Savor & Spice

  Quick Fish Soup Ingredients: 200g white fish fillet 500ml fish stock 1 small onion, chopped 1 clove garlic, minced 100g cherry tomatoes, halved 1 tablespoon olive oil Salt and pepper to taste Fresh parsley for garnish Kitchen Tools Needed: Pot Knife Chopping board Ladle Instructions: Heat olive oil in a pot over medium heat. Add chopped onion and minced garlic, sauté until translucent. Pour in the fish stock and bring to a simmer. Add the fish fillet and cherry tomatoes, cook for 2-3 minutes until the fish is cooked through. Season with salt and pepper, and garnish with fresh parsley before serving. Macros: Total Calories: 265kcal Carbs: 10g Proteins: 30g Fats: 15g Read more

  Quick Fish Pie Ingredients: 200g cooked white fish (like cod or haddock) 100g mashed potatoes 50g frozen peas 50g cream cheese 1 tablespoon lemon juice Salt and pepper to taste 1 tablespoon chopped fresh parsley Kitchen Tools Needed: Baking dish Mixing bowl Fork Oven Instructions: Preheat the oven to 200°C (392°F). In a bowl, flake the cooked fish and mix it with the cream cheese, lemon juice, salt, and pepper. Add the frozen peas and mix well. In a baking dish, layer the fish mixture and top it with the mashed potatoes, spreading it evenly. Sprinkle chopped parsley on top for garnish. Bake in the preheated oven for about 5 minutes or until heated through and slightly golden on top. Macros: Total Calories: 385kcal Carbs: 30g Proteins: 35g Fats: 15g Read more

  Fish and Potato Traybake with Pesto Ingredients: 150g white fish fillet 200g baby potatoes, halved 2 tablespoons pesto 1 tablespoon olive oil Salt and pepper to taste Fresh basil leaves for garnish Kitchen Tools Needed: Baking tray Oven Mixing bowl Knife Chopping board Instructions: Preheat the oven to 200°C (400°F). In a baking tray, toss the halved baby potatoes with olive oil, salt, and pepper. Place the white fish fillet on top of the potatoes. Spread the pesto over the fish fillet. Bake in the preheated oven for 15-20 minutes or until the fish is cooked through and the potatoes are tender. Garnish with fresh basil leaves before serving. Macros: Total Calories: 385kcal Carbs: 30g Proteins: 25g Fats: 15g Read more

  Quick Chilli Crab Ingredients: 1 whole crab (about 500g) 2 tablespoons of chilli paste 1 tablespoon of soy sauce 1 tablespoon of oyster sauce 1 teaspoon of sugar 1 tablespoon of vegetable oil 2 cloves of garlic, minced 1 tablespoon of chopped spring onions for garnish Kitchen Tools Needed: Large pan Lid Spatula Serving plate Instructions: Heat the vegetable oil in a large pan over medium heat. Add the minced garlic and sauté until fragrant, about 30 seconds. Stir in the chilli paste, soy sauce, oyster sauce, and sugar, mixing well. Add the whole crab to the pan, coating it with the sauce mixture. Cover the pan and cook for about 3 minutes, allowing the crab to steam and absorb the flavors. Remove the lid, stir the crab again, and cook for an additional minute. Garnish with chopped spring onions before serving. Macros: Total Calories: 290kcal Carbs: 10g Proteins: 40g Fats: 20g Read more

  Quick Catfish Stew Ingredients: 1 fillet of catfish (about 200g) 1 cup of vegetable broth 1/2 cup of diced tomatoes 1/4 cup of chopped onions 1 clove of garlic, minced 1 tablespoon of olive oil 1 teaspoon of paprika Salt and pepper to taste 1 tablespoon of chopped parsley for garnish Kitchen Tools Needed: Pot Knife Cutting board Spoon Instructions: Heat the olive oil in a pot over medium heat. Add the chopped onions and minced garlic, sauté until translucent (about 1 minute). Add the diced tomatoes and cook for another minute. Pour in the vegetable broth and bring to a simmer. Add the catfish fillet, paprika, salt, and pepper. Cook for about 2-3 minutes until the fish is cooked through. Garnish with chopped parsley before serving. Macros: Total Calories: 265kcal Carbs: 10g Proteins: 30g Fats: 15g Read more