Wipe the haddock fillets clean, run them briefly under the tap to rinse, then pat them dry with kitchen paper and place in a shallow dish. Sprinkle with a little salt, cover and put in the fridge to chill until needed.
Put the onion, carrot and thyme in a saucepan and cover with plenty of water. Bring to the boil and simmer for 10 minutes, then strain out the vegetables and pour the liquid into a frying pan large enough to hold the fish.
Put the new potatoes in a saucepan of lightly salted water and bring to the boil. Fill another saucepan with water, and put it over a medium heat. Add the baby carrots to this pan after the potatoes have been cooking for 5 minutes, and cook for a further 2 minutes. Then add the mangetout or peas and green beans and cook until all the vegetables are tender, about a further 5-7 minutes.
Meanwhile, put the frying pan with the liquid over a medium heat and bring it to a simmer. Carefully slip the fish into the liquid and simmer until the fillets are cooked - how long this takes will depend on how thick they are, but should be about 2-5 minutes. The flesh will be opaque and flake easily when the fish is ready.
Drain the vegetables and put them in a warmed serving bowl; add a sliver of b.u.t.ter. Lift the fish out of the liquid using a slotted fish slice and put on warmed plates. Serve immediately with the baby vegetables, and with the garlic mayonnaise on the side.
B.
Have a slice of wholemeal bread with 1 teaspoon low-fat spread as well (this adds 100 calories)
C.
Have half a wholemeal roll with 1 teaspoon low-fat spread and add 1 more tablespoon mayonnaise as well (this adds 185 calories)
D.
Have an entire wholemeal roll with 2 teaspoons low-fat spread and add 1 more tablespoon mayonnaise as well (this adds 325 calories)
see all fish, poultry & meat FISH, POULTRY & MEAT.
Baked mackerel with carrot & fennel salad
If you never buy fennel because you"re not sure how to cook it, try simply slicing it raw, as in this delicious salad.
CALORIES PER PORTION 590 Cals serves 2 2 x whole fresh mackerel (cleaned and heads removed), weighing about 200 g (7 oz) each 2 lemons a bunch of flat-leaf parsley, leaves only 1 large shallot or small onion, sliced 2 garlic cloves, halved 300 g (10 oz) new potatoes 3 carrots, grated 1 fennel bulb, very finely sliced 4 teaspoons olive oil 2 teaspoons white wine vinegar 15 g (34 oz) b.u.t.ter salt and freshly ground black pepper Preheat the oven to 200C (400F), Gas mark 6. Wipe the fish clean, run them briefly under the cold tap to rinse, then pat them dry with kitchen paper. Put them on 2 large squares of foil and season them, inside and out.
Slice one lemon and stuff the fish with the slices, then add the parsley, the onion and the garlic halves. Pull the foil up around the fish and squeeze the juice of the other lemon all over the fish. Bring the foil up and seal the parcels. Carefully transfer them to a roasting dish and bake in the preheated oven for 25 minutes.
Meanwhile, prepare the potatoes and the salad. Put the potatoes into a pan of lightly salted cold water, bring to the boil and cook until they are tender. Mix the carrot and fennel in a large bowl. Put the oil and vinegar in a jar, add a little black pepper, then seal the jar and shake until the dressing has combined. Pour it over the carrot and fennel and stir well. Drain the potatoes, put them in a bowl and slice the b.u.t.ter over the top.
Take the mackerel out of the oven and carefully unwrap the parcels. Put a fish on each plate and serve with the salad and new potatoes in their separate serving dishes.
B.
Increase the amount of potatoes to 500 g (1 lb) between two people (this adds 75 calories)
C.
Increase the amount of potatoes, as for B, and have half a wholemeal roll with 1 teaspoon low-fat spread as well (this adds 215 calories)
D.
As for B, and have an entire wholemeal roll with 2 teaspoons low-fat spread as well (this adds 355 calories)
see all fish, poultry & meat FISH, POULTRY & MEAT.
