Baked Linefish with Minted Mango Yoghurt

4 x 200 g portions filleted linefish; skin on 60 ml olive oil

salt, milled black pepper, cayenne pepper

30 ml freshly squeezed lemon juice Tabasco sauce

Minted Mango Yoghurt

250 ml plain, thick yoghurt

1 medium, ripe stringless mango, peeled, pipped and chopped

leaves plucked from 2-3 sprigs fresh mint

Set the oven at 220 °C. Pour the olive oil into a baking dish to fit the fish snugly, add the fillets and turn to coat. Season with salt and pepper and sprinkle with lemon juice and a few drops of Tabasco.

Bake uncovered for 10-12 minutes until cooked.

Minted Mango Yoghurt: While the fish is cooking mix together the yoghurt, mango and mint in a food processor. Purée smoothly and season with salt and pepper.

Pour the minted mango yoghurt sauce over the fish and place under a hot grill for 2-3 minutes. Garnish with a dash of cayenne pepper.

To Serve: Place fish on warm plates and serve with sautéed potatoes and lightly cooked vegetables.

Serves 4

Black Mushrooms

Rolled in Sesame Seeds, with Prawns,

Julienned Vegetables and Indonesian Peanut Sauce

4-8 large black mushrooms (1-2 per serving)

200 ml sesame seeds

cake flour

2 eggs, lightly beaten

Peanut Sauce

30 ml olive oil

100 ml Ketjap Manis

60 ml peanut butter

Prawns and Julienne Vegetables 16 large prawns, shelled and deveined

300 g julienned vegetables (carrots, leeks, celery, red, green, yellow peppers)

olive oil

5 ml crushed garlic,

5 ml finely chopped fresh red or green chilli (discard seeds, or add for a hotter dish)

5 ml crushed green ginger

5 ml finely sliced fresh lemon grass stalks small bunch fresh coriander, chopped coriander leaves for garnish

Set the oven at 180 °C. Grease a baking tray. Toast the sesame seeds in a dry frying pan.

Roll the mushrooms in flour, dip in beaten egg, and coat with sesame seeds. Place on a baking tray and bake for 10-15 minutes.

Peanut Sauce: Mix the ingredients in a small saucepan and simmer, stirring constantly, to form a smooth sauce. If it's too thick, add a little water or chicken stock.

Prawns Flamed in Whisky with Red Pepper and Couscous Salad

35-60 prawns (5-10 per person, depending on size); shells and heads on olive oil

150 ml whisky

250 ml stoned black and green olives

6 cloves garlic, crushed

4-6 fresh red or green chillies, seeded and finely chopped

3 tomatoes, blanched, peeled, and chopped

Red Pepper and Couscous Salad 3 large, plump red peppers

500 ml water or chicken stock

50 ml olive oil

10 ml salt

500 g couscous

2 bunches spring onions, finely sliced (use green parts too)

1 bunch fresh flat leaf parsley, chopped

Cut the prawns open down the back and remove the vein. Leave head and shells on; dry well.

Red Pepper and Couscous Salad: Char the red peppers all over under a hot grill until the skin blisters. Enclose in a plastic bag to cool slightly, then pull off the skins and scrape away and discard the seeds. Cut into strips.

In a medium saucepan mix the water or stock, olive oil and salt and bring to the boil. Stir in the couscous. Cover and set aside for 5 minutes. Spread in a tray and mix in the spring onion, pepper and half the parsley. Check the flavour; add a dash of vinegar if you like.

Mix the remaining parsley with the garlic, chilli, 50 ml olive oil and tomatoes.

Heat olive oil in a large pan or wok and fry the prawns until they stiffen, salt lightly, turn, pour in the whiskey and flame. Add the parsley and tomato/chilli mixture and cook for a further 1-2 minutes until prawns are done and the sauce forms. If necessary, add a little water to thin the sauce.

To Serve: Spoon couscous salad onto warm plates. Top with prawns, pour over the sauce and garnish with olives. Serves 6

Mr Bray's Favorite Salmon

4 x 140 g portions filleted Norwegian salmon, skinned

olive oil, freshly squeezed lemon juice, salt, milled black pepper

100 ml Fish Stock (page 209)

45 ml Vermouth

30 ml dry white wine

50 g finely chopped onion

250 ml cream

30 ml medium cream sherry

50 g finely chopped leek (white part only) 30 g butter

chopped fresh chives

Cut the salmon into thin escalopes and fan on four heat-proof serving plates. Brush with a little olive oil, and flavour with lemon juice, salt and pepper.

Place the fish stock, Vermouth, wine and chopped onion in a medium saucepan and boil uncovered until the liquid has reduced to 30 ml. Strain into clean saucepan, pressing out all the moisture. Discard the onion.

Add the cream, sherry and leek to the reduction, bring to the boil and simmer uncovered until reduced and thickened to a coating consistency.

Whisk in the butter and season with salt and pepper. Meanwhile set the oven at 250 'C.

