Spicy Fish Plaki

Spicy Fish Plaki

I love Fish Plaki, and I love spiced things. So I thought, why not make a kind of spicy Indian Dahl fish topping with lentils and tomatoes and see how it turns out. Et viola! It turned out very tasty and just the right amount of spiciness so as not to overpower the fish.

Ready in 30 minutes with the minimum of fuss and cooking and giving you at least 1 of the 2 recommended fish portions you should have per week.

River Cobbler fillets were only £2.50 for 2 in a local supermarket and in going with one of the themes of my blog, to make and show low cost healthy and nutritious food I bought them with this recipe in mind.

Spicy Fish Plaki

  • Servings: 2
  • Time: 30mins
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400g tin of chopped tomatoes*
35g red split lentils
Low fat cooking spray
One small onion finely diced
1 tsp. green chilli paste (or chopped green chillies)
Salt and pepper
2 white fish fillets

* I had half a tin of tomatoes and half a carton of passata and it worked out just fine too.


1) Pre-heat the oven to 180C/350F

2) Lightly spray a suitable size casserole dish, which will fit the fish and the tinned tomatoes in, with the low fat cooking spray.

3) Spray a small saucepan a couple of times with the low fat cooking spray, heat the saucepan on high for a minute or so then reduce the heat and sauté the onion. Once softened add the green chilli paste and stir for about a minute.

4) Add the tinned tomatoes and then the lentils and stir the mixture. Once the mixture is bubbling turn the mixture down and simmer for 4 – 5 minutes stirring well.

5) Season the tomato sauce / Dahl mixture to taste.

6) Lay the fish fillets side by side in the casserole dish spray them lightly with the low fat cooking spray and top evenly with the sauce / Dahl mixture.

7) Bake for about 20 minutes, depending on the thickness of the fish fillets you have used, until the fish is cooked.

8) Serve with a little rice and green vegetables.

Nutritional Info per serving(excluding rice and vegetables):
Calories – 166
Carbs – 13g
Protein – 24g
Fat – 2g

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Home-made Muesli

Home-made Muesli

Have you ever picked up one of the cereal boxes of shop bought muesli, or other breakfast cereals and looked at the list of ingredients? More than likely they will contain added sugar, salt, sweetened dried fruits, vegetable oils and a whole list of other preservatives and additives. There’s really no need.

You can make your own muesli quite easily with a little bit of effort, which often turns out to be cheaper and much tastier too. Not only will you know exactly what ingredients are in it, but with it being made up of complex carbohydrates, rather than refined simple carbohydrates of normal boxed cereal it will fill you up more, and for longer!

Home-made Muesli

  • Servings: 24
  • Time: 30mins
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300g porridge oats
200g rye flakes
200g barley flakes
100g sultanas
50g hazelnuts halved
50g sunflower seeds

Making the Muesli

1) Toast the flaked almonds and hazelnuts over a low heats in a small saucepan stirring constantly to watch the nuts do not burn. Once toasted remove to a separate bowl and allow to cool.

2) Place all of the ingredients into a 1kg sealed container.

3) Serve with skimmed milk / no fat Greek yogurt and topped with a handful of fruits of your own choice. I also like to add a teaspoon of flaxseed into mine.

Breakfast Muesli
Nutritional Info per serving:
Calories – 173Kcal
Carbs – 25g
Protein – 6g
Fat – 5g

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Orange and Apricot Tray Bake

Orange and Apricot Tray Bake

This goes great with your morning coffee! I like an Americano myself, with no milk added, and the taste contrast between that and a slice of this sweet tasting Orange and Apricot Tray Bake is in my mind just perfect.

I used to drink coffee with milk and have several cups a day. Whilst I love coffee, I could feel it giving me the “ups” and “downs” associated with it during the day as I indulged, so now I generally have one or two in the morning. At work I’ll make one in my cafetiere, or pop down to a well-known American coffee bar we have on-site. At home I’ll use my old fashioned coffee machine to brew a nice black coffee.

Kenyan coffee is currently my favourite (I fell in love with it whilst in Kenya on honeymoon last year). What’s your favourite kind of coffee?

Orange and Apricot Tray Bake

  • Servings: 15
  • Time: 2hrs
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Low fat olive oil cooking spray.
200g dried stoned apricots
2 oranges
225g self-raising flour
50ml sunflower oil
175g light brown soft sugar
1.5 tsp. baking powder
3 eggs.

Low Fat Cream Cheese Topping

250g no fat quark cream cheese.
2 tbsp. orange juice.
2 tbsp. icing sugar.


1) Preheat oven to 180C / 160C fan and lightly spray a baking tin of about 12”x9” / 30×22.5cm size with low fat cooking spray and line the base with greaseproof paper.

2) Use scissors to cut the apricots into small pieces into a hand mixing or stand mixer bowl.

3) Grate the rind off the orange, avoiding any white pith going into the bowl.

4) Sift the flour into the bowl, add the oil, brown sugar and baking powder.

5) Break the eggs into a separate bowl and lightly whisk these together before adding them to the rest of the mixture.

6) Beat the mixture firmly with a wooden spoon or use a stand mixer paddle on lowest speed to mix all of the ingredients together.

7) Scrape all of the ingredients from the mixing bowl into the tin. Smooth the top flat.

8) Bake for about 30 – 40 minutes. Once the mixture has risen and turned a golden colour use a wooden skewer to check that the middle is cooked. (Skewer should come out clean from the mixture).

9) Remove from oven. Allow to cool for a few minutes then remove, carefully, to a wire rack to cool completely.

10) Once cooled, make the cream cheese topping by mixing the quark, orange juice and icing sugar together and spread evenly over the top.

11) Slice into 15 equal slices.

Nutritional Info per serving:
Calories – 194
Carbs – 33g
Protein – 5g
Fat – 5g

All in all, it’s also a reasonable cake, with regards to the calories and fat content. For those of you new to the blog, I generally make some kind of cake every couple of weeks so this can be shared at a bi-weekly team meeting we have at work. This also avoids any temptation I may have to scoff more than one piece! Any cake recipe I publish here is thoroughly checked and tested with feedback from my colleagues.

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