Weight Watchers Recipes: Salmon pasta salad

Salmon pasta salad

SERVES: 6
CALORIES/SERVING: 280
WW POINTS PER SERVING: 5
FAT: 8.9G
PREPARATION TIME: 10 MINUTES
COOKING TIME: 25 MINUTES

• 2 X175g (2 X 6oz) fresh salmon fillets, skinned and boned
• 1 tsp vegetable bouillon stock powder
• 225g (8oz) [uncooked weight] pasta shapes
• 1 vegetable stock cube
• 300ml (1/2 pint) virtually fat free fromage frais
• juice of 1/2lemon
• 1 small red onion, finely chopped
• 1 tbsp chopped fresh chives
• pinch of sweet paprika
• fresh dill to garnish

1 Cook the salmon by poaching in a little water containing the stock powder for 8-10 minutes over a low heat. Lift the salmon from the pan and allow to cool.
2 Cook the pasta in a large saucepan of boiling water with the stock cube. Drain the pasta thoroughly and transfer to a mixing bowl. Add the fromage frais, lemon juice, onion, chives and paprika.
3 Carefully flake the salmon into the bowl, removing any bones and skin. Combine all the ingredients with a large metal spoon, taking care not to over-mix and break up the fish too
much.
4 Spoon into a serving dish and chill until required. Garnish with fresh dill.

Weight Watchers Recipe: Baked salmon with tomato and lime salsa

Baked salmon with tomato and lime salsa

SERVES: 2
CALORIES/SERVING: 380
WW POINTS PER SERVING: 7
PREPARATION TIME: 5 MINUTES
COOK ING TIME: 15 MINUTE
Sweet and sour flavours of tomato and lime add the perfect touch to this salmon dish.

• 2 fresh salmon fillets, skinned and boned

for the marinade

• 1 tbsp runny honey
• zest and juice of 1 lime
  
• 1 tsp coriander seeds
• 1 tsp finely chopped pickled ginger
• salt and freshly ground black pepper

for the salsa

• 4 ripe tomatoes
• 4thin slices red chilli
• 1 tbsp finely chopped fresh chives
• zest and juice of 1 lime
• salt and freshly ground black pepper

1. Preheat the oven to 200C, 400F, Gas Mark 6. .
2. Place the salmon fillets in an ovenproof dish and season each fillet on both sides with salt and black pepper. Combine the marinade ingredients and pour over each piece of salmon. Bake in the oven for 10 minutes until just cooked.
3. Meanwhile, make the salsa by skinning the tomatoes and placing in boiling water for 10 seconds. Remove and place immediately in a bowl of iced water. Peel away the skin, cut in half and remove the seeds with a teaspoon. Chop the flesh into dice and mix with the other salsa ingredients.
4. Serve the salmon hot from the oven with the salsa on top.

Weight Watchers Recipe: Baked cod with Parma ham and saffron couscous

Baked cod with Parma ham and saffron couscous

SERVES: 4
CALORIES/SERVING: 361
WW POINTS PER SERVING: 7
PREPARATION TIME: 5 MINUTES
COOKING TIME: 20 MINUTES

• 4 fresh cod fillets, skinned and boned
• 8 large basil leaves
• 8 slices Parma ham
• 225g (8oz) [uncooked weight] couscous
• 300ml (1/2 pint) vegetable stock
• pinch of saffron
• 1 red pepper, seeded and finely diced
• 1 tbsp chopped fresh chives
• salt and freshly ground black pepper

1. Preheat the oven to 200C, 400F, Gas Mark 6.
2. Place the cod fillets in an ovenproof dish. Season each fillet on both sides with salt and black pepper. Place 2 basil leaves across the top of each fillet. Wrap each piece of fish in 2 slices of Parma ham.
3. Place in the oven for 15-20 minutes until cooked through. Place the couscous in a large bowl. Add the saffron and red pepper. Make up the stock with boiling water and pour over the
couscous. Cover with a clean tea towel and allow to stand for 1 minute. Remove the tea towel and fluff up the grains with a fork.
4. Arrange the couscous on a serving plate and place the cod fillets on top. Just before serving sprinkle with chopped fresh chives.

