Category: Fish & Seafood

The patties are very soft and you will need to take care turning them. This is not a recipe for the heavy handed but if you want a fish patty without all the breadcrumbs or flour it is worth the juggling act. Besides they taste great!

Serves: up to 6 (310 Calories per serve – makes 12-14 patties & Caulirice)
Total calories per recipe: 1860

Preparation Time: 10 minutes

INGREDIENTS – Patties
2 x 415g tins Pink Salmon (drained) – 1072 calories
120g Onions/ shallots – 40 calories
2 medium Carrots (200g) – 64 calories
2 large egg whites – 32 calories
1 Tablespoon Lemon Grass Paste – 28 calories
100g light Ricotta cheese – 78 calories
Freshly ground black pepper.

Caulirice, double recipe made with 800g cauliflower – 192 calories (see easy microwave recipe)

INGREDIENTS – Cranberry Curry Sauce
80g dried cranberries – 259 calories
1 teaspoon curry powder – 14 calories
1/2 teaspoon minced garlic – 3 calories
Massel stock cube – 25 calories
1 teaspoon guar gum – 9 calories
1 teaspoon olive oil – 44 calories
2 cups water

METHOD: Patties
Peel and quarter onion and place in food processor.
Leaving skin on top carrot and cut into chunks and place in food processor. Processor until fine.

Place in microwave proof bowl fitted with a lid.
Microwave 6 minutes on high and set aside to cool.
Drain Salmon and place in food processor with lemon grass paste, Finely slice spring onion and add to salmon.
Pour into large bowl and add cooked carrot & onion to salmon and mix well.
Drop into non-stick frypan turning once well-browned.
Prepare Caulirice just before serving (8 minutes)

METHOD: Cranberry Curry Sauce
Place cranberries, curry powder, garlic, stock cube and water in a small saucepan.
Bring to the boil then turn to a simmer for 10 minutes.
Combine oil and guar gum well.
Using a Barmix or processor, process sauce until 1/2 berries are smooth.
Turn up heat and gradually stir in oil gum mixture to thicken gravy.
Serve patties on bed of Caulirice and serve topped with Cranberry Curry Sauce

Zucchini Cottage Slice with Herb Fish – 450 Calories per serve
Serves: 8 (450 calories per serve)
Preparation Time: 25 minutes.

INGREDIENTS
850g zucchini – 102 calories
60g Vita-Weat Biscuits – 258 calories
Freshly ground black pepper.
400g lite cottage cheese – 368 calories
Small onion – 20 calories
6 green stuffed olives – 30 calories
5 cloves garlic – 25 calories
2 tablespoons grated Parmesan – 70 calories
1 desert spoon dried mint – neg
1 desert spoon dried parsley – neg
1/4 cup (30ml) extra virgin olive oil – 550 calories

Juice of 1/2 lemon – 15 calories
Fish per person: 200g white filleted fish thawed or fresh & 3 slices fresh lemon each – 200 calories each
1x 100g red skinned potato per person – 70 calories each
Coconut oil spray & foil to wrap fish. (calories include in above)

METHOD

1. Brush herb mixture over sliced zucchini
2. Wash & slice zucchini into 3mm slices and set aside. Slice onion fine and set aside separately.
3. Using a food processor * roughly process Vita-Weat biscuits. Place cottage cheese in bowl and stir in crushed biscuit.
4. In food processor finely process olives, garlic, mint, parsley, lemon juice and oil. Place 2 teaspoons of the mixture aside for the fish.
5. Lightly spray a lamington tray or 17x30cm casserole dish with coconut oil.
6. Divide zucchini into 3 portions and layer the first on the base of the tray. Brush zucchini with oil paste and top with 1/3 cheese and biscuit mixture crumbling over evenly.
7. Repeat process twice more ending with the cottage mixture. Top with Parmesan.
8. Place in moderate oven and bake for 50-60 minutes
9. Cut of enough foil to cover a fish fillet and lay on bench. Lightly spay with coconut oil and place one fillet on each piece of foil.
10. Brush fillets with the remainder of the herb mixture and lay 3 slices of lemon on top. Seal fish completely and place in oven on tray after zucchini slice has cooked for 20 minutes.
11. In the last 6 minutes cook potatoes in microwave on high and serve one with 1/8 of the slice. Remove foil from fish by placing on plate, opening foil, tearing in two and then sliding out from under fish.

NOTES:
Prepare extra fish and freeze for easy baking another day.
Prepare double herb mixture and freeze in ice-cube trays for basting other meals.
Olive oil can be used in place of the coconut oil. Omitting the Parmesan is not preferable as it is what gives the top a tasty cheese flavour.
Slice can be reheated the next day and tastes just as good.
* I use a small hand-mix type processor for many of my recipes. It is smaller and less cumbersome to use and clean.

Serves: 6 (250 calories per serve)
Preparation Time: 20 minutes.

