Originally published on 1 February 2015, the photos were in dire need of a revamp! So here goes 🙂
Fish and Seafood
Revamped: Tuna Tzatziki Wrap
Some more lovely (and healthy) lunch options – revamped! New photos to make your mouth water 🙂
“Good for you food” doesn’t need to be boring. https://lifeistooshorttoeatlettuce.co.za/2015/01/08/tuna-tzatziki-wrap/
Corn and Mussel Chowder
I hang my head in shame – no post in 3 months… crazy! But I think most people feel like me – this year is simply going too fast. May, June and July simply seems like a blur! Phew… Anyway, time to get back on track! Here we go 🙂
This soup is super tasty and super easy to prepare!
150g chopped onion
10ml olive oil (lemon infused – or add a good squirt of lemon juice)
1 chopped chilli (can be omitted)
500ml chicken stock
400g frozen corn (pour boiling water over and leave to stand for a few minutes)
400g potato (cubed)
400g mussel meat
Salt and Pepper to taste
Fresh coriander or parsley to serve
Fry chopped onions in olive oil until soft. Add potato cubes and chicken stock and simmer until soft. Add 1/2 of corn and liquidise soup with handblender. Add rest of corn and mussel meat, season. Simmer on medium heat for about 5 minutes (mussel meat cooks quickly)
Serve with fresh coriander or parsley.
Serves 4.
1 Serving = 1 Prot, 2 CC, 1/2 Fat, 1/2 Veg
Haddock “Paella”
480g raw Haddock
250ml fat free milk
100g chopped onions
100g chopped yellow pepper
10ml olive oil
280g cooked brown rice
140g blanched peas (cover frozen peas with boiling water and leave to stand for 10 minutes, then drain)
100g cherry tomatoes, halved
2ml chopped garlic
5ml turmeric
2ml smoked paprika
Salt and Pepper to taste
Fresh Coriander to serve
Poach hadddock in milk on low to medium heat until the fish flakes easily. Remove from milk, flake and set aside.
Fry onions and peppers in olive oil until soft. Add garlic and fry for another minute or so. Stir in cooked rice, add rest of spices. Add a bit of water or chicken stock if needed. Add rest of ingredients, stir through and simmer on medium heat, covered from a few minutes.
Serves 2: 1 Serve = 2 Protein, 2 Veg, 1 Fat, 2 Carbs
Smoked Snoek and Brown Rice Salad
70g smoked snoek, flaked
140g cooked brown rice
100g cherry tomatoes (I used Woolies’ exotic tomatoes – beautiful colours!)
20g chopped onion
30ml low fat mayo
Salt and Pepper to taste
Lettuce and chopped fresh parsley to serve
Mix all the ingredients together and serve on a bed of lettuce with fresh chopped parsley
Serves 1: 2 CC, 1 Prot, 1.5 Veg, 1 Fat
Baby Potato and Seafood Stew
Serves 2
Per person: 2 CC, 2 Veg, 1 Fat, 2 Prot
400g parcooked baby potatoes, quartered
100g red onion, chopped (1 Veg)
10 ml olive oil (2 Fat)
1 tin WL chopped tomatoes (2.5 Veg)
½ tsp garlic, crushed
½ tsp chopped chillies (adjust to taste)
200g Mussel meat (2 Prot)
290g shrimp (2 Prot)
Micro veggies to serve
Fry onions in olive oil until soft, add garlic and chilies. Stir in rest of ingredients and simmer of 15 minutes (or until potato is soft). Top up with stock/water if needed.
Serve with micro veggies J
Brazilian Fish Stew
Brazilian Fish Stew
(adapted from Dizzy, Busy and Hungry Blog)
Serves 2 – 1 Fat, 2 Protein, 2 Veg
10ml olive oil
100g onion, chopped
1 TBS lime Juice
1 tsp ground cumin
1 tsp paprika
1 tsp crushed garlic
560g white fish (I used Kingklip), cut into cubes
100g yellow pepper, cut into strips
200g tinned tomatoes
Freshly ground black pepper and salt
125ml lite coconut milk
Fresh coriander to serve
Fry onion in olive oil, spices and garlic on medium heat until soft. Add yellow pepper strips and fry for about 4 minutes. Add fish, tinned tomatoes and season with salt and pepper to taste. Simmer on low heat from 20 – 30 minutes. Stir in coconut milk and heat though. Serve with fresh coriander and starch of choice (we had it with pasta rice)
You know my ‘trick’ w.r.t the coconut milk – I use fat free milk with a few drops of coconut essence (can be found at baking supply stores), instead of ‘normal’ lite coconut milk. If you use coconut milk, add an extra ½ fat serve from your allowance (1/4 per person)
Smoked Snoek and Pea Pilaf
Adapted from Fresh Living Magazine – May 2015
Serves 1
1 Fat, 1.5 Veg, 1 Prot
5ml olive oil
50g onions, chopped
1/4 teaspoon each: cumin seeds, ground coriander, 2 bruised cardamon pods
70g flaked smoked snoek
140g cooked brown rice
70g peas
Lemon juice. Salt and Pepper to taste
Fresh coriander to serve
Fry onion and spices in olive oil until soft. Add rest of ingredients (except coriander), and heat through. Serve with fresh coriander.
Creamy Haddock Pasta
Serves 2
Per serving – 1.5 Protein, 1 Milk, 1 Fat, 1/2 CC
360g haddock
500ml fat free milk
10ml extra light margarine
2 TBSP self-raising flour
A handful fresh dill
Salt and lemon pepper to taste
Poach haddock in 1 cup milk with dill added – for about 5-10 minutes until fish flakes easily. Remove haddock, flake and set aside. Using your microwave – melt margarine and stir in flour to form a thick paste. Add a bit of milk, stir until smooth. Stir into the milk haddock was poached in, make sure to get a smooth paste, stir with a whisk if lumps form. Slowly add the rest of the milk, keep stirring. Add seasoning to taste. Add flaked haddock and simmer for a few minutes to heat through.
Serve with a serving of pasta or cauliflower mash (count as extra CC (pasta) or veg (Cauliflower).
Pilchard Puttanesca
Pilchard Puttanesca
Adapted from Fresh Living Magazine May 2015
QUICK AND EASY!
Serves 2
1 Serving = 2 Prot, 2 Veg and 1 Fat (pasta excluded)
400g Pilchards in sauce (1 large tin)
400g Tomato and Onion mix (1 large tin)
½ teaspoon crushed garlic
30 ml capers
90g olives (pitted)
Lemon Juice
Salt and Pepper
Fresh Parsley and Cooked Pasta to serve
Mix all the ingredients together in a saucepan and simmer to heat through (10 minutes max). Serve with pasta (as per your formula) and fresh parsley!
