Salmon, Coconut and Lime Parcels

Salmon, Coconut and Lime Parcels served with stir fried vegetables and rice

Here's a recipe I found on Tesco real food which I chose to accompany with as many vegetables as I could find in my fridge! I'm going to suggest a really simple way to cook this original recipe which allows you to add lots of vegetables without any extra effort! Also, the beauty of this dish is that you have the option to have rice, noodles or no carbohydrates at all. And taking only 20 minutes to put together, this super healthy supper has got to be tried.

Things you'll need:

Serves 2

• 2 x Salmon Fillet*
• 1/2 x Courgette
• 6 x Spring Onions
• 1/2 x Pepper
• 1/2 x Lime
• 1/2 x Chilli 
• 1/2 Can low fat Coconut milk

Price overall: £4.60

Per portion: £2.30

*Remember to use Frozen salmon fillets which are cheaper per portion!

Cooking Instructions:

1. Preheat the oven to 170 Degrees.
2. Slice all the vegetables lengthways thinly, as you would for a stir fry.
3. Tear two large rectangles of foil and place a Salmon fillet in the centre of each one. 

Salmon Parcels: before and after

3. Cover the Salmon with the sliced Pepper, Courgette, Spring Onions and Chilli, and pour half the Low fat Coconut Milk into each parcel to surround the salmon.

4. Bake in the oven for 15 minutes until salmon is cooked through and vegetables are tender

5. Serve with either Noodles or Rice and squeeze over your Lime for an extra bit of flavour just before you tuck in!

Cooking all the vegetables in the parcel means you have no washing up - wahoo! And the salmon poaches in the coconut milk and the vegetables are steamed on top. Delicious!

You have so many options with this dish, and it's perfect if you've had a few unhealthy days and want a bit of a detox - throw in extra vegetables like Pak Choi, Okra and Mushrooms (there's no such thing as too much veg!) Serve with brown rice or wholewheat noodles if you need the extra energy kick. 

One-pan Salmon with Roast Asparagus

One-pan Salmon with roasted Asparagus, Potatoes and Tomatoes

This is such a simple meal which requires no effort at all. And what's best is that it's quick, cheap and healthy if you pick the right ingredients. I've taken this recipe from BBC Good Food (here) and barely needed to change anything! Some recipes include squeezes of lemon or more exotic looking vegetables, but sometimes simple is best, and this recipe is delicious and perfect for a mid-week meal.

Things you'll need:
Serves 2

• 2 x Salmon Fillet*
• 2 x Small Baking Potatoes
• 10 x Cherry Tomatoes
• 200g Asaparagus (Chop the bottoms off)

* Buy salmon fresh from frozen in these packs - works out cheaper per portion!

Price Overall: £4.20

Per serving: £2.10

Approx, based on Tesco prices

Cookings Instructions:

1. Preheat the oven to 200 Degrees. Slice the Baking Potatoes into bite-size chunks and scatter in a baking tray with some oil, salt and pepper. Bake in the oven for 20 minutes until starting to brown.
2. Toss the Asparagus in with the sliced Potatoes for a further 15 minutes.
3. Throw in the Cherry Tomatoes and nestle in the Salmon Fillets and continue to cook for 10-15 minutes until salmon is cooked through. Then serve.

At just over £2 a portion, this dish is affordable, delicious and so easy to make! You're guaranteed to have your housemates jealous when you pull this colourful fun dish from the oven.

Zesty Fish with Crushed Potatoes and Peas

Zesty Fish with Crushed Potatoes and Peas, Spinach and Capers

I really really enjoyed this dish! It was light, full of flavour and I used ingredients I wouldn't normally cook with. The main difference with this recipe is the sauce: it's super thin and made up of only a few ingredients, much easier and saves on time. Adapted from recipe here on BBC Good Food.

Things you'll need:

(Serves 1)

• 1 x White Fish Fillet*
• 1 x Potato
• 3 x Tbsp Frozen Peas
• 2 x Tsp Capers
• 1/2 a Lemon (juice)
• 1/2 bag Fresh Spinach or blocks Frozen Spinach**
• 1 x Tbsp Olive Oil

* I used Trout but any white fish fillet will do. As I've mentioned on My Top 10 Money Saving Tips you can buy these fresh in frozen packs for much cheaper.

** Similarly to above, Frozen Spinach is cheaper and still locks in all the flavour. All that's required is heating the blocks in a saucepan to break them down.