To Serve: Pour sauce over the salmon and bake for about 2¹/2 minutes. Check for doneness, and cook for 1 minute more if necessary. Garnish with chives. Serves 4 as a starter

Fish 'n Pesto

4 x 200 g portions filleted fish; skin on 100 g butter, cut into 4 blockssteamed baby vegetables to serve Season's Dill Beurre Blanc (page 213)

Basil Pesto

500 ml tightly packed basil leaves

2 cloves garlic

50 g toasted pine nuts, almonds or peanuts

150 ml olive oil

(or half olive, half vegetable oil)

100 ml grated Parmesan or Pecorino cheese salt and milled black pepper

Basil Pesto: Blend the basil, garlic and pine nuts together in a food processor. Add the oil then mix in the cheese; don't overmix or the mixture may 'curdle' and spoil the rough texture. Season with salt and pepper. Cover and keep refrigerated.

Set the oven at 250°C. Lightly oil four large pieces of foil. Place fish portions in the centre of each. Coat with a little pesto, top with a block of butter, and wrap to make a parcel; don't make it too tight around the fish as it needs to steam inside.

Bake for about 8 minutes (for linefish like rock cod; a little less if you choose to use a fish like salmon, kob or Cape salmon).

To Serve: Place baby vegetables on warm plates with fish on top. Serve with dill beurre blanc.

Serves 4

Soupe de Poisson

Fish soup is a most imaginative dish, one which differs every time you make it, depending on what seafood is available Use an assortment of shellfish and fi

fleshed fish.

1 kg filleted fish and shellfish

olive oil

1 onion, finely sliced

2 leeks, finely sliced 5 ml crushed garlic finely grated rind of ¹/2 orange

2 sprigs fresh fennel pinch saffron

1,5 litres Fish Stock (page 209)

410 g can whole peeled tomatoes, choppe (don't drain)

Salt and milled black pepper

crusty bread or croutons

shaved Parmesan, grated Gruyere or mature Cheddar cheese

Rouille

1 green pepper, seeded and sliced

1 fresh red or green chilli, seeded and sliced

4 cloves garlic, peeled

1 piece canned red pimento

150 ml water

45 ml olive oil

15-30 ml soft white breadcrumbs

Rouille: In a blender or food processor purée the green pepper, chilli, garlic, imento and water.

Gradually whizz in the olive oil (the fixture should be smooth, but should of separate). Add sufficient breadcrumbs for the rouille to hold its shape.

Prepare the seafood: Skin and cube the fish; shell and devein the shellfish.

Heat olive oil in a large saucepan and the onion, leek, garlic, orange rind and fennel until soft.

Add the saffron, fish stock, tomato and food and simmer for 5-7 minutesuntil cooked. Season with salt and pepper.

To Serve: Spread rouille on crusty bread or croutons and place in warm soup bowls. Pour over the soup and offer shaved or grated cheese separately, with the remaining rouille.

Serves 6

Linefish Pickle

400 g filleted, firm linefish, skinned

and cubed cake flour vegetable oil

4 onions, sliced

250 ml grape or cider vinegar

30 ml curry paste

15 ml crushed garlic

1 bay leaf

8-10 peppercorns

salt

Lightly dust the cubes of linefish in flour. Heat oil in a medium saucepan and fry the onion until translucent. Remove from the pan and set aside.

Add the fish (and a little extra oil if necessary) and fry until cooked but still succulent. Remove from the pot with a slotted spoon and set aside.

Return the onion to the pan with the vinegar, curry paste, garlic, bay leaf and peppercorns, and add salt to taste. While still hot, pour over the fish and allow to cool.

Serve at room temperature, or warm as a salad. It's delicious with baby spinach leaves, rocket leaves and shredded fennel bulbs.

Serves 4

Healthy Dieting Protein Recipe

Protein Omelette

• 4 eggs
• 1/4 cup milk
• Pinch salt
• Freshly ground black pepper
• 1 teaspoon mixed herbs olive oil to spray

Salad to serve

Blend all ingredients together. Pour into a hot pan that has been sprayed with a small amount of olive oil. Allow mixture to cook through or place under grill to finish cooking on top. Top with whatever filling you want, grill to heat through and then fold in half. Serve with a fresh salad.

Try any of the following toppings: salmon, mixed blanched vegetables and a small amount of Parmesan cheese; mashed kumara (with olive oil and sliced pickled ginger), baby rocket, tomato and feta cheese; tuna, mushrooms, capsicum and Parmesan cheese.

Baked Salmon Loaf

• 2 x 440 g cans of salmon (drained)
• 1/2 cup fresh wholemeal breadcrumbs
• 4 tablespoons ground nuts*
• 4 tablespoons tomato paste
• 1 large onion, finely chopped
• 2 cloves garlic, crushed
• 2 small zucchini, grated
• 1 carrot, grated
• 3 free-range eggs
• 3 tablespoons chopped fresh basil or 1 tablespoon mixed herbs olive oil to spray

Green salad and brown rice to serve

* could be LSA - linseeds, sunflower seeds and almonds, or ground pecan nuts or walnuts.

