1/2 tbsp olive oil

2 tsp each paprika and dried oregano

1/2 tsp garlic granules

1/4 tsp cayenne pepper#

4 x 110g salmon fillets

Salt and pepper

1 red onion, finely sliced

2 red peppers, deseeded and sliced

4 garlic cloves, peeled and finely chopped

2 tsp each paprika and dried oregano

Pinch of cayenne pepper

2 tbsp tomato purée

1 vegetable stock cube made up with 400ml boiling water

100ml light single cream (I use Elmlea)

30g Parmesan cheese, grated

4 balls of frozen spinach

Juice of 1/2 lemon

Handful of fresh basil, roughly chopped

Pinch chilli flakes (optional)

Low calorie cooking spray

Salt and black pepper

200g basmati rice

200g green beans, trimmed

1. Put all the ingredients for the marinade in a bowl. Add the salmon to the same bowl, coating in the marinade. Then either: Pop in the oven on 200°C (fan) for 15 minutes or Pop in an air fryer on 180°C for 12 minutes.
2. If you are having rice, put it on to cook now.
3. While the salmon and rice are cooking, you can get on with the sauce. Take a large pan, spray with low-calorie cooking spray, and then add the red onion. Season with salt and pepper and fry for 5–6 minutes until the onion starts to soften.
4. Now add the peppers and garlic and fry for another couple of minutes.
5. Add 2 teaspoons each of paprika and oregano along with the cayenne pepper and tomato purée. Fry for another minute and then add 200ml of stock. Bring to a boil and then reduce to a simmer. Keep adding the stock as the sauce starts to reduce and thicken. Season with salt and pepper.
6. Once the stock has started to reduce and thicken, add the cream, Parmesan and spinach. Simmer until the spinach has wilted into the sauce.
7. Finally, add a squeeze of lemon juice, the basil and a pinch of chilli flakes, if you like it with a little heat. Simmer on a low heat until everything is ready.
8. Cook your green beans just before the sauce is ready and, at the same time, add the salmon to the sauce.
9. Serve your rice and green beans with your lovely, creamy paprika salmon

The post Creamy Paprika Salmon first appeared on Slimming Kitchen Secrets.

You can get gochujang paste in most supermarkets these days but if you can’t get a hold of any it is also readily available on Amazon (there is a link to it in my amazon shop if anyone is struggling to find it). The soy bean paste is another amazon bought ingredient (again listed in my amazon shop) but if you don’t fancy buying that just leave it out and replace with the same quantity of additional gochujang.

WW POINTS AND NUTRITIONAL INFORMATION

WW Serves 4 =  9 points + 1 point from non starchy veggies 

Per serving – 572 calories 25.3g fat 54.5g carbs 31.5g protein

INGREDIENTS

For the marinade

• 1 tbsp each dark soy sauce, light soy sauce, rice wine vinegar, honey
• 1 tsp each sesame oil, gochujang paste, soy bean paste (optional), garlic puree, ginger puree
• ½ tsp Korean red pepper flakes (Gochugaru) or crushed chillies
• Juice of ½ lime

For the rest of the dish

• 4 x salmon fillets, raw and cut into large chunks
• 200g basmati rice, dry
• 2 heads of pack choi, sliced
• 1 small pack of green beans, top and tailed and cut in half
• 2 x peppers, deseeded and sliced
• 1 red chilli, sliced (and deseeded if you don’t like things too hot)
• 2 cloves garlic, finely chopped
• 2 tbsp light soy sauce
• 1 large avocado, mashed
• Juice of ½ lime
• 3 spring onions, sliced
• Sprinkle of black sesame seeds
• Drizzle of sriracha and light mayo