Weight Watchers Recipe: Thai fish cakes with dill sauce

Thai fish cakes with dill sauce

SERVES 4
Calories/ SERVING (2 FISH CAKES) :221
WW points per serving: 4
PREPARATION TIME 30 MINUTES
COOKING TIME 10 MINUTES

• 450g (1 lb) boiling potatoes
• 450g (1 lb) white fish, skinned and boned
• 4 spring onions, finely chopped
• 3 tsps Thai red curry paste
• 1 tbsp chopped fresh dill
• 50g (2oz) fresh breadcrumbs
• olive oil spray
• salt and freshly ground black pepper
• for the dill sauce
• 4 tbsps virtually fat free fromage frais
• 1/2tsp ground turmeric
• 1 tbsp chopped fresh dill
• 2 tsps lemon juice
• 1 tbsp chopped fresh parsley
• salt and freshly ground black pepper

1. Peel the potatoes and chop into small pieces. Place in a saucepan, cover with boiling water and cook until tender. Drain well and mash until smooth. Place in a mixing bowl. Cook the fish either in a steamer above the potatoes or poach for 10 minutes in a little milk.
2. Allow the fish to cool, then flake the fish into the potatoes. Add the spring onions and red curry paste, mix well and season with salt and black pepper.
3. Divide the mixture into eight portions. Mix together the dill and breadcrumbs. Roll each fish cake in the breadcrumbs and dill mixture and shape with a palette knife. Lightly spray a non-stick pan with olive oil spray. Add the fish cakes and dry-fry for 6 minutes on each side.
4. Place the sauce ingredients in a small bowl and mix well.
5. Serve the fish cakes hot with the dill sauce

Weight Watchers Recipe:Tomato and baked cod

Tomato and baked cod

SERVES 4
CALORIES/SERVING: 219
WW POINTS PER SERVING: 4
PREPARATION TIME: 1 5 MINUTES
COOKING TIME: 15 MINUTES

• 1 kg (2lb) thick cod fillet, skinned, boned and cut into 4 steaks
• 1 large red onion, finely chopped
• 1 garlic clove, crushed
• 4 ripe tomatoes, diced
• 1 tsp paprika
• 1 tsp ground turmeric
• 1 tsp saffron
• 1 tbsp chopped fresh parsley
• juice of/6 lemon
• salt and freshly ground black pepper

1. Preheat the oven to 200C, 400F, Gas 6.
2. Season the fish well on both sides and place, skin-side down, in an ovenproof dish. Preheat a non-stick pan, add the onion and dry-fry until soft. Add the garlic, tomatoes and spices and cook briskly for 4-5 minutes. Add the parsley and lemon. Season well with salt and black pepper.
3. Spoon equal amounts on to each cod steak and place, uncovered, in the hot oven for 12-15 minutes or until just cooked. When just cooked, the cod should flake easily when teased with a fork.

Weight Watchers Recipe: Sardine Snack

Sardine Snack

Serves: 3
Fibre 0.3g, protein 17g, fat 29g
Calories/serving: 343
WW points per serving: 6

• 1 x 9o-g /3 1/2-oz can skinless and boneless sardines, drained
• 3/4 teaspoon dried dill
• 3 hard-boiled eggs, mashed
• 1/4teaspoon salt
• 18og 6oz soft cream cheese, softened
• 30g/1oz chopped onion
• 3/4 teaspoon fresh lemon juice
• lettuce leaves

1. Blend all the ingredients in a blender or food processor until smooth. Serve, well chilled, on a bed of lettuce leaves.

Weight Watchers Recipe: Devilled-salmon Eggs

Devilled-salmon Eggs

12 egg halves
Fibre 0g, protein 5g, fat 5.7g
Calories/serving: 74
WW points per serving: 1

• 6 eggs
• 3 tablespoons mayonnaise
• 12og/4 1/2oz boneless cooked flaked salmon, canned or smoked (plus extra for garnish if desired)
• 1/2 teaspoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon salt
• dash freshly ground black
• pepper sprigs dill, to garnish (optional)

1. Place the eggs in a saucepan, cover with cold water and bring to the boil. Cover the pan, remove from the heat and leave to stand for 18 minutes, then run the eggs under cold water and remove the shells.
2. Slice the eggs in half lengthways and remove the yolks.
Mash the yolks and mayonnaise together until smooth, then add all the remaining ingredients, except for the dill, and mix well.
3. Spoon the mixture into the egg whites and garnish with additional pieces of salmon and sprigs of dill, if desired. Refrigerate for at least 30 minutes before serving.

