A tasty poached squid casserole in a package that I discovered when trying to conform to a 250 calorie meal on the 5 2 Fasting diet. This dish is approximately 250 calories per portion and you can freeze portions so they are always at the ready and there is no excuse not to have a low cal meal on hand. Plus it’s delicious !!! If you are not dieting serve with crusty french bread, or baby boiled potatoes which you can dunk into the broth. Another option is to add a handful of warmed cannellini beans to the broth when u serve it.
For each serving:
125g baby squid cut into 5mm rings
35g red capsicum, sliced into matchstick strips
35g yellow capsicum, sliced into matchstick strips
35g zucchini, sliced into thick matchstick strips
35g baby eggplant,finely diced
40g cherry tomatoes (approx 6)
30g semi dried tomatoes
tomato concentrate, water and lemon juice to make sauce
20ml kalamata olives
1 small clove garlic, crushed
salt & pepper to taste
basil, parsley, oregano and chives to taste
lemon zest and lemon juice
- Make a greaseproof paper or foil package.
- Add all ingredients starting with squid. Drizzle top with a little olive oil.
- Close and seal package. Freeze at this stage.
- When ready to eat, defrost and bake in oven at 180C for 13-15 minutes till cooked. If you do not defrost, add an additional 10-12 minutes cooking time.
A lovely light lunch for warm spring days, a starter for dinner or even a side salad with chicken or fish. This is easy and quick to throw together so add to your standard repertoire. You may want to take a page out of my daughter, Bianca’s, book and make your own smoked salmon. Here is the link to her blog outlining how to do this.
Serves 2 for lunch or 4 as a side salad.
1 cup green puy lentils, boiled till tender
1/2 preserved lemon, finely chopped
3 Tablespoons finely chopped parsley
3 Tablespoons finely chopped mint
2 spring onions, finely chopped
2 handfuls baby rocket
125g(4oz) smoked salmon, finely sliced
lemon juice & olive oil to dress
- Mix drained lentils with salt and pepper and remaining ingredients excluding salmon in a large bowl.
- Toss everything together and dress to taste with lemon juice and olive oil.
- Serve as a side salad or add finely sliced salmon for a light lunch.
I always sought the unusual – even in the times where meat and two vegetables were the standard fare. One sunny summer’s day in 1982 I discovered this recipe in a quaint cookbook at a school fair. It was an incredibly modern recipe in it’s day and became the regular favourite way to cook our weekly fish dish. It’s stood the test of time – still a little different and quite delicious with the unusual combination of fish and ham and the souffle topping works well. Serve it with steamed vegetables in winter or a green salad in summer.
1kg (2lb) firm white fish like ling or cod
60g (2 oz) butter
3 Tablespoons plain flour
1/2 cup grated cheese
2 cups milk
75g (3oz) chopped ham
2 teaspoons dill or fennel seeds
- Butter a large shallow gratinee or pie dish. Cut the fish into large pieces and lay in the dish in a single layer. Sprinkle with dill or fennel seeds, salt and pepper.
- Pour over the milk, cover the dish with foil and bake in a preheated oven at 400F/200C for 10 minutes.
- Remove fish and reduce oven heat to 300F/150C. Pour the milk off the fish into a separate jug. Add the chopped ham to the fish in the dish.
- Melt butter in a saucepan and stir in the flour. Cook for about 1 minute, stirring all the time. Gradually add milk fish was cooked in, still stirring. Bring to the boil. Add cheese and stir until melted and smooth.
- Cool slightly. Then add egg yolks, one by one stirring thoroughly after each addition.
- Whisk egg whites until stiff and fold into the sauce with a metal spoon.
- Pour this mixture over the fish in the dish. Cook in the centre of the oven at 300F/150C for 30 to 40 minutes until risen and golden brown.
- Serve immediately.
This dish literally takes 10 minutes – it is easy and tasty – perfect to prepare after a busy day at work. Adapted from Marie Claire’s “Fast Food ” .
2T(30ml) lemon juice
50g slivered almonds
4 white fish fillets such as perch, snapper or flathead
- Melt butter over a low heat in a frying pan large enough for all 4 fish fillets
- Add almonds and cook 1 minute
- Add fish and cook 2-3minutes on each side to your liking – Almonds and fish should be golden.
- Remove fish to serving platters. Scatter with almonds.
- Deglaze pan with lemon juice. Pour over fish.
- Serve with steamed greens or salad and lemon wedges.