TLC Asia : Jamie's 15-Minute Meals

Sauce
6 cornichons
1 tbsp capers
1 little gem lettuce
250g fat-free natural yoghurt
¼ of a bunch of fresh flat-leaf parsley
1 lemon

Baps
4 nice soft wholewheat baps
4 large (halved) or 8 small flat-fish fillets (roughly 480g in total), such as plaice, lemon sole, megrim or dab, skin off and pin-boned
1 pinch of cayenne pepper
½ a mug of plain flour
Olive oil
25g Parmesan cheese
1 punnet of cress
1 lemon

Peas
1 medium potato
500g frozen peas
½ a bunch of fresh mint

Ingredients out • Kettle boiled • Oven at 130°C/250°F/gas ½ • Small lidded pan, high heat • Large frying pan, high heat • Food processor (bowl blade)

Start Cooking
Put the baps into the oven • Slice the potato 0.5cm thick, put it into the small pan, cover with boiling water and the lid and bring to the boil • On a sheet of greaseproof paper, season the fish with salt, pepper and the cayenne, then sprinkle over the flour to coat

Pour 2 tablespoons of oil into the frying pan and add the fish • Cook until golden, finely grating the Parmesan over the top when you flip it over • Tip the frozen peas into the pan with the potato, then rip in the leafy top half of the mint and replace the lid

Put the cornichons, capers, lettuce and yoghurt into the processor • Tear in the top leafy half of the parsley, squeeze in the lemon juice, then whiz up, season to taste and pour into a bowl • Drain the peas and potatoes, purée in the processor and season to taste • When the fish is perfect, get the baps out of the oven and serve with the peas, tartare sauce, pinches of cress and lemon wedges

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The Best Fish Baps, Mushy Peas and Tartare Sauce
Serves 4 (665 calories)

Falafel
1 x 400g tin of mixed beans
1 x 400g tin of chickpeas
1 lemon
1 tbsp harissa
1 heaped tsp allspice
1 heaped tbsp plain flour
1 bunch of fresh coriander
Olive oil

Sides
2 mixed-colour peppers
4 spring onions
8 small wholewheat tortillas
1 tbsp Lingham's chilli sauce
250g low-fat cottage cheese
Optional: pickled red cabbage

Salsa
1 big handful of mixed-colour ripe tomatoes
½ –1 fresh red chilli
½ a clove of garlic
1 lime

Falafel Wraps, Grilled Veg and Salsa
Serves 4 (602 calories)

Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat

Start Cooking
Drain the beans and chickpeas and put them into the processor • Finely grate in the lemon zest, then add a pinch of salt and pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves) • Blitz until smooth, scraping down the sides of the processor if needed • Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick • Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp

Rip the seeds and stalks out of the peppers, tear each one into bite-sized chunks and put on the griddle pan with the trimmed and halved spring onions and a pinch of salt and pepper, turning when charred • Put the tomatoes, chilli and half the coriander leaves into the processor • Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish

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Asian Sea Bass, Sticky Rice and Dressed Greens
Serves 4 (629 calories)

Fish
4 small whole sea bass or bream (roughly 300g each), gutted and scaled
1 thumb-sized piece of ginger
2 cloves of garlic
1 stick of lemongrass
1 bunch of fresh coriander
1 fresh red chilli
2 spring onions
3 tbsp low-salt soy sauce, plus extra to serve
1 tbsp fish sauce
Sesame oil
2 limes

Rice
1 x 400g tin of light coconut milk
1 coconut milk tin (300g) of basmati rice

Greens
1 bunch of asparagus (300g)
2 bok choi
200g sugar snap peas
1 lime

Ingredients out • Kettle boiled • Medium lidded pan, medium heat • Casserole pan, medium heat • Food processor (bowl blade)

Start Cooking
Score the fish 5 times on each side down to the bone, then season all over and lay in a snug-fitting, high-sided tray • Pour in 400ml of boiling water, cover tightly with a double layer of tin foil and place on a medium-high heat to steam • Pour the coconut milk, 1 tin’s worth of rice and 1 tin of boiling water (use a tea towel) into the medium pan • Add a pinch of salt, stir well, cover and cook for roughly 10 minutes, stirring ocasionally, then turn the heat off • Pour the rest of the boiling water into the casserole pan

Peel the ginger, garlic and the outer leaves of the lemongrass, roughly chop them and put into the processor • Add the coriander stalks (reserving the leaves), chilli, trimmed spring onions, soy and fish sauces, 1 teaspoon of oil and the juice of 2 limes to the processor and pulse until finely chopped, then pour into a bowl

