Fish & Seafood

400 g dried fettuccine 300 g green beans, trimmed, finely shredded lengthways 160 g low -fat cream cheese 95 g can salmon (in water) 6 tsp baby capers, drained 3 Tbsp lemon juice Ground black pepper, to taste 2 lemons, cut in wedges Read more
200 g Penne (or similar pasta) 500 g broccoli florets 30 g Oil spray 2 Tbsp butter 30 g flour 1 clove garlic, crushed 1 pinch dried red chili flakes 500 mL milk 185 g canned tuna in water, drained, flaked 2 tbsp oil-free sun-dried tomatoes, sliced 50 g grated mozzarella cheese Fresh basil Read more
450 g asparagus, cooked 600 g rocket (ruccola), washed 3 tomatoes, sliced 2 Tbsp capers, drained 3 Tbsp grated parmesan cheese 200 g hot-smoked salmon 600 g sliced new potatoes 3 tbsp low-fat French dressing Read more
16 large shrimp, uncooked, deveined 3 large limes 2 cloves garlic, crushed and peeled ¼ tsp black pepper 2 tsp (10 mL) olive oil 2 Tbsp fresh cilantro, cleaned and chopped 10 medium cherry tomatoes, rinsed and dried 10 small white-button mushrooms, wiped clean and stems removed Read more
Shrimp & quinoa salad
400 g fresh broccoli 1 yellow or red bell pepper 1 garlic clove (finely chopped) 350 g fresh or frozen large raw shrimp (peeled and deveined) Ca. 300 g cups dry quinoa (cooked according to package directions 1/2 tsp dried thyme leaves 1/2 tsp ground black pepper   Lemon Vinaigrette: Read more
1 small can of tuna (in water), ca. 200 g 1 shallot, finely diced 1 hand full parsley, finely chopped 2 sardines, finely chopped 50 g tofu (calcium-set) finely chopped 50 g quark (or use fromage blanc or fromage frais) 100 g cottage cheese Ground pepper to taste 4 slices of dark sesame bread or whole wheat bread 1 hardboiled egg (sliced, as garnish)   Read more
60 g prawns, peeled, deveined and minced 40 g minced chicken 4 firm white tofu squares (calcium-set) 1 green onion, chopped 1 egg, lightly beaten salt and white pepper to taste 1 teaspoon sesame oil 2 teaspoon cornflour 30 g oil for frying Sauce: Read more
1 tin of sardines (ca. 125 g tin) 4 eggs Handful of finely chopped parsley 1 small shallot (diced finely) 2 cloves of garlic, finely chopped Pepper and salt to taste Read more
Spicy Sardine and Parmesan Fritters
Ingredients 2 tins of sardines (ca. 125 g tin) 2 eggs 2 cloves of garlic, finely chopped 1 handful of parsley 150 g. breadcrumbs 2 Tbsp grated parmesan cheese 2 Tbsp Sriracha sauce (or other spicy sauce for e.g. sambal oelek or piri piri) 2 Tbsp fresh lime juice 2 Tbsp soy sauce 15 g Vegetable oil Squeeze of fresh lemon juice Lettuce leaves Read more
Ingredients 500 g  50 g  50 g500 ml125 g    2 g    2 g cod filletsbutterflourmilkgrated Cheddar cheesesaltfreshly ground pepper     Read more

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