Tuna with Mexican salsa
Tuna has a satisfyingly meaty texture, and it is great served with this tangy salsa, which can be as mild or as fiery as you like.
CALORIES PER PORTION 396 kCals serves 2 4 ripe tomatoes 1 jalapeno, or 3 hot green chillies (or to taste) 1 small onion a small bunch of fresh coriander, leaves only juice of 1 lime 2 tablespoons olive oil 2 x fresh tuna steaks, weighing about 150 g (5 oz) each salt and freshly ground black pepper serve with: salad leaves To make the salsa, finely chop the tomatoes, chilli and onion, being very careful to wash your hands after chopping the chillies (it is best not to do this in a food processor or blender as the salsa vegetables should be finely chopped, not pulverized). Put them in a bowl.
Finely chop the coriander leaves and add them to the bowl. Squeeze in the lime juice and season with a little salt. Mix everything together thoroughly, then cover the bowl with clingfilm and chill the salsa in the fridge for at least 30 minutes.
Put the oil in a frying pan over a high heat. Sprinkle the tuna steaks with a little salt, then put them in the pan when the oil is very hot. Cook for no more than 2 minutes before turning them over. How long they take will depend on their thickness; check by cutting into one steak with a sharp knife. Part the cut slightly and see how pink they are inside - tuna is best served rare and should be slightly pink, but cook it to taste. Just be careful not to overcook it, or it will be tough.
Season and serve immediately with the salsa on the side and accompanied by a green salad.
B.
Have a portion of healthy chips using a 175 g (6 oz) potato as well (this adds 170 calories)
C.
As for B, but use a 200 g (7 oz) potato and add a dressing to the green salad (1 teaspoon olive oil and a sprinkling of lime juice) as well (this adds 230 calories)
D.
As for C, but have larger tuna steaks, about 200 g (7 oz) each, as well (this adds 315 calories)
see all fish, poultry & meat FISH, POULTRY & MEAT.
Baked cod with a crispy tomato crust
If you"re used to batter on your cod, you"re in for a pleasant surprise, because this version with a crispy crust is much tastier.
CALORIES PER PORTION 460 kCal serves 2 2 x cod loins, weighing about 175 g (6 oz) each 1 tablespoon olive oil, plus extra for greasing 1 slice of wholemeal bread (stale is fine) or 1 tablespoon fresh breadcrumbs 2 ripe tomatoes, deseeded and very finely chopped 1 small red onion, very finely chopped 1 garlic clove, finely chopped (optional) a thyme sprig 300 g (10 oz) new potatoes a sliver of b.u.t.ter, not more than 10 g (12 oz) in total salt and freshly ground black pepper serve with: salad leaves Preheat the oven to 200C (400F) Gas mark 6. Wipe the cod loins clean, run them briefly under the tap to rinse, then pat them dry with kitchen paper. Line a large baking tin with foil, lightly oil the foil and put the pieces of fish on it, skin side down.
Put the slice of bread in a food processor or blender and whizz it into breadcrumbs. Empty them into a bowl and add the tomatoes, onion and garlic. Add the thyme leaves and stir in the olive oil. Season with salt and pepper and stir everything together well.
Pile the tomato mixture on top of the pieces of fish, spreading it out as evenly as possible. Put the fish in the preheated oven and bake until done - when the flesh is opaque and flakes easily - which will take about 10-15 minutes, depending on the thickness of the loins.
Meanwhile, put the potatoes into a pan of lightly salted cold water, bring to the boil and cook until they are tender. As soon as the fish is ready, lift it carefully off the foil and onto plates. Serve immediately, with the boiled potatoes with a little b.u.t.ter on them and a green salad.
B.
Increase the amount of potatoes to 400 g (13 oz) between 2 servings and add a dressing to the salad (2 teaspoons olive oil and 1 teaspoon lemon juice) as well (this adds 130 calories)
C.