Price per portion: £1.24

Cooking Instructions:

1. Mix together the Olive Oil, 1/2 Lemon juice and Capers.
2. Peel and slice the Potatoes and put them in boiling water for 15 minutes (approx) until tender. 
3. With about 8 minutes to go, fry the White Fish, turning half way through until both sides are golden brown and the fillet is cooked through. Pore in the sauce mix at the last minute just to heat through.
4. Meanwhile, wilt the Spinach in frying pan with a little oil until it breaks down.
5. Mash the Potatoes and Peas together and serve with the wilted Spinach and pan-fried Fish.

Affordable, quick and super delicious! Try not to worry too much about timings, if your mash is ready before your fish, you can always have it ready to serve and cover it with tin foil whilst you cook the rest. I wish I could eat this all over again - give it a go!

Healthy Fish & Chips

Healthy Fish & Chips

Not many people can resist a greasy Fish & Chips every now and again. With this recipe, ditch the grease and enjoy more regularly without the guilt. I've substituted the deep fried batter for a crispy herb and breadcrumb topping, and the fatty chips have been replaced by roasted Sweet Potato wedges!

Things you'll need:
Serves 2

• 2 x White Fish Fillet*
• 1 x Sweet Potato
• Tsp Breadcrumbs
• Tsp Tarragon (Optional)
• 200g Frozen Mixed Vegetables

* I used Cod, but any white fish will work. The cheapest option is to buy them frozen (see here)
I also highly recommend Frozen Mixed Vegetables: they're a lot cheaper than fresh vegetables and still have all the goodness locked in the pack. (see here)

Price overall: £1.55
Per serving: 78p

Cooking Instructions:

1. Wash and slice the Sweet Potato into wedges. Put in a roasting dish with a splash of oil + salt and pepper (Optional). Put in the oven on 180 degrees. These will need 10 minutes cooking ahead of the fish.
2. Meanwhile, mix together the Breadcrumbs and Tarragon. Lightly oil the fish and then cover with the breadcrumb mixture. Put in the oven with the wedges for 15-18 minutes until cooked.*
3. For the last 3 minutes of cooking, put Mixed Vegetables in small amount of water in a microwavable bowl and microwave for 3 minutes on high. Then drain and serve with your Fish & Chips.

Enjoy fish & chips without all the extra calories and save yourself a stack of money! A really quick and easy alternative to satisfy your fast-food temptations.

Creamy Salmon Spaghetti

Smoked Salmon, Courgette and Pea Spaghetti

This meal is super quick to put together and under a £1 per portion! It's creamy and packed full of veggies, accompanied by wholewheat spaghetti, a complex carbohydrate which doesn't leave you with that bloated feeling. Wholewheat means it's packed full of fibre so you stay fuller for longer.

Things you'll need:

Serves 2

• 150g Wholewheat Spaghetti (75g per person)
• Half a Courgette
• 25g Frozen Peas
• 1 x Spring Onion
• 80g Smoked Salmon
• Tbsp Low Fat Creme Fraiche

Total price: £1.46

Per serving: 73p

Approx, based on Tesco pricing.

Cooking instructions:

1. Cook the Wholewheat Spaghetti according to package instructions
2. Meanwhile, heat oil in a small frying pan and gently fry the chopped Spring Onion and sliced Courgette until tender.
3. Add the tbsp of Low Fat Creme Fraiche and stir in the Peas and Smoked Salmon. Simmer gently for 5 minutes. Do not boil.
4. Drain the cooked Spaghetti, stir through the sauce and serve.

My cheapest dinner option to date, and it only takes 10 minutes to put together. This beats any processed creamy sauce you might pick up in supermarkets and is tons better for you! You can also experiment with more vegetables such as Asparagus and Leeks - the more veggies the better.

Smoked Mackerel and New Potato Salad

Lunch Option: Smoked Mackerel and New Potato Salad

This light lunch is perfect to pack and take out on the go. Great for any hard working students who want a change from library sandwiches! Smoked Mackerel is also a fairly cheap option to go with and requires no cooking, you simply tear it up over the salad. The dressing is either light mayonnaise or low fat creme fraiche (depending on preference), meaning you get a nice creamy dressing without the calories.