METHOD

1. Begin by combining all of the marinade ingredients together in a large bowl. Add the raw salmon chunks, mix and pop to one side until you are ready to cook.
2. Pop the rice into a pan, cover with boiling water (the water should be around 1cm above the surface of the rice) and add 1 tsp salt. Stir, pop on a high heat, bring to the boil and then immediately reduce to half heat and add the lid. From this point don’t touch the rice at all. You want the water to simmer away and then the heat from the pan will steam and dry out the rice so you have nice fluffy grains. Keep the rice on the heat for 11-13 minutes (until all the water is gone) and then turn off the heat. Leave the lid in place so it continues to steam while you are cooking everything else. Just before serving, remove the lid and fluff up the grains with a fork.
3. Whilst the rice is steaming you can make the other elements. Lift the salmon out of the marinade and pop into a large frying pan (don’t tip the whole contents of the bowl into the frying pan as the excess marinade will make the salmon too wet and you won’t get a nice crispy skin – keep the remaining marinade in the bowl for use later), spray with 1 kal and cook skin side down for a few minutes, then toss everything up and keep cooking until the salmon is cooked through and the marinade is nice and sticky (around 6 minutes in total).
4. In another frying pan, boil the green beans for 2 minutes to soften a little, drain and then add back to the frying pan with 1 tsp sesame oil, peppers, pak choi and chilli and garlic. Add 2 tsp light soy and the reserved salmon marinade and stir fry for a few minutes until the peppers and pak choi start to soften.
5. Mash the avocado with a little salt, pepper, chilli flakes and the juice of ½ lime.
6. Now you are ready to serve. Add rice to your bowls, then the salmon, veggies and avo. Top with a sprinkle of spring onions and sesame seeds and finish with a drizzle of sriricha and light mayo.
7. Enjoy!

Print

Korean Sticky Salmon

WW POINTS AND NUTRITIONAL INFORMATION WW Serves 4 = 9 points + 1 point from non starchy veggies Per serving – 572 calories, 25.3g fat, 54.5g carbs, 31.5g protein

Course Main Course

Servings 4

Ingredients

• For the marinade
• 1 tbsp each dark soy sauce light soy sauce, rice wine vinegar, honey
• 1 tsp each sesame oil gochujang paste, soy bean paste (optional), garlic puree, ginger puree
• ½ tsp Korean red pepper flakes Gochugaru or crushed chillies
• Juice of ½ lime
• For the rest of the dish
• 4 x salmon fillets raw and cut into large chunks
• 200 g basmati rice dry
• 2 heads of pack choi sliced
• 1 small pack of green beans top and tailed and cut in half
• 2 x peppers deseeded and sliced
• 1 red chilli sliced (and deseeded if you don’t like things too hot)
• 2 cloves garlic finely chopped
• 2 tbsp light soy sauce
• 1 large avocado mashed
• Juice of ½ lime
• 3 spring onions sliced
• Sprinkle of black sesame seeds
• Drizzle of sriracha and light mayo

Instructions

• Begin by combining all of the marinade ingredients together in a large bowl. Add the raw salmon chunks, mix and pop to one side until you are ready to cook.
• Pop the rice into a pan, cover with boiling water (the water should be around 1cm above the surface of the rice) and add 1 tsp salt. Stir, pop on a high heat, bring to the boil and then immediately reduce to half heat and add the lid. From this point don’t touch the rice at all. You want the water to simmer away and then the heat from the pan will steam and dry out the rice so you have nice fluffy grains. Keep the rice on the heat for 11-13 minutes (until all the water is gone) and then turn off the heat. Leave the lid in place so it continues to steam while you are cooking everything else. Just before serving, remove the lid and fluff up the grains with a fork.
• Whilst the rice is steaming you can make the other elements. Lift the salmon out of the marinade and pop into a large frying pan (don’t tip the whole contents of the bowl into the frying pan as the excess marinade will make the salmon too wet and you won’t get a nice crispy skin – keep the remaining marinade in the bowl for use later), spray with 1 kal and cook skin side down for a few minutes, then toss everything up and keep cooking until the salmon is cooked through and the marinade is nice and sticky (around 6 minutes in total).
• In another frying pan, boil the green beans for 2 minutes to soften a little, drain and then add back to the frying pan with 1 tsp sesame oil, peppers, pak choi and chilli and garlic. Add 2 tsp light soy and the reserved salmon marinade and stir fry for a few minutes until the peppers and pak choi start to soften.
• Mash the avocado with a little salt, pepper, chilli flakes and the juice of ½ lime.
• Now you are ready to serve. Add rice to your bowls, then the salmon, veggies and avo. Top with a sprinkle of spring onions and sesame seeds and finish with a drizzle of sriricha and light mayo.
• Enjoy!

The post Korean Sticky Salmon first appeared on Slimming Kitchen Secrets.

This recipe came about one Saturday night when I wanted to make a quick and easy dinner with the ingredients I had in the fridge/store cupboard. I threw them all into a plastic bag, headed to my sisters and freestyled to see what I could come up with. The result was the delicious pasta dish which we both thoroughly enjoyed (I could have quite happily licked the bowl!).