Mix all the ingredients together thoroughly. Spray or brush the inside of a loaf tin with olive oil and fill with mixture. Bake in a moderate oven (around 180°C) for approximately 35-40 minutes. Serve with salad and brown rice.

Fruit Smoothie

• 200 ml milk
• 200 ml water
• 1/2 cup frozen or fresh blueberries
• 1frozen or fresh banana
• 1 dessertspoon flaxseed oil
• 1/2 cup silken tofu or 2 tablespoons whey powder
• A couple of ice cubes (optional)

Blend all ingredients in a blender.

Experiment with all fruits: they taste great and the flaxseed oil helps make the smoothie smooth and creamy as well as providing essential fatty acids.

Note: Blueberries are an excellent antioxidant. They are fantastic in fruit smoothies

Dietary Stocking: Cupboard, Refrigerator, and Freezer

To cook low calorie, you don't need to keep many bottled salad dressings, canned cream soups, and oils in your kitchen. Instead, stock your pantry with canned tomatoes, a flavorful olive oil, vinegars, and herbs and spices. Keep reading to find out about some good foods to keep on hand, by category.

On the shelf

You may have to dig a bit deeper into your pockets for these basics, but after you taste them, you'll agree that paying more is worth the extra flavor they deliver.

A good stock: Use stock (or broth) in salad dressings in place of some of the oil, to cook vegetables for more flavor, to start a homemade soup, or in place of butter or oil when a recipe says to saute in oil. Store extra> stocks (or broths) frozen in an ice cube tray to punch out. 2 tablespoons whenever needed. You also can buy canned broth. We think low-sodium chicken broth has the best flavor. For beef or fish, try stock base. They're super concentrated, and you must add water to them before use. Look for them in gourmet shops. They're pricey but worth it.

A selection of vinegars: Sherry, rice, raspberry, wine, and balsamic vinegar are all milder than acidic white or cider vinegar. To make a lowfat vinaigrette, you must cut back on oil as you do when you cook low-cal. But oil helps tame the punch of vinegar's acid, making the dressing taste mellower. Therefore, you need a milder vinegar. Also consider using vinegar to saute chicken breasts, or add a splash instead of fattening butter or cream sauces.

Hills of beans: You can keep beans dry and cook them or stock many different kinds in cans. Either way, beans can be pureed into sandwich spreads and dips, added to soups, and sprinkled on salads as a nearly fat-free yet protein-packed alternative to meats and cheeses.

Tomatoes galore: Take advantage of the variety of canned tomato products sprouting in the supermarket. Many of them are already seasoned, which is a time-cutting, but not calorie-building, bonus for you. Thicken them with a little cornstarch (about 1 teaspoon to an 8-ounce can) or reduce them simply by boiling, and you have the start of a sauce for pasta, vegetables, grilled fish, or chicken.

In the refrigerator and freezer

Of course, your fridge will be stocked with many fresh fruits and vegetables and plain frozen ones, which are a lot lower in calories than the frozen ones packaged in sauce or butter. But leave room for these diet helpers, too:

Lowfat and reduced-fat cheeses: These can help you save fat and calories. Lowfat American, Monterey Jack, cheddar, and Havarti are good bets.

Good extra-virgin olive oil: You should use less oil on a reduced-calorie diet, so flavor counts. The earlier the press, the more flavor the olive delivers. Extra-virgin oil is made from the first press and has much more flavor than oil made from olives pressed several times.

Olive oil spoils quickly. In a hot kitchen, it can turn rancid in as little as six months, so keep it in the fridge. It thickens and turns cloudy when chilled, but a few minutes at room temperature returns it to a golden liquid without damaging the flavor.

Lowfat and reduced-fat cheeses: These can help you save fat and calories. Lowfat American, Monterey Jack, cheddar, and Havarti are good bets.

Aged cheese: Compared to soft cheese, aged ones are typically high in fat, but because their flavor is so pungent, you can use less - a cooking bonus. (See the section "Becoming a Calorie-Conscious Cook," earlier in this chapter.)

Whole grains: Whole grains don't have fewer calories than white, but they do have extra fiber, which helps fill you up. Studies show that people who eat an abundance of fiber have diets that are low in fat. Because whole grains go rancid quickly, store them in the fridge. Wholewheat flour, corn meal, cracked wheat, brown rice, and wheat germ lasts longer when kept in cold storage.

Fresh herbs:Use fresh herbs for garnish and flavor. Piney herbs, such as rosemary, sage, and thyme last longer than basil, oregano, cilantro, and mint. When using fresh herbs in recipes, add them at the end of cooking so that their flavors don't dissipate. (Dried herbs, on the other hand, are generally added early in the cooking process to coax as much flavor as possible from them.) Treat bunches of fresh basil like flowers; keep their stems in a vase of water outside of the refrigerator. Cold temperatures blacken and wilt the leaves.