cook the potatoes in lightly salted boiling water for 5 minutes. Add the beans half-way through cooking. The vegetables should be almost cooked. Drain. Meanwhile, melt the low-fat spread in a flameproof casserole (Dutch oven) and fry (sauté) the onion, garlic and fennel for 4 minutes, stirring. Add the mushrooms and tomatoes and bring to the boil. Add the potatoes and beans, then lay the fish on top and pour over the wine. Season. Transfer to a preheated oven at 190degree C/375degree F/gas mark 5 for 40 minutes until the fish steaks with lemon twists and chopped parsley and serve with a small French stick to mop up the juices.

Smoked Mussel and Potato Bake

(SERVES 4)

• 450 g/1 1b potatoes, sliced
• 100 g/4 oz/1 small can smoked mussels
• 225 g/8 oz/1 cup very low-fat soft cheese
• Lemon juice
• 15 ml/1 tbsp skinned chives
• 15 ml/1 tbsp chopped parsley
• Salt and freshly ground black pepper
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 1 egg, beaten
• 50 g/2 oz/ ½ cup Emmental (Swiss) cheese, grated
• A parsley sprig

To Serve:

• Baked Tomatoes with Spring Onions
• Crisp Green Salad

Pare-boil the potatoes in lightly salted water for 4 minutes until almost tender. Drain. Drain the oil from the mussels and roughly chop. Mix with the soft cheese. Layer the potatoes with the cheese mixture, sprinkling each layer of cheese with lemon juice, the herbs and a little salt and pepper. Finish with a layer of potatoes. Beat together the egg and milk and pour over. Sprinkle with the Gruyere. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for about 45 minutes or until set and golden brown and the potatoes are tender. Garnish with a parsley sprig and serve with Baked Tomatoes with Spring Onions and Crisp Green Salad.

Poached Hake in Velvet Lemon Sauce

(SERVES 4)

• 2 lemons
• 4 hake fillets, about 175 g/6 oz each, skinned
• 150 ml/ ¼ pt/ 2/3 cup fish or vegetable stock, made with ½ stock cube
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 1 small bay leaf
• 15 g/ ½ oz/1 tbsp low-fat spread
• 150 ml/ ¼ pt/ 2/3 cup very low-fat plain yoghurt
• 15 ml/1 tbsp cornflour (cornstarch)
• Salt and white pepper
• A few grains of artificial sweetener (optional)
• A few coriander (cilantro) leaves

To serve:

• Parsleyed Potatoes
• Baby Asparagus Spears

Pare the rind off one of the lemons and cut into thin strips. Boil in water for 2 minutes. Drain, rinse with cold water, drain again and reserve for garnish. Grate the rind off the second lemon and squeeze the juice from the both. Put the fish in a flameproof casserole (Dutch oven) with the stock, milk, most of the lemon rind, the lemon juice and the bay leaf. Bring to the boil, reduce the heat, cover and cook gently for 6 minutes or until the fish is tender and just cooked through. Carefully lift out the fish with a fish keep warm. Blend the low-fat spread into the juices. Blend together the yoghurt and cornflour and stir into the pan. Bring to the boil and cook for 2 minutes, stirring. Season to taste with salt, pepper and a few grains of sweetener, if liked. Discard the bay leaf. Spoon the sauce over the fish and sprinkle with the reserved lemon rind. Lay a few coriander leaves to the side of each piece and serve with Parsleyed Potatoes and Baby Asparagus Spears.

Crab Soufflé

(SERVES 4)

• 35 g/1 ¼ oz/2 ½ tbsp low-fat spread
• 2 courgettes (zucchini), sliced
• 50 g/2 oz button mushrooms, sliced
• Salt and freshly ground black pepper
• 2.5 ml/ ½ tsp dried mixed herbs
• 15 g/ ½ oz/2 tbsp plain (all-purpose) flour
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 15 ml/1 tbsp low-calorie mayonnaise
• 30 ml/2 tbsp grated Parmesan cheese
• 3 eggs, separated
• 170 g/6 oz/1 small can white crabmeat, drained

To Serve:

• Herby Potatoes
• Mixed Salad

Use 10 ml/2 tsp of the low-fat spread to grease an 18 cm/7 in soufflé dish. Melt 15 g/ ½ oz/1 tbsp of the spread in a frying pan (skillet). Add the courgettes and mushrooms and cook, stirring, for 2 minutes. Cover with a lid and cook gently for 5 minutes until softened and the juices have run. Season to taste with salt and pepper and add the herbs. Turn into the soufflé dish. Melt the remaining low-fat spread in a saucepan. Add the flour and milk and bring to the boil, stirring all the time. Beat in the mayonnaise, parmesan and egg yolks. Stir in the crab meat. Season Whisk the egg whites until stiff and fold in with a metal spoon. Spoon on top of the mushrooms and courgettes and bake in a preheated oven at 200degree C/400degree F/gas mark 6 for 25-30 minutes until well risen, golden and just set. Serve straight away with Herby Potatoes and Mixed Salad.