If you wanted to be a bit more fancy, you could replace the light cream cheese with mascarpone but this would make the dish 13sp per serving, or you could use half and half which would make the dish 11sp per serving. If you want to speed things up a little, you could cook the salmon in the oven whilst you get on with the sauce, however the way I’ve done it below means you get to fry the breadcrumbs in the lovely salmon juices so they soak up all the flavour.

The best thing about this dish is that it uses just 2 salmon fillets which stretch out beautifully to four filling meals. Whether you are cooking for your hungry family, or you want left overs for lunch for you and your other half, this recipe is the perfect one to try out.

Creamy Salmon Pasta with Herby Breadcrumbs

Serves 4 = 9sp per serving (Flex)

Ingredients

2 x salmon fillets, raw and seasoned with salt and pepper

220g tagliatelle, dried

For the breadcrumbs

30g panko breadcrumbs

10g parmesan, finely grated

Zest of 1 lemon

Small handful of parsley, finely chopped

For the pasta sauce

1 white onion, peeled, halved and finely sliced

3 roasted red peppers, halved and finely sliced

1 tsp garlic, finely chopped

3 tsp sun dried tomato pesto

1 x 400g tin of chopped tomatoes

½ tsp crushed chillies (if you like a kick)

½ tsp cayenne pepper

100g light cream cheese

20g parmesan, finely grated

Large handful of fresh parsley, finely chopped

Juice of ½ a lemon

Method

Pop a large frying pan onto a medium heat, spray with 1kal and then add the seasoned salmon, skin side down. Fry for 3-4 minutes until the skin starts to crisp and then turn over. Continue to fry the salmon until it is cooked nearly all the way through. Remove the salmon from the pan and pop onto a plate to one side.

In the same pan that you cooked the salmon, add the breadcrumbs, parmesan, lemon zest, parsley and season with salt and pepper (don’t wash the pan out – you want all the nice juices from the salmon to soak into the breadcrumbs). Mix everything together and then fry on a medium heat for 4-5 minutes until the breadcrumbs are a nice golden colour. Pop the breadcrumbs into a bowl to one side.

Finally, in the same (now empty) frying pan, spray again with 1kal and add the onion. Fry for a few minutes (add a splash of water if the onions start to stick) and then add the peppers and garlic. Fry for another minute and then add the pesto, chopped tomatoes, crush chillies and cayenne pepper. Remove the skin from the rested salmon and then, using the back of a fork, squish the salmon so it flakes nicely. Add the salmon to the sauce and stir through.

Pop the tagliatelle on to cook at this point.

Simmer the sauce for 5 minutes and then add the cream cheese and parmesan. Simmer for another 5 minutes (make sure the heat is not too high or the cream cheese might curdle), stirring regularly. Finally add the parsley and the juice of ½ a lemon. Stir and season to taste with salt and black pepper.

Finally, using plastic tongs, lift the taglitelle out of the pasta water and add straight to the sauce pan. Stir the pasta into the sauce so it is well coated and add a splash of pasta water if the sauce needs to be loosened a little. Add half of the breadcrumbs to the sauce pan, stir and add the other half of the lemon juice.

Pop into bowls and top with the remaining breadcrumbs.

Enjoy!

The post Creamy Salmon Pasta with Herby Breadcrumbs – 9sp first appeared on Slimming Kitchen Secrets.

My last Christmas Canape (the Turkey, Brie and Cranberry Bites) required some cooking however these ones are even easier as they are assembly only! The blinis themselves are great as they come in at only 36kal for 3 blinis. That means you can top them with all sorts of lovely bits and pieces to create and overall low smartpoint treat to take along to a buffet or serve before Christmas dinner.

The blinis I bought from Sainsbury’s came in a pack of 30 so I used 15 for one type of blini and 15 for another. The recipe for the Creamy Avocado and Smoked Salmon Blinis below makes 15 blinis. Double up the recipe if you want to use the whole pack and make 30.

Creamy Avocado and Smoked Salmon Blinis

Makes 15 blinis – 1sp per blini (flex)

Ingredients 

15 cocktail blinis (I got mine in Sainsbury’s)

35g avocado flesh

35g lightest soft cheese

1 lemon

Handful of fresh coriander, finely chopped (optional – omit if you aren’t a fan of coriander)

40g smoked salmon trimmings

Sprinkle of crushed chillies

Salt and Pepper

Method

Preheat the oven to 190c.

