Spicy crab soup

SERVES 4 D C Q 4 cups chicken stock 2 tomatoes, peeled and finely chopped 1-inch/2.5-cm piece fresh ginger, peeled and finely chopped 1 small fresh red chile, seeded and finely chopped 2 tbsp Chinese rice wine or dry sherry 1 tbsp rice vinegar ¾ tsp sugar 1 tbsp cornstarch 2 tbsp water 6 oz/175…

CRAB

This low-fat, high-protein shellfish contains l-tyrosine for brain power and high levels of selenium for protection from cancer. Like mussels, crabs are low in total fat and saturates and rich in minerals. Crabmeat is a good source of ltyrosine, an amino acid that has been shown to help brain power. It contains as much protein…

Mussels with mustard seeds and shallots

SERVES 4 D C Q 4 lb 8 oz/2 kg live mussels, scrubbed and debearded 3 tbsp canola oil ½ tbsp black mustard seeds 8 shallots, chopped 2 garlic cloves, crushed 2 tbsp distilled vinegar 4 small fresh red chiles 1¾ cups low-fat coconut milk 10 fresh or 1 tbsp dried curry leaves ½ tsp…

MUSSELS

Inexpensive and delicious, mussels are a source of protein, B vitamins for nerve health, and iodine for thyroid function. Mussels are low in saturated fat and high in protein, while also containing some omega-3 essential fats and a wide range of vitamins and many minerals in excellent amounts. They are also low in cholesterol. A…

Oysters Rockefeller

MAKES 24 D P C 24 large live oysters rock salt 1 tbsp low-fat margarine 2 tbsp light olive oil 6 scallions, chopped 1 large garlic clove, crushed 3 tbsp finely chopped celery 1½ oz/40 g watercress sprigs 3 oz/85 g young spinach leaves, rinsed and any tough stems removed 1 tbsp anise-flavored liqueur 4…

OYSTERS

Prized for their nutritional qualities, oysters are rich in zinc, which boosts fertility and skin health, wound healing, and immune-boosting properties. Although there is little scientific evidence that oysters are an aphrodisiac, they are one of our best sources of zinc and this mineral is strongly linked with fertility and virility. Zinc is also important…

Scallops on noodles

SERVES 4 D Q 4 oz/115 g dried green tea noodles 2 tbsp low-fat margarine 1 garlic clove, crushed pinch of paprika 1 tbsp canola oil, plus extra for brushing 2 tbsp Thai green curry paste 2 tbsp water 2 tsp light soy sauce 2 scallions, finely shredded, plus extra, sliced, to garnish 12 fresh…

SCALLOPS

They may be a luxurious treat but scallops can also help boost your vitamin B12 and magnesium intake to protect the arteries and bones. Scallops are an excellent source of vitamin B12, which is needed by the body to deactivate homocysteine, a chemical that can damage blood vessel walls. High homocysteine levels are also linked…

Clams in black bean sauce

SERVES 2 D Q 2 lb/900 g small clams 1 tbsp canola oil 1 tsp finely chopped fresh ginger 1 tsp finely chopped garlic 1 tbsp fermented black beans, rinsed and coarsely chopped 2 tsp Chinese rice wine or dry sherry 1 tbsp finely chopped scallion 1 tsp salt (optional) Method 1. Wash the clams…

CLAMS

Low in fat and high in protein, clams are an ideal food for dieters and they are rich in calcium for a healthy heart and bones. There are various types of clams available, ranging in size and shape. All edible clams are highly nutritious, being low in fat and high in a wide range of…

Salmon and scallops with cilantro

SERVES 6–8 D Q 6 tbsp peanut oil 10 oz/280 g salmon steak, skinned and cut into 1-inch/2.5-cm chunks 8 oz/225 g fresh scallops, shelled 3 carrots, thinly sliced 2 celery stalks, cut into 1-inch/2.5-cm pieces 2 yellow bell peppers, thinly sliced 6 oz/175 g oyster mushrooms, thinly sliced 1 garlic clove, crushed 6 tbsp…

SALMON

Salmon is an excellent source of omega-3 fats, of cancerfighting selenium, and of vitamin B12, which helps protect against heart disease and a form of anemia. Much of the salmon that we eat today is farmed rather than wild. Although wild salmon tends to contain less fat and a little more of some of the…