Things you'll need:

Makes 4 lunches

• 1 x Pack of Mackerel Fish (I bought everyday value here)
• 1 x Pack of New Potatoes
• 4 x Tbsp Low Fat Creme Fraiche
• Handful Green Salad Leaves (per portion)
• Chopped Chives (Optional)
• Cracked Black Pepper (Optional)

Price overall: £4.91/£5.17

Per Serving: £1.23/£2.03

Cooking Instructions:

1. Half/Quarter the New Potatoes and boil for 15 minutes until tender. Then drain.
2. Meanwhile, mix the Creme Fraiche with the Chives and Black Pepper (Optional) and flake the Mackerel* into pieces, mixing half with the dressing along with the drained Potatoes.
3. Place the Green Salad Leaves on the bottom of the plate, then the dressing mixture and finally the leftover Mackerel on top. Add more Black Pepper is you would like!

* I suggest you use one Mackerel fish per portion (comes in a pack of 4)

It's that simple. An easy, affordable lunch that doesn't take too long to make. Can also be made the night before and kept in the fridge if necessary. Perfect to take out or eat at home!

Salmon Cream Cheese Bagel

A healthier lunch option which is easier to make than it sounds, the trick is to make your salmon cream cheese the night before whilst you're waiting for your dinner to cook! Then come lunchtime the next day, all you have to do is spread it over your Bagel and add a bit of greenery - Easy Peasy!

What you'll need:

(Does 2 Bagel Servings)

• 1 x Salmon Fillet Cooked
• 1 1/2 Tbsp Low Fat Cream Cheese
• Handful of Rocket
• Wholemeal Bagel*
• Splash of Lemon Juice (Optional)
• Black Pepper (Optional)

*You can obviously use any type of Bagel, but wholemeal is the healthy option.

Price per serving: £1 per bagel! 

(Based on Tesco prices)

Instructions:

Steps 1 & 2 can be completed the night before, put into a tuppleware container in the fridge for lunchtime!

1. Cook the salmon fillet in the oven as per the cooking instructions. Then shred to a tuna consistency with a knife and fork.
2. Add the cream cheese and lemon juice (optional) and lots of black pepper!
3. Cut bagel in half and toast until crispy. Spread your mixture over the bagel and add a handful of Rocket, then sandwich together! 

A surprisingly quick, healthy, low fat lunch which can be eating at home or taken to work/library. 

(Recipe discovered on BBC Good Food)

Eat Yourself Thin Fish Pie

Fish Pie

Arguably the most unlikely meal for a student to cook themselves, but Fish Pie is certainly a crowd pleaser. Yes, you do have to devote about an hour of your time to it, so on a lonely weekend when you might be feeling a bit hungover, you'll have lots of time on your hands to rustle up an amazing meal for you and your flatmates!

Things you'll need:

(Serves 4)

• 1 x Fresh Fish Pie Mix (Most supermarkets sell these)
• 2 x Leeks
• 1 x Frozen Peas*
• 1 x Vegetable Stock Cube (in 250ml of Water)
• 4 x Potatoes
• 2 Tablespoons Low Fat Creme Fraiche
• 1 Heaped Tablespoon CornFlour
• 1 x Garlic Clove (Optional)
• 100ml White Wine (Optional)

*However much you think you would eat x 4!

Price Overall: £6.95/£7.45 (Including Optional Items)
Price per Serving: £1.74/£1.86
(Approx, based on Tesco Prices)

Cooking Instructions:

1. Pre-heat the Oven to 190 Degrees.
2. Peel and slice the Potatoes and put them on to boil under tender.
3. Meanwhile, sweat the chopped leeks and garlic (optional) in olive oil for 4-5 minutes. Then pour in the white wine (optional) and vegetable stock and simmer for 2 minutes. 
4. Mix the cornflour with 1 tablespoon of water and stir into the leek sauce, then add the creme fraiche and stir slowly on a low heat.
5. Add the fish mixture to the Leek Sauce and transfer to an over proof dish.
6. Mash the potatoes using a little bit of butter and then spread over the top of your fish pie, then bake in the oven for 30 minutes.

I took this recipe idea from a 'Cook Yourself Thin' book found here. At 348 calories a serving, you can barely tell the difference as it's delicious! I think the only ingredient on this list that a student is unlikely to buy is Cornflour. However, this is a great cupboard ingredient as it thickens all sauces, enhancing flavour and texture!

Enjoy this dish as a treat to all your flatmates as this years Freshers week approaches!