Weight Watchers Recipe: Fish Stock

Fish Stock

825ml/8floz serving
Fibre 0.5g, protein 19g, fat 1.3g
Calories/serving: 97
WW points per serviong: 1

• 900g/2lb fish and fish bones
• 2 litres/3 1/2 pints water
• 2 cloves
• 1 /2 teaspoon mace blades
• 3 celery sticks, with tops, diced
• 1 sprig parsley, chopped
• 1 bay leaf
• 5 peppercorns
• 1 tablespoon salt

1. Place all the ingredients in a deep saucepan. Cover tightly and bring to the boil, then turn down the heat and simmer gently for 45 minutes. Strain, cool and store in the refrigerator until needed. Use as directed in recipes.

Fish Chowder Recipe - 8 points

Fish Chowder

Serves: 6
Fat 33g, protein 27.3g, fibre 0.3g
Calories/serving: 418
WW points per serving: 8

• 9oog, 2lb cod fillets
• 4 rashers bacon, diced
• 1 small onion, peeled and chopped
• 2 tablespoons chopped parsley
• 50oml/16floz Fish Stock
• 1 bay leaf
• 1 teaspoon salt freshly ground black pepper to taste
• 50oml/16floz double cream

1. Cut the fish fillets into 2.5-cm/1-in cubes.
2. Place the bacon in a deep saucepan over a low heat and saute until golden brown. Add the onion and saute until transparent, then add the parsley and cook for i minute more.
3. Add the Fish Stock, bay leaf, salt and pepper, then cover and cook for a few minutes to combine the flavours. Add the fish and simmer for 10 minutes, then add the cream and warm until just heated through but do not let it boil. Serve immediately.

Fresh Tuna and Avocado Salad Recipe - 5 points

Fresh Tuna and Avocado Salad

Serves: 6
Fibre 2.1g, protein 34.6g, fat 12.3g
Calories/serving: 269
WWpoints per serving: 5

• 675g/1 1/2 lb fresh tuna steaks butter, for basting
• 1 large avocado, stoned, peeled and cubed
• 2 celery sticks, chopped
• 6 radishes, sliced
• 1 tablespoon fresh lemon juice
• 1 tablespoon tarragon vinegar
• 1/2 small onion, peeled and chopped
• 1/4 teaspoon cayenne pepper
• salt to taste
• 1 recipe Lime Dilt Dressing

1. Heat the grill to its highest temperature. Grill the tuna steaks for 5 minutes on each side. If necessary, baste with butter during cooking to prevent the tuna drying out.
2. Toss all the ingredients, except for the tuna, in a medium bowl until well combined, then drizzle with the Lime Dill Dressing. Divide between 6 plates.
3. Slice the fish into strips and place across the top of each plate of salad.

Marinated GriddleTuna Reicpe - 5 points

Marinated griddled tuna

Serves 4
Preparation time: 45 minutes
Cooking time: 10 minutes
Calories/serving: 25
WWpoints per serving 5

• 4 thick tuna steaks
• olive oil spray (e.g. Fry Light)
• salt and freshly ground black pepper

for the marinade

• 4 tbsps light soy sauce
• zest and juice of 2 limes
• 1 small red chilli, seeded and finely chopped
• 1 X 2.5cm (1 in) piece fresh ginger, peeled and finely chopped

1. Place the tuna steaks in a shallow dish and season with black pepper.
2. Combine all the marinade ingredients in a small bowl and pour over the tuna. Leave to marinate for 30 minutes.
3. Preheat a non-stick griddle pan and lightly spray with a little olive oil spray.
4. When the pan is very hot carefully add the tuna steaks and cook quickly for 2-3 minutes on each side. Don't overcook them or the texture will become tough and dry. Serve hot. You can serve the tuna with cooked vegetables or salad.

