Increase the amount of potatoes and add a salad dressing, as for B, and have 1 tablespoon light mayonnaise on the side as well (this adds 175 calories)

D.

As for B, but increase the amount of potatoes to 500 g (1 lb) for 2 servings and have 2 tablespoons light mayonnaise on the side (this adds 260 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Salmon with yellow pepper, tomato & onion

This colourful dish is basically salmon with its own salsa on top, and it tastes every bit as good as it looks.

CALORIES PER PORTION 565 kCals serves 2 2 x salmon fillets, weighing about 125 g (4 oz) each juice of 2 lemons, plus 2 lemon slices 2 teaspoons olive oil 1 garlic clove, crushed 1 bunch of flat-leaf parsley, leaves only 1 yellow pepper, deseeded and finely chopped 3 ripe tomatoes, quartered, deseeded and finely chopped 1 small red onion, cut in half and finely sliced 12 teaspoon sugar salt and freshly ground black pepper serve with: boiled rice, made with 100 g (312 oz) dry long-grain rice, and salad leaves Wipe the salmon fillets clean, run them briefly under the cold tap to rinse, then pat them dry with kitchen paper.

Whisk the juice of 1 lemon together with the olive oil in a bowl, then add the garlic and whisk again. Put this mixture in a dish just large enough to take the two salmon fillets, and roll them over in it coat them. Cover with clingfilm and leave in the fridge to marinate for at least 2 hours (but no more than 10 hours).

Preheat the oven to 200C (400F) Gas mark 6. Take a large sheet of foil, big enough to wrap both salmon fillets in, and lift the salmon out of the dish and onto the foil. Spoon any remaining marinade around them and put a slice of lemon on top of each one. Bring the foil up around the fillets and seal it into a parcel. Carefully transfer the parcel to an ovenproof dish or baking sheet and bake in the preheated oven for 10 minutes.

Meanwhile, put the rice on to boil and prepare the vegetables. Chop the parsley leaves very finely, put them in a bowl and add the pepper, tomatoes and red onion. Mix the sugar with the juice of the remaining lemon in a small bowl until it has dissolved, and then pour it over the pepper and tomato mixture. Add a little salt and black pepper and set to one side.

Take the fish out of the oven and carefully open the parcel, exposing the top of the salmon; push the lemon slices to one side. Put it back in the oven for 5 minutes or until the fish is cooked right through, then remove from the oven.

Drain the rice and divide it between 2 plates. Put a piece of salmon on top, add some of the juice from the foil and spoon the pepper and tomato mix on top and alongside. Serve immediately, accompanied by a green salad.

B.

Add a dressing to the salad (2 teaspoons olive oil and 1 teaspoon balsamic vinegar) (this adds 90 calories)

C.

Add a salad dressing, as for B, and increase the amount of rice to 150 g (5 oz) between two servings as well (this adds 180 calories)

D.

Add a salad dressing, as for B, and have 3 salmon fillets between two servings (they may need a little extra cooking time) instead of 2 (this adds 225 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Grilled salmon with ginger & lime b.u.t.ter

Use real b.u.t.ter rather than a low-fat alternative, but measure the amount exactly to keep the calories under control.

CALORIES PER PORTION 515 kCals serves 2 200 g (7 oz) new potatoes, halved if larger than 3 cm (114 inch) long 25 g (1 oz) b.u.t.ter, softened juice of 2 limes a 2 cm (just under 1 inch) piece of fresh root ginger, peeled and grated 2 x salmon fillets, weighing about 125 g (4 oz) each 2 teaspoons olive oil 100 g (313 oz) mangetout salt and freshly ground black pepper Preheat the grill to high and put a saucepan of lightly salted water over a high heat. As soon as the water boils, add the potatoes and cook them until they are just tender (about 12-15 minutes).

Meanwhile, put the b.u.t.ter in a small bowl and squeeze the lime juice into it, mixing them together well with a spoon. Add the ginger and mix again; cover and set aside until needed.

Wipe the salmon fillets clean, run them briefly under the cold tap to rinse, then pat them dry with kitchen paper. Put the olive oil in a heatproof dish and turn the fillets in it to coat them, leaving them upside-down. Put the dish under the hot grill for 5 minutes, then turn the fillets over and use a knife to smear some of the lime and ginger b.u.t.ter on top of each fillet. Put back under the grill for a further 5 minutes or so, until the fillets are cooked right through. The fish should be opaque and flake easily.

Boil the mangetout in a separate saucepan for 3-4 minutes.

Drain the potatoes and put them on warmed serving plates. Put any remaining lime and ginger b.u.t.ter on top of the potatoes to melt, and carefully lift the salmon fillets onto the plates. Grind a little black pepper on top and add some salt if necessary. Serve immediately, accompanied by the mangetout.

B.

Increase the amount of potatoes to 350 g (1134 oz) for the 2 servings (this adds 55 calories)

C.

Increase the amount of potatoes, as for B, and have a corn-on-the-cob as well (this adds 100 calories)

D.

As for C, and increase the amount of b.u.t.ter to 40 g (214 oz) as well (this adds 155 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Salmon fillets with pesto & pasta

A delicious, filling dinner for days when you come home from work feeling starving.

CALORIES PER PORTION 510 kCals serves 2 2 x salmon fillets, weighing about 125 g (4 oz) each juice of half a lemon 100 g (312 oz) spaghetti (wholemeal if possible) 2 teaspoons pesto sauce 1 teaspoon olive oil salt and freshly ground black pepper Preheat the grill to high and put a saucepan of water on to boil.

Wipe the salmon fillets clean, run them briefly under the cold tap to rinse, then pat them dry with kitchen paper. Squeeze the lemon juice into a heatproof dish and place the salmon fillets in it. Turn them around in the lemon juice, and leave them skin side up. Place the dish under the hot grill for 5 minutes.

Put a pinch of salt in the saucepan of water, and when it is boiling, add the pasta, then leave it to cook.

Put the pesto in a small dish, add the olive oil and mix it in well. Take the salmon out from under the grill and turn it skin-side down. Using a small knife, spread a third of the pesto mixture on the top of each fillet. Put back under the grill and cook for a further 5 minutes or until the salmon is cooked right through and the pesto is bubbling and beginning to colour.

Just before the salmon is done, the spaghetti should be ready. Drain it, return it to the pan and stir in the rest of the pesto; it will just be enough to give a little added flavour to the pasta. Combine well, over a very low heat, until the pasta is coated.

Divide the pasta between 2 plates, and then put a fillet of salmon on top of each one. Season and serve immediately.

B.

Have a large green salad dressed with 34 tablespoon olive oil and a good splash of balsamic vinegar (this adds 60 calories)

C.

Increase the amount of spaghetti to 150 g (5 oz) (this adds 90 calories)

D.

As for C and B combined (this adds 150 calories)