400g potatoes/ 2 large potatoes (ff)
140g fresh salmon/ 2 salmon fillets (ff)
1 handful of parsley
1 lemon (ss)(sff)
Peel and cut the potatoes and boil them in salted water in a large saucepan, after 10mins put a bamboo steamer or a colander, on top of the saucepan, with the salmon in it, seasoned with salt & pepper, if using a colander cover with cooking foil to allow the salmon to steam. Cook for a further 10 mins.
When the potatoes and the salmon are cooked then remove the salmon, flake it and remove the skin, and place in a grass dish, drain the potatoes and then return to the pan, mash and allow to cool.
Add the potatoes, lemon rind & juice, parsley and salt & pepper, scup up in your hand a portion of the mix and form into a fishcake, adjusting them to a size that suits you.
Place into a fridge to allow them to stiffen.
Spray a frying pan with Fry Light and cook until browned, turn over and repeat.
1 pack of salmon slices (ff)
1 bag of watercress (s)(sff)
2 eggs (ff)
Tub of dried dill
Wipe and dry the salmon, place on a piece of cooking foil, drizzle lemon juice on the salmon, sprinkle with dill and place cut slices of lemon on the salmon. Wrap the salmon with the foil, sealing the sides to maintain the juices, fold over leaving space along the top for the salmon to swell while cooking.
Per-heat an oven to 170C (fan oven) (180C (standard oven) and cook on the middle shelf for 20 mins.
Share out a bag of watercress between two plates and cook the egg as you like it, fried or poached.
Remove the salmon and place on the watercress, add the egg and serve with a salad bowl.
2 Salmon Fillets (ff)
150g Amoy “straight to wok” udon thick noodles 0.5 Syn on Ee & G, 10 Syn on O (ff)
120g Amoy Chow Mein Stir-Fry Sauce 8.5 Syn
1 tsp Sunflower Oil 2Syn
½ onions (s)(sff)
½ red onions (s)(sff)
200g peas (ss)(ff)
200g green beans (s)(sff)
½ red peppers (s)(sff)
Light soy sauce
Place the salmon in a shallow dish, cover the salmon in light soy sauce & runny honey, and cover in Clingfilm and leave to marinade.
Preheat the grill and cook the Salmon for 5-10 mins each side.
In the meantime heat the wok and spray with sunflower oil, add the veg & cook for 5 mins, add the noodles and stir-fry sauce and cook for a further 5mins.
Plate up and place the salmon on top, serve with a salad.
Put the tikka masala in a glass bowl with the yogurt, mix together & set aside.
Place the salmon fillets in an oven-proof dish that’s been lined with tinfoil, spread the yogurt mix all over the salmon & place in the fridge to chill for 2-3 hrs.
Cook in a oven at 180C for about 30 mins until a crisp coat has formed.
Serve on a bed of couscous or rice.
½ Onion, finely chopped (s) (sff)
2 “Laughing Cow” cheese slices (part of your daily Hea allowance)
3 Medium Potatoes (ff)
6 Clove sticks
45g Low Fat cheddar cheese (1Hea)
120g Salmon Trimmings (ASDA) (ff)
120g frozen white fish fillet (ff)
200mL semi-skimmed milk (part of your daily Hea allowance)
Put the milk, dill, onion & fish into a small saucepan and cook for 10 mins, drain & save the liquid allowing the fish to cool.
In salted water, cook the peeled potatoes until cooked (approx. 20 mins), tip into a sieve and drain, mash the potato into a smooth mash using some of the milk from the fish and set aside.
In a dish mix the mash, fish & cheese together , sprinkle the chives & place in individual pie dishes, grate some cheddar from the allowance over each one, cook at 180c for 25-30 mins until cooked & browned, serve with a salad.
Pete’s Salmon, Noodles with plum & hoisin sauce (2013)
1 pack of egg noodles (ff)
1 Pack of Co-op Plum & Hoisin stir-fry sauce (5.5syns per person)
1 Carrot, finely grated (s) (sff)
1 Onion, finely sliced (s) (sff)
2 Salmon fillets (ff)
S & P
Season the salmon, heat up the frying pan & place the salmon, skin side down, allow to cook until you can see that the colour of the salmon has changed half way up the side, turn over & continue to cook until all the salmon has changed colour & cooked.(about 5mins per side)
In a wok, sprayed with frylight, cook the onion until soft, add the carrot, heat for a few mins, add the egg noodles, cook for 5 mins then add the sauce, mix well, cook until everything is cooked & hot.
Serve in a heated bowl, place the salmon on top, skin side up, remove skin & enjoy.