Tuna and Sweetcorn Pasta Recipe- 8 points

Tuna and sweetcorn pasta

Serves: 3
Calories/serving: 408
WWpoints per serving 8
Fat 5g
Preparation time:10 minutes
Cooking time:30

• 150g (5oz) [uncooked weight] pasta shells
• 1 vegetable stock cube
• 1 medium onion, chopped
• 50g (2oz) mushrooms, chopped
• 1 X 185g can tuna in brine, drained
• 1 X 142g can sweetcorn, drained
• 1 can Campbell's Condensed 99% fat free mushroom soup
• 1 tablespoon chopped fresh parsley
• 1 teaspoon chopped fresh dill
• 25g (1 oz) grated low-fat Cheddar cheese
• freshly ground black pepper

1. Cook the pasta in boiling water with the vegetable stock cube.
2. Preheat a non-stick pan. Add the onion and dry-fry until soft. Add the mushrooms, tuna, sweetcorn and mushroom soup and heat through, leaving to simmer gently for 5 minutes. If the sauce is too thick, add a little skimmed milk. Add the fresh herbs towards the end of cooking and season with black pepper.
3. When the pasta is cooked, drain and rinse well in boiling water. Mix into the sauce. Place in a shallow, ovenproof dish and top with the grated cheese.
4. Place under a hot grill until the cheese has melted. Serve immediately.

Lime Tuna Recipe - 7 points

Lime Tuna

Serves 4
Fibre 0.5g, protein 42g, fat 18g
Calories/serving: 345
WWpoints per serving: 7

• 2 tablespoons rated lime zest
• 2 teaspoons coarse salt
• 2 teaspoons roughly ground coriander seds
• 1 1/2 teaspoons freshly ground black peppre
• 1 1/2 teaspoons ginger
• 4 tablespoons olive oil
• 4 ( 2.5 cm) tuns steaks ( about 675g)
• 280g rocket leaver
• 1 teaspoons red wine vinegar
• salt and freshly ground pepper

1. Rinse the fish and dry on kitcken paper.
2. Mix the lime zest, salt, coriander, ginger and pepper together in a small bowl. Add 1 teaspoon of the olive oil and mix well to form a paste . Spread the paste on both of the tuna steak.
3. Heat 1 tablespoon of olive oil in a large frying pan over a high heat. Sear the steack for 2-3 minutes on each side for rare doneness. If you preffer your fish well done, increare the cooking time by 2 minutes per side.
4. While the fish is cooking, toss the rocket with the remaining olive oil and the vinegar. Add salt and pepper. To serve, cut the tuna into 0.5 cm ( 1/4 in) slice and lay over the rocket salad.

Salmon Salad Recipe - 10 points

Salmon Salad Recipe

Serves 2
Fibre 3.1g, protein 40g, fat 33.5g
Calories/serving 488
WWpoints per serving 10

* 2 salmon fillets
* whole leaves of 1 chicory head
* 1 small tomato, peeled and quartered
* 1 small ripe avocado, stoned pelled and diced
* 1/4 small onion, peeled and diced
* 6 stoned black olives
* 2 tablespoons/servings Lime Dill Dressing

1. Place the salmon fillets in a saucepan, cover with wateh and add seasoning ( such as fresh parsley, slice of lemon or black pepper). Cover the pan and simmer the fish for 7 to 10 minutes,
until cooked. Remove the fish from the pan. allow to cool, then cut into 2.5cm/1 in wide stips.
2. Wash and dry the chicory leaves. Chop the tomato, avocado, onion and olives and mix together in a bowl.
3. place the chicory leaves in a daisy formation in a round, shallow salad bowl.
Place strips of the salmon in each of the chicory leaves and dot with Lime Dill Dressing.

Fresh Tuna and Avocado Salad Recipe - 5 points

Fresh Tuna and Avocado Salad Recipe

Serves: 6
Fibre: 2.1 g
Protein: 34.6 g
Fat: 12.3 g
Calories/serving: 269
WW Points: 5

• 675 g fresh tuna steaks butter, for basting
• 1 large avocado, stoned, peeled and cubed
• 2 celery sticks, chopped
• 6 radishes, sliced
• 1 tablespoon fresh lemon juice
• 1 tablespoon tarragon vinegar
• ½ small onion, peeled and chopped
• ¼ teaspoon cayenne pepper
• salt to taste
• 1 recipe Lime Dill Dressing

1. Heat the grill to its highest temperature. Grill the tuna steaks for 5 minutes on each side. If necessary, baste with butter during cooking to prevent the tuna drying out.
2. Toss all the ingredients, except for the tuna, în a medium bowl umil well combined, then drizzle with the Lime Dill Dressing. Divide between 6 plates.
3. Slice the fish into strips and place across the top of each plate of salad.