Pop the avocado into a bowl, mash and add the creme cheese, juice of 1/4 lemon, a sprinkle of coriander (keeping the rest to dress the canapes) and a twist of salt and pepper. Mix everything together until smooth.

Pop the blinis on an oven tray and pop in the preheated oven for 4 minutes.

Remove from the oven and pop onto a plate. Top each blini with a tsp of the avocado mixture and a piece of smoked salmon. Finish each blini with a sprinkle of corainder leaf, a sprinkle of crushed chillies and drizzle over the juice of another 1/4 of the lemon.

Enjoy!

The post Christmas Canapes – Creamy Avocado and Smoked Salmon Blinis first appeared on Slimming Kitchen Secrets.

This recipe is just one of these low point, filling creations, perfect if you don’t have much time to cook when you get home from work. I bought the pre spiralised noodles here for quickness but feel free to make your own. If you do buy the pre-cut ones however, make sure they are nice and fresh as sometimes they go a little soggy if they have been in the fridge a few days!

Five Spice Salmon Boodles

Serves 2 = 2sp per person (Flex)

Ingredients

For the salmon

2 x 120g Salmon Fillet, raw

½ tsp Chinese 5 Spice

½ lemon

¼ tsp crushed chillies

For the noodles

2 garlic cloves, peeled and crushed

¼ tsp of crushed chillies

2 tbsp dark soy sauce

½ tbsp honey

½ tsp Chinese 5 Spice

100g chickpeas (1/4 tin), drained

½ pack of butternut squash and courgette noodles (or if making, spiralise 2 courgettes and 1 BNS)

Handful of cherry tomatoes, halved

Handful of fresh coriander, roughly chopped

Salt and pepper, to taste

½ lemon

Method

In a bowl mix ½ tsp Chinese five spice, juice of ½ lemon and a pinch of crushed chillies. Add the salmon, coat and pop in the fridge to marinade until you need it (ideally more than 15 minutes).

Next take a large frying pan, spray with 1kal and on a medium heat fry the garlic with ¼ tsp crushed chillies. After a minute, add the soy, honey, ½ tsp five spice, ¼ tsp crushed chillies and tomatoes. Fry until the sauce reduces a little and the cherry tomatoes start to soften then add the chickpeas, BNS and courgette noodles. Stir fry for a few minutes until the noodles soak up some of the sauce and the BNS noodles start to soften.

While the noodles are cooking take a griddle pan, spray with 1kal and add the salmon. Cook on one side for 3-4 minutes and then turn and cook on the other side until the salmon is cooked through to your liking (you could also grill the salmon if you prefer). Once the salmon is almost cooked, pour the remaining marinade into the noodle pan and toss through with most of the coriander (keep a little garnish).

Serve the noodle combo in a bowl and top with the salmon. Finish with a sprinkle of coriander and a slice of lemon.

Enjoy!

The post Five Spice Salmon Boodles – 2sp first appeared on Slimming Kitchen Secrets.

Harissa Salmon and Houmous Salad Wrap

Serves 2 = 4sp per person (Flex)

2 x135g salmon fillet, raw

2 tsp harissa paste

2 tbsp reduced fat houmous

¼ red onion, finely sliced

Handful of salad/lettuce leaves

2 x mini soft tortillas (I used Old El Paso’s from Tesco)

½ lemon

Method

Pre heat the grill to high and then line a baking tray with tin foil. Pop the salmon on the foil, coat in the harissa, season and then grill for 7-9 minutes until cooked through (or to your liking).

Then pop each wrap on a plate, spread 1 tbsp of houmous over each and sprinkle over the lettuce and red onion.

Remove the salmon from the grill, flake roughly with a fork and then add 1 salmon fillet to each taco.

Finish with a drizzle of yoghurt mixed with a little harissa paste, squeeze of the juice of 1/2 lemon onto each and enjoy!

The post Harissa Salmon and Houmous Salad Wrap – 4sp first appeared on Slimming Kitchen Secrets.

