Quick Free Recipes

20-23 shortcrust pastry cases
1 egg (plus 2 egg yolks)
300ml double cream
80g finely chopped smoke salmon
1 large tbspn chopped fresh chives
1 pinch of cayenne pepper (optional)

To make these smoked salmon mini quiches you must first of all preheat the oven to 180C/350F/Gas Mark 4. Place the ready made pastry cases onto a baking tray and place a little salmon in each case. Next sprinkle chives in each of the pastry cases. Mix the egg / egg yolks, double cream, cayenne pepper together and divided the mixture into each case. Bake in the oven for around 7-10 minutes. Either serve immediately or allow to cool then place in the fridge until require. A simple yet very tasty free cooking recipe.

1/2 iceberg lettuce (shredded)
1 tin of tuna (drained)
2 stalks of celery (diced)
2 hard boiled eggs (sliced)
1 small carrot (grated)
salt and pepper

Mix the tuna, celery and 1/2 of the grated carrot together in a bowl. Display the shredded lettuce on each plate, then spoon the tuna mix in the centre. Next place the sliced egg at the side of the tuna, sprinkle over the remaining grated carrot. Add salt and pepper to taste. Enjoy with either crusty bread or serve as a side dish.

2 medium sized fresh cod steaks (or if you prefer use either haddock or plaice)
300g washed spinach leaves
200ml low fat creme fraiche
4tbsp grated Parmesan cheese
salt and pepper
4 grilled tomatoes to serve

To make this free cod and spinach bake recipe you will need to place the spinach in a large pan, add 1 tbsp of water and cook on a high heat for 2-3 mins, constantly stirring until the spinach has wilted. Drain the spinach well and squeeze out any excess water. Next preheat your oven to 180c / gas mark 6. In a 2ltr ovenproof dish roughly divided the spinach and place in the base of the dish. Place the fish steaks on top and season with salt and pepper. Spoon the creme fraiche over the fish and then sprinkle the Parmesan cheese on. Bake for around 25 minutes until the fish is cooked and the top is golden. Serve with the grilled tomatoes or salad of your choice. Simple.

1 large can of butterbean’s
2 skinned and sliced tomatoes
3 tbsps chopped fresh parsley
1 medium can of sardines
2 tbsps vinegar
1 small packet of potato crisps

To make this tasty butterbean and sardine salad recipe, place the beans, tomatoes, half the parsley and the vinegar in a large bowl, add enough oil from the sardines to moisten and mix together. To serve spoon the bean mixture into a flat serving dish, sprinkle the top with remaining parsley and arrange the sardines down either side of the dish. Arrange crisps in the centre. Quick, simple and very tasty indeed.

Juice of 1 lime
1 red chilli, finely chopped
5 tbsp olive oil

This quick free chilli and lime dressing recipe is perfect to pour over freshly cooked tuna. To make dressing just whisk the lime juice, chilli and olive oil in a small bowl for approximately 1 minute. You can either warm the dressing slightly if using over fish or just drizzle over cold. The choice is yours.

300g peeled prawns
3 tbsp grated cheddar cheese
6 hard boiled eggs (sliced)
25g butter or marge
25g plain flour
1/2 pint milk
3 tbsp freshly chopped parsley
1/4 tsp dry mustard

Preheat oven to 230C/450F. Melt butter or margarine in a saucepan and stir in plain flour, for 1 minute. Remove from heat and gradually add the milk. Bring back to the boil and stir until thickened. Season with salt and pepper, parsley and mustard, stir. Arrange the eggs and prawns in an ovenproof dish then pour over the sauce and top with the grated cheese. Bake for around 15-20 minutes until the cheese is golden and cooked.