Pan Fried Salmon with Spicy Ratatouille

Pan Fried Salmon with Spicy Ratatouille

Another original carb-free* recipe that I conjured up. Very similar to my Spicy Meatball Ratatouille recipe and a great way to make fish a bit more exciting and nutritious! This recipe is especially good for those students who aren't so keen on the (get ready to laugh) 'fishy' taste of fish. If you understand what I mean then this recipe is 100% for you! The Spicy Tomato Ratatouille accompaniment takes away that sharp fishy salmon taste, and the Vegetables bulk out the meal enough to keep you going for longer! 

(*Note: The picture of this recipe above also has Tagliatelle Pasta which will sustain you even longer. Feel free to include if you want to, but normally I find just the Salmon and Vegetables will suffice.)

Things you'll need: 

(Serves 2)

• 2 x Salmon Fillet
• 1 Pepper
• 1 Courgette
• 1 Onion
• 1 Can Chopped Tomatoes
• 1/2 Chilli Pepper (dependant on taste - can use a whole one) (Optional)
• Oregano and Basil (Optional)
• Tagliatelle Pasta (Optional)

Price Overall Approx (Tesco):  £4.30/£4.42 (With tagliatelle)

Per Serving: £2.15/£2.21 (With Tagliatelle)

Cooking Instructions:

• Chop and fry the Onion in a saucepan until soft
• Add in the chopped Courgette, Pepper and Chilli (Optional) and fry for 3 minutes.
• Add the Can of Chopped Tomatoes and Cover. Reduce heat to Simmer for 5 minutes, then season with herbs Oregano and Basil (Optional). Leave to simmer until rest of meal is ready.
• Cook the Tagliatelle as per Cooking instructions (Optional).
• At the same time heat oil in a large frying pan. Add the salmon (skin side down) and pan fry for 3 minutes before turning over for a further 3 minutes. Reduce heat until salmon is cooked all the way through. 
• Drain the Tagliatelle and mix in with Spicy Ratatouille, spoon into a bowl and serve Salmon on top.

Students will often leave fish out of their diet because they think it's 'too expensive' or they just don't know what to do with it. But actually, every supermarket I've come across have included fish in their bundle deals with fresh meat such as '2 for £7' or '3 for £10,' and you will get your weeks worth of meat and fish in these deals.  

Smoked Haddock with Creme Spinach and Tomatoes

Smoked Haddock with Creme Spinach and Tomatoes

Another tasty, zero-carb dinner substituted by Creme Spinach and Fresh roasted Tomatoes. My first fish recipe to be uploaded, and a meal I eat regularly! Students often rule out fish as an 'expensive' or 'complicated' choice for their meals. But actually, it's nearly always included in the deals in supermarkets and is great to help avoid that bloated feeling (Girls will understand!) The picture above is a portion for 1, but below you'll find instructions for 2 servings.

Things you'll need:

Serves 2

• 2 Smoked Haddock Fillets
• Handful of Baby Tomatoes
• 1 Bag of Spinach*
• 1 x Tbsp Low fat Creme Fraiche
• Olive Oil
• 2 Large Tomatoes (Optional)
• Pepper (Optional)
• Grated Cheese (Optional)

Price Overall Approx (Tesco): £2/£2.21

Per Serving: £1/1.11

*I learned that Fresh Spinach goes off very quickly, which is no good for students! So buy a bag of Frozen Spinach and it can be thrown straight into the pan with no need to defrost. 

Cooking Instructions:

• Pre-heat Oven to 200 Degrees C. 
• Fry Spinach in Olive Oil until wilted. Add tbsp of Creme Fraiche and season with Pepper. 
• Put Spinach in bottom of a oven-proof dish. Lay Smoked Haddock Fillets on top and scatter Baby Tomatoes around it. Add sliced Large Tomatoes on top of the Haddock and Grated Cheese on top to your acquired taste.
• Bake in the oven for 20 minutes or until Fish is cooked through.

Most students will turn their nose up at the thought of eating Spinach. But with a bit of added Creme Fraiche, Pepper and Cheese it's really tasty (and good for you, by the way!) This recipe works with normal Haddock as well as Smoked. Also works well with potatoes if you're particularly hungry, although I have found that altering your vegetable intake makes up for the missing carbohydrates. And for those who are particularly weight-conscious, cutting down the Creme Fraiche and not adding Cheese will make this dish very low fat!