We used Tesco’s Wild Salmon Fillets as they have a much more meaty flavour and are an amazing colour. They really stand up well to the spices when marinaded too. At only £1 more than the regular fillets I really think its worth the extra for the flavour. If you don’t want to spend the extra or just fancy using the regular salmon fillets this would be just as good however as the spice marinade really is something special.

I paired this with an avocado salsa as I had half an avocado lurking in the fridge. If you are looking to lower the points, you could replace this with a 0sp tomato salsa (just replace the avocado with quartered cherry tomatoes). I also served this with a small portion of coriander lime rice and some pak choi. Not only was this a delicious dish but the whole thing is cooked and on the plate in around 15 minutes.

Ingredients

For the salmon – serves 2 = 2sp/380kcal per person

2 x skinless salmon fillets (220g in total)

½ tsp salt, smoked paprika, cumin, ground coriander, onion powder, crushed chillies

Pinch of cayenne pepper

1 tbsp honey

Zest of 1 lime, juice of ½ lime (keep the other half for the avocado salsa)

1 tbsp water

For the avocado salsa – serves 2 = 2sp per person

½ medium avocado, roughly cubed

½ small red onion, finely diced

Small handful fresh coriander, roughly chopped

Juice of ½ lime

Pinch of crushed chillies

Salt (garlic salt if you have it) and pepper

For the rice – serves 2 = 4sp per person

80g basmati rice

2 spring onions, finely chopped

Handful of fresh coriander, roughly chopped

1 lime, quartered (half the juice goes into the rice, reserve 2 quarters to serve with salmon)

Method

In a bowl mix together the spices, honey, lime zest and juice and water. Once combined add the salmon to the bowl and coat well with the marinade. Cover the bowl with some tin foil and pop in the fridge for 15-30 minutes to marinade.

Meanwhile, to make the avocado, pop all the ingredients into a bowl and roughly combine. I didn’t mash the avocado as I wanted to be able to eat some nice chunks of it with the salmon.

Pop the rice on and cook according to the packet instructions. Once drained add the spring onions, coriander and lime juice and mix well.

Whilst the rice is cooking, pre heat the grill and then grill for 5-10 minutes until cooked to your liking.

Pop the salmon on a plate, top with the avocado and serve with the coriander lime rice. Serve with a slice of lime to squeeze over the salmon.

Enjoy!

The post Grilled Spiced Salmon with Avocado Salsa and Coriander Lime Rice – 8sp first appeared on Slimming Kitchen Secrets.

POINTS AND NUTRITIONAL INFORMATION

Serves 2 – per serving = 8 points or 627cals, 25.8g fat, 60.2g carbs, 39.2g protein

Ingredients

2 x 130g salmon fillets

1 thumb size piece of ginger, peeled and finely minced

2 garlic cloves, crushed

1 small chilli, finely chopped

Zest of 1/2 lime and juice of 1 1/2 limes

4 tbsp dark soy sauce

1 tbsp honey

1 pepper, deseeded and sliced

100g mangetout or sugar snap peas

100g baby corn

100g beansprouts

1 teaspoon light soy sauce

200g fresh egg noodles

Low calorie cooking spray

Method

1. Spray a non-stick frying pan with low-calorie cooking spray, bring to a medium/high heat and then pan-fry the salmon, skin-side down, for 2–3 minutes. Turn over and fry for another 2–3 minutes on the other side.
2. Once cooked, remove the salmon from the pan and set to one side. Spray the same pan again with low-calorie cooking spray and fry the ginger, garlic and chilli for a minute or so.
3. Add the zest and juice of half a lime and then add the soy sauce and honey. Let this cook for a minute or so until the mixture reduces down a little and goes sticky, then pop your salmon back into the teriyaki frying pan and cook for a further minute, drizzling the sauce over the salmon. Add a little cold water to the frying pan to loosen the sauce.
4. Meanwhile, in a separate pan stir-fry the pepper, red onion, mangetout, baby corn and beansprouts in the light soy sauce until the onion starts to soften.
5. Remove the salmon from the saucy frying pan, pop to one side and then add the noodles and veg to the pan that has the sticky sauce in it. Combine well and cook for about 5 minutes until the noodles are piping hot, then squeeze in the juice of half a lime.
6. Serve the salmon on top of the vegetables and noodles and drizzle over any leftover teriyaki sauce. Finish by squeezing the juice of a quarter lime onto each portion.

The post Salmon Teriyaki Stir Fry first appeared on Slimming Kitchen Secrets.