finely grated zest and juice of ½ lemon
1 garlic clove, crushed
small handful torn basil leaves
Info per serving:
Calories: 280.3
Fat: 18.2g
Saturated Fat: 3.5g
Protein: 26.7g
Carbohydrate: 0.9g
Preheat the broiler. Line the broiling pan with foil, lay the salmon fillets on top and broil for 5–6 minutes on each side. While they are cooking, whisk the olive oil, lemon zest and juice, garlic and basil together. Drizzle over each salmon fillet when serving.
Ratatouille and Tuna Frittata
Serves 4
Info per serving:
Calories: 348.0
Fat: 13.0g
Saturated Fat: 6.5g
Protein: 38.7g
Carbohydrate: 14.4g
2 × 14-oz cans ratatouille
14-oz can tuna in brine, well drained and flaked
olive oil spray
5 whole eggs
5 egg whites
½ cup Edam cheese, grated
salt and freshly ground black pepper
Drain most of the juice from the ratatouille.
Spray a large non-stick frying pan with olive oil and heat the pan. Add the ratatouille and flake the tuna over the top.
Beat the whole eggs and the egg whites together and season. Pour the eggs over the ratatouille and tuna. Cook over a gentle heat, lifting the edges occasionally until nearly cooked through.
Sprinkle the cheese over and finish off under a medium broiler.
Tuna Teriyaki with a Lettuce and Sweet Ginger Stir-Fry
Serves 4
Info per serving:
Calories: 262.0
Fat: 13.2g
Saturated Fat: 2.5g
Protein: 27.6g
Carbohydrate: 5.9g
4 × 4-oz tuna steaks
1 large romaine lettuce, washed and sliced at 1-inch intervals
1 tablespoon olive oil
For the marinade:
2 tablespoons Japanese soy sauce
2 tablespoons dry white wine
2 tablespoons Japanese rice vinegar or white wine vinegar
For the sauce:
1 tablespoon olive oil
2 large shallots, peeled and finely chopped
1-inch cube fresh root ginger, peeled and grated
1 large garlic clove, crushed
1 teaspoon dark, soft brown sugar
½ teaspoon sesame oil
Preheat oven to 220°C/425°F.
Combine the marinade ingredients and pour over the tuna steaks in a shallow dish, coating them well. Cover and set aside for 30 minutes. When time is up, remove the tuna from the marinade, reserving the marinade. Place the tuna on a baking sheet lined with foil and cook in the oven for 7–10 minutes.
Fry the shallots in a tablespoon of olive oil until golden. Add the ginger and garlic and continue to cook for a further minute. Add the reserved marinade and the sugar and cook until the sugar begins to caramelize and the sauce is thick and glossy. Remove from the heat and stir in the sesame oil.
Wok-fry the lettuce over a high heat in a tablespoon of olive oil until it just begins to wilt. You may need to add a tablespoon of water or soy sauce to create some steam.
Serve the fish on top of the lettuce, with some sauce drizzled over.
VEGGIE DISHES
Crustless Vegetable and Pesto Quiche
Serves 4
Info per serving:
Calories: 184.3
Fat: 9.6g
Saturated Fat: 1.9g
Protein: 10.8g
Carbohydrate: 15.9g
1 teaspoon light olive oil
1 yellow and 1 orange pepper, seeded and quartered
2 zucchini, cut into chunks
2 red onions, cut into 8 wedges
4 large eggs, beaten
½ cup semi-skimmed milk
2 tablespoons pesto
salt and freshly ground black pepper
Preheat the oven to 200°C/400°F.
Heat the oil in a non-stick pan, add the vegetables and flash-fry on a high heat for 2–3 minutes. Transfer the vegetables to an ovenproof quiche dish.
In a bowl, mix together the eggs, milk, pesto and seasoning. Pour over the vegetables and bake in the oven for 20–30 minutes until the center is just firm to the touch.
Spicy Chickpea Balls with Minty Yogurt Sauce
Serves 4
Info per serving:
Calories: 187.6
Fat: 4.8g
Ssaturated Fat: 1.6g
Protein: 7.9g
Carbohydrate: 29.4g
2 × 16-oz cans chickpeas, drained
3 garlic cloves, crushed
2 teaspoons ground cilantro
2 teaspoons ground cumin
2 tablespoons fresh chopped parsley
salt and freshly ground black pepper
olive oil for frying
For the sauce:
1⅓ cups natural yogurt
good handful of fresh chopped mint leaves
2 teaspoons lemon juice
salt and freshly ground black pepper
Place the chickpeas, garlic, cilantro, cumin and parsley in a blender or food processor and blend together. Season well and blend again until smooth.
Form the mixture into small patties.
Heat a little olive oil in a frying pan and fry the patties in small batches in the hot olive oil. Drain well on kitchen paper.
Combine all the ingredients for the sauce and chill.