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Fishcakes

SERVES 1

3 eggs, separated
6 tbs fat-free quark
1 tbs cornflour
1 garlic clove, crushed
Chopped herbs, to taste
1 white fish fillet, chopped
3 crabsticks, thinly sliced

Beat eggwhites until stiff. Add other ingredients and bake in a lined tin at 180ºC for 45 minutes.

Prawn and egg salad

SERVES 2

1 tsp olive oil
4 tsp cider vinegar
600g lettuce
A few sprigs tarragon
200g prawns, cooked and shelled
4 eggs

Make a vinaigrette with oil and vinegar and some salt and pepper. Mix lettuce, tarragon leaves and prawns in a bowl.

Soft-boil eggs for 5-6 minutes. Shell carefully as yolks will still be runny. Serve eggs, while still very hot, on top of dressed lettuce and prawns.

Salmon Escalopes and Mustard Dill sauce

SERVES 4

4 thick (about 200g each) pieces salmon
2 shallots, chopped
1 tbs mild mustard
6 tsp fat-free fromage frais
Finely chopped dill, to taste
Steamed asparagus,optional

Put salmon in the freezer for a few minutes so you can cut it into thin (about 50g) slices. Gently fry slices in a non-stick pan for 1 minute each side. Set aside and keep warm. Brown shallots. Reduce heat. Add mustard and fromage frais. Simmer for 5 minutes. Return salmon to pan. Add dill. Season. Cook until heated through. Serve with asparagus.

Chicken Kebabs

SERVES 4

1 onion, peeled
1 garlic clove, peeled
20g ginger, grated
2 tbs lemon juice
100g fat-free plain yoghurt
1/2 tbs ground coriander
1/2 tbs ground cumin
1 tsp garam masala
2 tbs finely chopped coriander
800g chicken breasts, cut into 2cm chunks
Fat-free tzatziki, to serve

Purée onion and garlic in a blender. Stir in ginger, lemon juice, yoghurt, spices and coriander. Mix chicken and marinade in a bowl. Refrigerate for 2 hours. Heat a grill on high.

Thread chicken on skewers. Cook for 8-10 minutes. Serve with fat-free tzatziki.

Scallops with Soy Sauce

scallops
Soy sauce
A little chopped chives

Brown the scallops in a non-stick pan. Put them on a plate. Sprinkle with a dash of soy sauce. Leave to soak for 10 minutes. Sprinkle with chopped chives before serving.

Chocolate Pannacotta

SERVES 1

2 gelatine leaves
2 egg yolks
1 tbsp of cocoa powder
1 tbsp protein powder
100ml skimmed milk
5 tbsp fat-free fromage frais

Place the gelatine in a bowl of cold water to soften. In another bowl, combine the egg yolks, cocoa powder and protein powder, set aside. Bring the milk to the boil in a small saucepan, gently pour over the egg mixture and stir to combine.

Squeeze out any excess water from the gelatine and drop into the hot mixture, then stir until fully dissolved. Allow to cool, then add the fromage frais.

Lemon Mousse

SERVES 1

500ml Skimmed milk
2 whole eggs + 2 egg whites
125g Splenda Granulated Sweetener
60g corn flour
The zest and juice of 3 lemons

Separate the 2 eggs and keep the yolks separate for later.

Place the lemon zest in a small saucepan together with the milk. Bring to the boil stirring constantly. Beat together using an electric beater, the egg yolks and Splenda.

Add the reserved juice from the 3 lemons together with the flour and mix well. Once the milk has reached a gentle boil, transfer one ladle full to a separate bowl and beat on medium speed for two minutes.

Put this back into the saucepan and bring back to the boil stirring constantly. Continue cooking and stirring until the mixture reaches a thick creamy consistency.

Transfer to a serving bowl and allow to cool.

In a clean bowl, using the electric beater, beat the egg whites with a pinch of salt, until soft peaks form and the tips curl up and over.

Gently fold the beaten egg whites into the cooled milk, divide into individual glasses or ramekins and refrigerate for a minimum of two hours.

Lemon Sole fillets stuffed with Scallops

SERVES 4

4 dab or lemon sole
16 scallops
Juice of 3 lemons
salt and black pepper
1 tsp cornflour
2 tbsp 3% fat cream
Chives

Preheat oven to 200C/400F/Gas 6.

Cut each filet in two lengthways.Place one scallop on top of each piece and roll it up. Use wooden cocktail sticks to secure the rolls. Arrange in an ovenproof dish. Place remaining scallops aound the fish rolls. Pour over the juice from 1 lemon and season lightly. Bake for 20 mins.

Meanwhile, warm the juice from the remaining lemons in a pan over a gentle heat. Dissolve the cornflour in 2 tabsp water. Once the lemon juice starts to simmer, stir in the cream and whisk to combine thoroughly. Leave on a gentle heat for a few minutes, stirring all the time then add the cornflour and stir well as the sauce starts to thicken. Add salt and pepper.

Serve fish on warmed plates, pour over sauce and sprinkle with chives.