INGREDIENTS (Eggplant)
630g small long purple eggplants – 132 calories
100ml Mild Mexican Sauce – 42 calories
1 teaspoon Sesame Oil – 41 calories
1/4 cup fresh parsley sprigs) – 6 calories
1 tablespoons Worcestershire sauce – 15 calories
5g Parmesan cheese, block for fine grating – 23 calories
Freshly ground black pepper.

INGREDIENTS (Tuna Crunch and vegetables)
1 large red onion (60g) – 20 calories
2 large cos lettuce leaves (or substitute) – 9 calories
60g Wholegrain Sakata Rice Crackers – 238 calories
100g mushrooms – 25 calories
400g Tinned tuna in brine (drained) – 357 calories
1 large egg – 84 calories
50ml Mild Mexican Sauce – 21 calories
100g light ricotta cheese – 126 calories
5g Parmesan cheese, block for fine grating – 23 calories
Freshly ground black pepper.

METHOD (Tuna Crunch and vegetables)

Wash, dry and cut eggplant in half length-ways.
Finely chop parsley and place in a bowl with all ingredients except Parmesan cheese and mix well with a fork.
Place eggplant in bowl and coat with sauce mixture.
Place coated eggplant on baking paper on an oven tray and season with salt and pepper.
Using a fine grater or micro-plane grate Parmesan over the top of the eggplant.

Place under grill turning every 2 minutes until cooked.(approx 6-8 minutes)
Return to oven a few minutes before Tuna Crunch is ready to ensure the vegetables are served hot.

METHOD (Tuna Crunch and vegetables)

Place lettuce leaves on baking dish as base.

Drain tuna and place in food processor with rice crackers mushrooms (reserve one for decoration) and egg and process until smooth.
Spread tuna mix over lettuce base and top with ricotta cheese.

Using a fine grater or micro-plane grate Parmesan over the top of dish.
Season with salt and pepper.

Place in moderate oven for 20-30 minutes or until baked and golden.

6-7 minutes before serving microwave 3 single serve mixed microwave vegetable bags to serve with meal.
Place small spoonful of sauce ob top of microwaved vegetables upon serving.

NOTES:
The veggie bags I used were Heinz Steam Fresh. The varieties vary and this one was one of the higher calorie vegetable combination but I felt better colour for the dish.

Serves: 5 (184 calories per serve)
Serving as pictured – 2 dumplings.
Preparation Time: 10 minutes.
INGREDIENTS
425g Can tuna in brine or spring water (drained) – 404 calories
150g / 2 medium carrots – 45 calories
150g Chinese cabbage – 19 calories
60g / 1 small onion – 20 calories
2 cloves garlic – 10 calories
2 tablespoons freshly squeezed orange juice (optional) – 22 calories

4 tablespoons Organic Soy Sauce – 70 calories
METHOD
Remove ends of carrot and grate with skin on. Squeeze orange juice over and rub through.
Crush garlic and dice onion finely (or process fine)
Slice cabbage fine and give a rough chop.
Combine all ingredients in a bowl except the sauce and mix well.
Prepare a wide flat tray with warm water and place rice papers beside tray.
Lay a clean tea-towel on bench to catch excess water from wrapper.
Dip a single wrapper in warm water until it softens and lift out onto tea-towel. Using a 1/4 cup measure scoop out a packed 1/2 cup of mixture and place in centre of softened wrapper. Gather up sides of wrapper and lift into steamer. Twist top of wrapper as best as possible. The wrapper will seal as it cooks and the rice pastry sticks to itself.
Repeat for the remaining 11 wrappers placing in steamer trays. This will take up 2 trays.
Steam for 10minutes and serve with 1 tablespoon of organic soy sauce per serve.

NOTES:

Add a green salad with a drizzle of lemon juice and you will still have a very low meal full of goodness.

Freeze cooked dumplings and reheat in oven in a tray covered in foil. They can be fried but the calorie count soars.

They taste awesome!

Makes 15 x 80-90g burgers. Preparation Time: 15 minutes

INGREDIENTS
2 x 415g tins Pink Salmon (drained) – 1050 calories
4 cloves garlic – 20 calories
115g Onions – 35 calories
3 spring onions – 15 calories
2 medium Carrots (200g) – 64 calories
2 large egg whites – 32 calories
Zest and juice of 1 lemon – 25 calories
6g fresh ginger – 5 calories
110g oat bran (3/4 cup) – 390 calories
1 teaspoon olive oil – 44 calories

METHOD

Grate carrot with skin on and set aside in large bowl.
Peel and quarter onion.Peel garlic and roughly chop spring onion.
Place onion, garlic, spring onion, ginger and 1 can of salmon in food processor and pulse until chopped fine but not mash.
Add oat bran, lemon zest and pulse lightly again until combined.
Add onion mix to carrots. Pour in remaining can of drained salmon, lemon juice, egg whites and mix until combined.
Mixture should be solid enough to pat into balls with hands. Divide mixture into 15 (approximately 1/3 cup portions) and pat into burger shapes and place on plate.
Refrigerate until ready to cook. (Can be cooked straight away)
Heat a non-stick frypan and add olive oil – Do not let smoke!
Place burgers in frypan turning once until well-browned approximately 2-3 minutes either side.
Serve with desired salad or side vegetables.