Trim the asparagus, halve the bok choi and add both to the boiling water in the casserole pan with the sugar snaps • Cook for 2 minutes, then drain and toss with 1 tablespoon of oil and the juice of 1 lime, season to taste with soy sauce and serve with the fluffed-up rice • Uncover the fish, spoon some of its juices into the dressing, then pour everything back over the fish and serve scattered with coriander leaves
 

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Beef Kofta Curry, Fluffy Rice, Beans and Peas
Serves 4 (706 calories)

Curry
1 x 250g pack of ready-to-eat Puy lentils
1 heaped tsp garam masala
400g lean beef mince olive oil
3 ripe tomatoes
1 thumb-sized piece of ginger
2 spring onions
1 fresh red chilli
1 bunch of fresh coriander
1 tsp turmeric
1 tsp runny honey
2 heaped tsp Patak's rogan josh curry paste
½ x 400g tin of light coconut milk
4 tbsp fat-free natural yoghurt, to serve
1 lemon

Rice
1 mug (300g) of 10-minute wholegrain or basmati rice
5 cardamom pods
200g green or yellow beans
200g frozen peas
2 uncooked poppadoms

Ingredients out • Kettle boiled • Large frying pan, high heat • Medium lidded casserole pan, high heat • Liquidizer

Start Cooking
Put the lentils into a bowl with salt, pepper, the garam masala and mince, then mix and scrunch together with clean hands • Divide the mixture in half, then with wet hands quickly squeeze and mould each half into 6 fat fingers • Put them into the frying pan with 1 tablespoon of oil, turning when golden

Put 1 mug of rice, 2 mugs of boiling water and the cardamom pods into the casserole pan, then halve and add the beans and put the lid on • Squash the tomatoes into the liquidizer, add the peeled ginger, trimmed spring onions, half the chilli, the coriander stalks, turmeric, honey, curry paste and coconut milk, then blitz until combined • Pour into the kofta pan, bring to the boil, then simmer and season to taste

Take the lid off the rice, add the peas, mix it all up and give it just a few more minutes • Crack up the uncooked poppadoms and pop them in the microwave (800W) for a minute or two to puff up • Finely slice the remaining chilli and the coriander leaves and scatter them over the curry, dollop with yoghurt, then serve with lemon wedges, poppadoms and the rice, beans and peas

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Crackin' Crab Briks, Couscous Salad and Salsa
Serves 4 (457 calories)

Briks
1–2 preserved lemons
2 spring onions
½ a bunch of fresh coriander
400g crabmeat (a mixture of brown and white meat)
2 tsp harissa, plus extra to serve
4 large sheets of filo pastry (from a 270g pack)
Olive oil 

Salsa
1 large ripe tomato
1 thumb-sized piece of ginger
½ a lemon

Salad
½ tsp caraway seeds
½ a mug (150g) of couscous
2 tsp sun-dried tomato purée
½ a bulb of fennel
½ a bunch of fresh mint
1 lemon
Extra virgin olive oil
1 pomegranate

To serve
Fat-free natural yoghurt

Ingredients out • Kettle boiled • Large frying pan, medium heat • Food processor (coarse grater)

Start Cooking
Finely chop the preserved lemons, trimmed spring onions and coriander (stalks and all) • Mix in a bowl with the crabmeat and harissa • Lay out a sheet of filo pastry, add ¼ of the mixture and shape into the size of a packet of playing cards at the centre of the bottom of the sheet, then push your thumb into the centre of the filling to make a space for it to expand as it cooks • Fold in the sides, then fold them up • Repeat until you have 4 briks • Put 1 tablespoon of olive oil into the pan, then add the briks and cook until golden and crisp on both sides • Add the caraway seeds to the side of the pan and toast for a minute, then scrape into a salad bowl

Put ½ a mug of couscous, 1 mug of boiling water, the tomato purée and a pinch of salt into a bowl and cover • Pick and reserve the fennel tops, then roughly chop and grate the bulb in the processor • Tip into the salad bowl, then chop and add the top leafy half of the mint • Squeeze in the lemon juice and drizzle with 1 tablespoon of extra virgin olive oil • Season to taste and toss everything together

Finely grate the tomato and ginger into a little bowl • Add a pinch of salt and pepper, a good squeeze of lemon juice and 1 tablespoon of extra virgin olive oil and mix together • Fluff up the couscous, then tip on to a platter • Pile the salad in the middle, then bash the halved pomegranate over the top so the seeds tumble out • Scatter over the reserved fennel tops, pop the crab briks on a board and serve with dollops of yoghurt and the salsa

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