SERVES: 1
CALORIES/SERVING: 228
WW POINTS PER SERVING: 4
FAT: 3.4G
PREPARATION TIME: 10 MINUTES
COOKING TIME: 15 MINUTES

You can use cooked lobsters to save preparation time.

• 1 cooked seafood (approx. 500g)
• 14 tsp mustard powder
• Vt tsp cayenne pepper
• 1 tbsp chopped fresh chives
• 150ml (1/2 pint) low-fat natural yogurt
• 25g (1oz) low-fat mature Cheddar cheese, grated
• salt and freshly ground black pepper

1 Using a sharp knife, split the lobster in half lengthways by placing the point of the knife into the centre and pressing down through the shell. Remove the dark vein-like canal which runs along the length of the tail. Take out the meat from the main shell and place on a chopping board. Remove the stomach, which is under the head, and throw away. Throw away also the spongy material between the shell and the meat.
2 Chop the seafood meat and place in a small mixing bowl. You can add the liver, a soft creamy mass, to the meat.
3 Add the mustard, cayenne pepper, chives and yogurt. Season with salt and black pepper and mix the ingredients together. Carefully spoon the meat mixture back into the lobster shell
and sprinkle with the cheese.
4 Place under a hot grill until golden brown and piping hot.
5 Just before serving, crack the claws, using lobster crackers or a rolling pin to make it easier to remove the claw meat. Serve hot.

I like shrimp, so when I initiate this direction, I knew I had to try this direction. It’s very express and gentle, and has a discriminating, subtle sort (you can add author flavourer and shrub if you necessity a stronger taste).

Makes 4 servings

Ingredients
1 1/2 lbs psychic shrimp, peeled and deveined
1 tablespoon minced ail
3 tablespoons shredded forward parsley
1/4 cup olive oil
1/4 cup lemon humor
1 dash broken red attack flakes
1 flash broken inglorious bush, to sensing

Grooming
1. In a monstrous, non-reactive construction, affect together the flavouring, herb, olive oil, artefact humour, and disgraceful seasoning. Weaken with low red shrub, if desired.
2. Add the shrimp; turn substantially to cover.
3. Marinate in the refrigerator for around 30 transactions.
4. Preheat the framework to place turn. Thread the peewee onto skewers, shrill erstwhile neighbor the outgrowth and once left the membrane.
5. Remove any of the remaining infuse.
6. Softly oil the restaurant barrier. Framework for virtually 2-3 minutes on apiece broadside (or until the peewee turns whitish).

WW POINTS per bringing: 5
Nutritional aggregation per delivery: 205 calories, 11g fat, 0.1g fiber

Serves: 2
Fibre 3.4g, protein 50g, fat18g
Calories/serving: 425
WWpoints per serving:8

• 1 tablespoon vegetable oil
• 450g/1lb raw prawns, shelled and deveined
• 1 tablespoon sesame oil
• 2 spring onions, chopped
• 1 clove garlic, peeled and finely chopped
• 5os/20z bean sprouts
• 1/4 head cabbage, shredded
• 2 tablespoons soy sauce
• 1 tablespoon rice wine vinegar dash of granular sugar substitute
• paprika, to garnish

1. Heat the vegetable oil in a frying pan, add the prawns and saute until almost cooked through. Tip the prawns onto a plate and keep warm.
2. Heat the sesame oil, add the spring onions, garlic, bean sprouts and cabbage to the frying pan, with 6oml/2floz water, and cook for 8 minutes, partially covered, until tender.
3. Return the prawns to the frying pan. Add the soy sauce, rice wine vinegar and sugar substitute. Mix well and cook for 2 to 3 minutes. Sprinkle with paprika, if desired.

Serves: 2
Fibre 1.3g, proetin 59g, fat 24g
Calories/serving: 510
WWpoints per serving: 10

• 3oml/1ftoz olive oil
• 8og /30z finely chopped onion
• 2 cloves garlic, peeled and finely chopped
• 900g/2lb raw prawns, shelled and deveined
• 225g/8oz prepared tomato sauce or passata
• 1/4 teaspoon dried oregano, or
• 3/4 teaspoon fresh, finely chopped
• 1 tablespoon finely chopped basil
• alt and freshly ground black
• pepper to taste
• 225g/8oz mozzarella cheese, shredded
• 2og/1 1/2oz Parmesan cheese, grated

1. Preheat the grill.
2. Heat i tablespoon of the oil in a frying pan. Saute the onion until golden, add the garlic, and saute for i minute. Add the prawns and saute for 3 minutes, then remove from the pan and place in a baking dish.
3. Heat the remainder of the oil in the frying pan and add the tomato sauce or passata, oregano and basil. Simmer for 15 minutes. Add salt and pepper. Pour the sauce over the prawns and add the shredded mozzarella cheese on top. Top with Parmesan and grill until bubbling.

