Part 20 (2/2)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Tuna with Mexican salsa

Tuna has a satisfyingly meaty texture, and it is great served with this tangy salsa, which can be as mild or as fiery as you like.

CALORIES PER PORTION 396 kCals serves 2 4 ripe tomatoes 1 jalapeno, or 3 hot green chillies (or to taste) 1 small onion a small bunch of fresh coriander, leaves only juice of 1 lime 2 tablespoons olive oil 2 x fresh tuna steaks, weighing about 150 g (5 oz) each salt and freshly ground black pepper serve with: salad leaves To make the salsa, finely chop the tomatoes, chilli and onion, being very careful to wash your hands after chopping the chillies (it is best not to do this in a food processor or blender as the salsa vegetables should be finely chopped, not pulverized). Put them in a bowl.

Finely chop the coriander leaves and add them to the bowl. Squeeze in the lime juice and season with a little salt. Mix everything together thoroughly, then cover the bowl with clingfilm and chill the salsa in the fridge for at least 30 minutes.

Put the oil in a frying pan over a high heat. Sprinkle the tuna steaks with a little salt, then put them in the pan when the oil is very hot. Cook for no more than 2 minutes before turning them over. How long they take will depend on their thickness; check by cutting into one steak with a sharp knife. Part the cut slightly and see how pink they are inside - tuna is best served rare and should be slightly pink, but cook it to taste. Just be careful not to overcook it, or it will be tough.

Season and serve immediately with the salsa on the side and accompanied by a green salad.

B.

Have a portion of healthy chips using a 175 g (6 oz) potato as well (this adds 170 calories)

C.

As for B, but use a 200 g (7 oz) potato and add a dressing to the green salad (1 teaspoon olive oil and a sprinkling of lime juice) as well (this adds 230 calories)

D.

As for C, but have larger tuna steaks, about 200 g (7 oz) each, as well (this adds 315 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Baked cod with a crispy tomato crust

If you're used to batter on your cod, you're in for a pleasant surprise, because this version with a crispy crust is much tastier.

CALORIES PER PORTION 460 kCal serves 2 2 x cod loins, weighing about 175 g (6 oz) each 1 tablespoon olive oil, plus extra for greasing 1 slice of wholemeal bread (stale is fine) or 1 tablespoon fresh breadcrumbs 2 ripe tomatoes, deseeded and very finely chopped 1 small red onion, very finely chopped 1 garlic clove, finely chopped (optional) a thyme sprig 300 g (10 oz) new potatoes a sliver of b.u.t.ter, not more than 10 g (12 oz) in total salt and freshly ground black pepper serve with: salad leaves Preheat the oven to 200C (400F) Gas mark 6. Wipe the cod loins clean, run them briefly under the tap to rinse, then pat them dry with kitchen paper. Line a large baking tin with foil, lightly oil the foil and put the pieces of fish on it, skin side down.

Put the slice of bread in a food processor or blender and whizz it into breadcrumbs. Empty them into a bowl and add the tomatoes, onion and garlic. Add the thyme leaves and stir in the olive oil. Season with salt and pepper and stir everything together well.

Pile the tomato mixture on top of the pieces of fish, spreading it out as evenly as possible. Put the fish in the preheated oven and bake until done - when the flesh is opaque and flakes easily - which will take about 10-15 minutes, depending on the thickness of the loins.

Meanwhile, put the potatoes into a pan of lightly salted cold water, bring to the boil and cook until they are tender. As soon as the fish is ready, lift it carefully off the foil and onto plates. Serve immediately, with the boiled potatoes with a little b.u.t.ter on them and a green salad.

B.

Increase the amount of potatoes to 400 g (13 oz) between 2 servings and add a dressing to the salad (2 teaspoons olive oil and 1 teaspoon lemon juice) as well (this adds 130 calories)

C.

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