Scandinavian Trout

(SERVES 4)

• 4 trout, cleaned
• Salt and freshly ground black pepper
• 25 g/1 oz/2 tbsp low-fat spread
• 150 ml/ ¼ pt/ 2/3 cup buttermilk
• 5 ml/1 tsp cornflour (cornstarch)
• 15 ml/1 tbsp snipped chives
• 15 ml/1 tbsp chopped parsley
• 30 ml/2 tbsp flaked (slivered) almonds

To Serve:

• Parsleyed Potatoes
• Curly Endive Salad

Rinse the fish and pat dry with kitchen paper. Remove the heads, if preferred. Season lightly. Melt the low-fat spread in a large frying pan (skillet) and fry (sauté) the fish for 3 minutes on each side. Blend the buttermilk with the cornflour and add to the pan with the herbs and a little more salt and pepper. Cover with foil or a lid and cook gently for about 8 minutes until the fish is cooked through. Meanwhile, dry-fry the almonds in a frying pan until golden. Transfer the fish to warmed serving plates. Stir the creamy juices well and spoon over. Garnish with the toasted almonds and serve with Parsleyed Potatoes and Curly Endive Salad.

Salmon Gnocchi

(SERVES 4)

Prepare as for Tuna Gnocchi but substitute a small can of pink salmon, skin and bones removed, for the tuna and celery soup for mushroom. For added texture, blanch 2 chopped sticks of celery in boiling water for 2 minutes and mix in with the soup and salmon before topping with the gnocchi.

Midweek Paella

(SERVES 4)

• 1 packet savoury vegetable rice
• 450 ml/ ¾ pt/2 cups boiling water
• 100 g/4 oz/1 cup cooked chicken, diced
• 250 g/9 oz/1 small can mussels in brine, drained
• 100 g/4 oz/1 cup peeled prawns (shrimp)
• Chopped parsley

To Serve:

• Hot Herb Bread
• Mixed Green Salad

Put the rice in a pan with the boiling water. Stir, cover and simmer for 12 minutes. Add the remaining ingredients except the parsley and cook for a further 8 minutes until all the liquid has been absorbed and the rice is tender. Spoon on to warmed plates and sprinkle with chopped parsley. Serve with hot herb Bread and Mixed Green Salad.

Tuna Gnocchi

(SERVES 4)

• 600 ml/1 pt 2 ½ cups skimmed milk
• 5 ml/1 tsp salt
• Freshly ground black pepper
• 1 bay leaf
• 1.5 ml/ ¼ tsp grated nutmeg
• 150 g/5 oz/scant 1 cup semolina (cream of wheat)
• 2 eggs
• 100 g/4 oz/1 cup low-fat Cheddar cheese, grated
• 185 g/6 ½ oz/1 small can condensed cream of mushroom soup
• 15 g ½ oz/1 tbsp low-fat spread, melted
• Tomato wedges
• Chopped Coriander (cilantro) leaves

To Serve:

• Italian Celeriac Salad

Put the milk, salt, some pepper, the bay leaf and nutmeg in a saucepan. Blend in the semolina. Bring to the boil and cook for 10 minutes, stirring all the time, until really thick. Discard the bay leaf. Beat in the eggs and three quarters of the cheese. Spread out on non-stick baking parchment on a baking sheet to about 2 cm/ ¾ in thick, using a wet palette knife. Leave to cool, then chill for 1 hour. Cut into 4 cm/ 1 ½ in squares. Meanwhile, mix the tuna with the soup and turn into a 1.2 litre/2 pt/5 cup ovenproof dish. Arrange the gnocchi overlapping around the top. Brush with the low-fat spread and sprinkle with the remaining cheese. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for 30 minutes until golden and sizzling. Garnish with tomato wedges and chopped coriander and serve with Italian Celeriac Salad.