NOTES
The patties are soft and do not need any dressing. The lemon zest is the magic ingredient in this dish and a favourite in our home now! Burgers can be frozen for quick dinners in busy households.

Serves: 6 (308 Calories per serve – approximately 79 Calories per 100g)
Total calories per recipe: 1911

Preparation Time: 10 minutes.

INGREDIENTS

420g Yellow capsicum & or yellow peppers – 90 calories
200g Carrots – 10 calories
300g Zucchini – 36 calories
820g Seafood salad extender – 805 calories
400g Can of brown lentils (drained) – 292 calories
400g Can of corn kernels (drained) – 292 calories
300g Frozen sliced beans – 120 calories
60g Fish sauce – 34 calories
60g Oyster sauce – 90 calories
1 teaspoon Sesame oil – 45 calories
1 tbsp. Grated fresh ginger – 5 calories

METHOD

Wash and roughly chop peppers, carrots and zucchini into small pieces. Add beans, stir and set aside.
Roughly chop seafood salad and place into large bowl.
Drain lentils and corn and add to seafood.
In a mug or small container mix together sauces and oil.
Heat no-stick wok or fry-pan and add vegetables, frying until cooked.
Add seafood, lentils and corn and heat through.
Lastly add sauce mixture and stir though. Divided mixture into 6 potions and serve.

NOTES:
SEAFOOD SALAD:
I buy the blank label 1kg packets of Seafood Salad in the frozen section of the supermarket and keep in the freezer for convenience.

Serves: 3-4 (197-263 Calories per serve)
Preparation Time: 15 minutes.
INGREDIENTS

60g Light Ricotta – 61 calories
185g tin Tuna in springwater (drained) – 144 calories
40g Mushrooms – 10 calories
100g Carrots – 30 calories
25g onion – 7 calories
400g Zucchini – 48 calories
25g Potato flour – 80 calories
50g corn kennels – 105 calories
4 egg whites – 60 calories
30g Ground almonds – 174 calories
10g Parmesan cheese – 39 Calories
Coconut or olive oil spray – 30 calories
METHOD

Prepare baking tray with light spray of coconut or olive oil.
Dice mushrooms and grate carrot and zucchini.
Add all ingredients except for almonds in bowl and mix throughly.
Sprinkle with ground almonds.
Bake in moderate oven 30 minutes or until cooked through.

NOTES:
This is a high protein dish. Serve it on a bed of light green salad and tomatoes. (add calories)

Serves: 3 (305 Calories per serve)
Total calories per recipe: 913
Preparation Time: 5 minutes.
INGREDIENTS
290g Broccoli – 50 calories
400g Frozen or fresh scallops – 302 calories
500g Frozen Stir fry vegetables supreme – 165 calories
3 teaspoon Sesame oil – 120 calories
1/2 teaspoon Guar gum (Xanthan gum) – 4 calories
Sauce
3 Tablespoons Ketjup mantis – 90 calories
1 Tablespoon minced ginger – 15 calories
3 Tablespoons Ketjup mantis – 90 calories
2 Tablespoons oyster sauce – 30 calories
3 Tablespoons Hoi Sin sauce – 99 calories
1/2 inch fresh (frozen) ginger (grated) – 5 calories
Juice of 1/2 large lemon – 15 calories
METHOD

1. Wash and cut broccoli into small pieces and set aside.
2. Combine all sauce ingredients into a bowl.
3. Combine sesame oil and Guar gum in a small bowl or glass.
4. Heat no-stick wok or fry-pan and add broccoli and frozen vegetables, frying until thawed.
5. Add scallops and sauce and stir until cooked.
6. Lastly add oil mixture and stir though until the juice thickens. Divided mixture into 3 potions and serve.

• Drain tuna and place in large bowl.
• Finely slice spring onion and add to tuna.
• In food processor finely process Ryvita, ground pepper and walnuts together.
• Add lemon juice and egg whites and stir in well.
• Add Cottage cheese and mix until well combined and tuna well broken up.
• Divide into 7 patties (using a 1/3 cup measure packed with mixture) and form into balls with hands.
• Gently pat down and refrigerate until ready to cook.
• Dry fry or add olive oil for better flavour (add calories) for 3 minutes each side or until well browned.NOTES:

The patties are quite soft inside. When you fry them you want a nice crisp top. We prefer to use the olive oil as it is a good oil in out diet but you will have to add the calories and perhaps only have one patty instead of two. This may be difficult as these are delicious and a favourite meal in our home. I think the cheese gives it a naughty cheese flavour.
Freeze extra patties for easy to make meals.
Add side salad calories. Avocado is nice with this meal but be conservative as it is healthy but fattening.