1 Lemon, zest & juiced (ss) (sff)
1 Onion, finely chopped (s) (sff)
1 Knorr Veg stock pot
1 Cup of garden peas (ss) (ff)
1 tbsp. honey (2.5 syn/2=1.25 syn per person)
2 Salmon fillets (ff)
2 tsp wholegrain mustard (1syn/2=0.5 syn per person)
12.5g fresh dill (half of a 25g pack) finely chopped
100g Couscous (ff)
100g Broccoli heads(s) (sff)
100g Sainsbury’s “be good to yourself” Normandy 0.1% fat Fromage frais (ff)
200mL Hot water
Boil the water & mix with the stockpot to make 200mL of stock.
Weigh out the couscous, mix together & cover, set aside.
In a small saucepan, cook the onions & peas together until soft, turn the heat off & cover, set aside.
In a small bowl mix together the fromage frais, mustard, lemon zest, juice, honey & dill, set aside.
In a hot frying pan place the salmon, skin side down, season well, cook until the side of the salmon has cooked ½ way through, turn over & repeat.
Cook the broccoli for 5 mins then drain & set aside.
In a small pan SLOWLY heat the sauce mixture until about to boil, reduce heat, stir continuously until it starts to thicken.
Mix the onion, peas & couscous together & plate up, place the salmon on top, the broccoli to one side, pour the sauce over.
*1Red chilli, finely diced (s) (sff)
*1 Pepper, finely sliced (s) (sff) *1 Bunch spring onions, sliced (s) (sff)
*1 Carrot, cut into matchsticks (s) (sff)
* Or a pre-packed stir-fry
1tbsp light soy sauce
1tbsp sunflower oil (6syn/2=3 syn per person)
1tbsp rice wine
1tbsp sweet chilli sauce (1.5 syn/2=0.75syn per person)
2 salmon fillets (ff)
150g dried noodles (ff)
Chopped fresh coriander
Drizzle of honey (1tbsp-2.5syn/2=1.25 syn per person)
Preheat the oven to 180°C, fan 160°C. Place the salmon fillets in a shallow dish. Mix the soy sauce, honey, rice wine and sweet chilli sauce, brush over the salmon and leave to marinate for 15 minutes, if possible. Place the salmon on a greased baking tray, reserving the marinade. Bake for 12-15 minutes until tender and the fish flakes easily. Meanwhile, cook the noodles as directed on the packet. Drain well.
Heat the oil in a wok and fry the pepper for 2-3 minutes until slightly softened. Add the chilli and cook for a few seconds. Add the drained noodles, reserved marinade, carrots and spring onions. Heat through, then stir in the coriander. Serve with the salmon on top. * Or use stir-fry pack, cooked as instructed, then add the noodles, serve with the salmon on top.
I used a fennel bulb in the following recipe! also slice it thinly and add to salads.
Pete’s Salmon Parcels & Couscous
2 Salmon Fillets
½ Fennel bulb, finely chopped
1 large Tomato, deseeded & finely chopped
1 small Leek, finely chopped
1tsp fish sauce
Knorr vegetable stock pot
2 spring onions
Salt & Pepper
Pre heat the oven at 220c
Cut two pieces of cooking foil so that you can make a parcel and fit inside two oven-proofed dishes.
Place the salmon skin side down and cut the lemon into slices and lie along the length of the salmon, apply the fish sauce to each piece, also the zest of a lemon. Add the Fennel, leeks and tomato, splitting the mix between the two salmon. Season well. Loosely fold the parcel and fold over at the top to allow the steam to escape. Cook for 20 mins.
10 mins before the end of the cooking time, prepare the couscous, add the stock cube to 200ml of boiling water, mix and add to the couscous, mix well then cover and stand for 10 mins.
Plate up with a bed of couscous and carefully remove the salmon from the foil remembering it will be very hot, de-skin it and cover with the cooked veg from each parcel. Add lemon juice as required. Serve with a salad.
Cook in a frying pan the chopped bacon until crisp, add all the other ingredients except the spaghetti.
Prepare an ovenproof dish lined with tinfoil, place the salmon in it and add 2 Tbsp of light soya sauce and 1 Tbsp of runny honey, fold the sides of the tinfoil over the salmon and place in the oven on the middle shelf for 18-20 mins.
Boil a saucepan of salted water and cook the spaghetti for 8-10 mins, drain off the water and add to the frying pan with the other ingredients, mix and cook until all ingredients are hot.
Plate up and place the salmon on a bed of spaghetti.
We love salmon blended with soy sauce, chili, coriander, whatever other spices you want, couple of syns worth of Thai curry paste (this is for two of us). Make it into little fish burgers, then fry for about 4 minutes each side.
I realise this is a bit late... But I rub 1/2 to 1 tsp of Ras el Hanout (Moroccan spice) and some fry light onto the salmon and grill/bake/fry (with fry light) it and serve it with sweet or normal potato wedges and some roasted peppers and tomatoes - I love it!