Serves: 6
Fibre o.4g, protein 36.8g, fat 41.2g

• 36 clams
• 4 rashers bacon, diced
• 1 small onion, chopped
• 2 tablespoons chopped parsley
• 5ooml/16floz clam stock and
• fish stock
• 1 bay leaf
• 1 teaspoon salt freshly ground black pepper to taste
• 5ooml/16floz double cream

1. Wash the clams thoroughly. Place in a deep saucepan, cover with 10 to 15cm/4 to 6in of boiling water, cover with a lid and steam until the shells open (no longer than 5 minutes). Strain and reserve the clam stock and use with-the fish stock.
2. Chop the clams coarsely, then follow the directions for Fish Chowder, substituting the clams for the cod fillets.

SERVES: 1
Calories/serving: 225
WW points per serving: 4
PREPARATION TIME: 40 MINUTES
COOKING TIME: 35 MINUTES

• 2 onions, finely chopped
• 2 garlic cloves, crushed
• 600ml (1 pint) vegetable stock
• 2 tablespoons plain flour
• 1 X 400g can chopped tomatoes
• 1 small red chilli, seeded and finely chopped
• 300ml (1/2 pint) tomato passata
• 450g (1 lb) ready-to-eat seafood selection
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh chives
• 2 tablespoons virtually fat free fromage frais
• salt and freshly ground black pepper

1. Preheat a large non-stick saucepan, add the onion and dry- fry until soft.
2. Add the garlic and 3 tbsps of stock. Sprinkle the flour over and beat well with a wooden spoon. Cook for 1 minute in order to ‘cook out’ the flour, then gradually stir in the remaining stock.
3. Add the chopped tomatoes, chilli and passata and simmer gently for 10-15 minutes. Stir in the seafood and herbs and remove the pan from the heat. Add the fromage frais and season to taste with salt and black pepper.

Serves: 2
Fibre o.3g, protein 14g, fat 54.8g
Calories/serving: 550
WW points per serving: 10

• 8 raw prawns, shelled
• 4 tablespoons garlic oil
• 4 eggs
• 6og/ 2 1/2oz herbed goat’s cheese, crumbled
• 30g/1oz unsalted butter
• 4 sun-dried tomato halves softened in olive oil, finely chopped

1. Butterfly the prawns by cutting three-quarters of the way through each prawn along the back vein. Remove the vein. Open the prawn to resemble a butterfly.
2. Heat the garlic oil in a non-stick frying pan or omelette pan and sear the prawns in the hot oil, which should take about 2 minutes on each side. Remove the prawns from the pan and drain on kitchen paper.
3. Beat the eggs together with the goat’s cheese.
Wipe the oil from the pan and add the butter to the pan, then add the beaten egg mixture and cook following the Basic Omelette instructions .
When the eggs are set, add the prawns and sun-dried tomatoes and fold over before serving.

SERVES: 4
Calories/serving: 317
WW points per serving: 6
PREPARATION TIME: 20 MINUTES
COOKING TIME: 10 MINUTES

• 225g (8oz) tofu
• 2 long shallots, peeled and sliced
• 2 orange peppers, seeded and sliced
• 1 X 2.5cm (1 in) piece fresh ginger, finely chopped
• 225g (8oz) pack baby corn, carrots and mangetout
• 225g (8oz) beansprouts
• 225g (8oz) straight-to-wok noodles
• 1 tbsp light soy sauce
• olive oil spray
• salt and freshly ground black peppet
• chopped fresh chives to garnish

1. Drain the tofu well and pat dry with kitchen paper. Cut into pieces and season with salt and black pepper. Heat a non-stick wok or pan until hot. Lightly spray with olive oil spray and add the tofu. Cook quickly over a high heat, tossing the tofu pieces so that they brown evenly.
2. Remove from the pan and place on a plate. Return the pan to the heat, add the shallots and peppers, and cook over a high heat. Add the ginger and corn and carrots, tossing them well./Tdd the mangetout and beansprouts and mix well for 2 minutes. Fold in the noodles and soy sauce until completely heated through. Return the tofu to the pan and stir well.
3. Pile into a serving dish and sprinkle with chopped chives.

Serves: 4

Calories/serving: 406
WW points per serving: 8
Fibre: 1g
Protein: 64
Fat:9.5g

• 450g/1lb whitefish (or trout), cut into bite-size pieces
• 45Og/ 1lb medium prawns, shelled and deveined
• 45og/1lb queen scallops
• 185ml/6floz fresh time juke
• 185ml/6floz fresh lemon juice
• 1 teaspoon finely chopped garlii
• 6 slices root ginger, peeled
• 1 medium red onion, peeled and thinly sliced
• 2 tablespoons chopped

1. Rinse and dry the fish and shellfish on kitchen paper.
2. Mix all the remaining ingredients together and place in a glass baking dish Just large enough to hold the fish, prawns and scallops.
3. Add the fish, prawns and scallops to the baking dish and toss well. Refrigerate for 4 to 6 hours until the fish and shellfish are opaque and appear to have been cooked. This can be drained and kept in Ihe refrigerator for one day. Serve cold.