Thai red duck with sticky pineapple rice

Marinate duck breasts with red curry paste and lime, then serve with coconut rice, peas and beansprouts for a healthy weeknight dinner

Kale & apple soup with walnuts

Make the most of seasonal kale and give this soup added depth with sweet apple and a crunchy walnut topping – perfect as a healthy lunch

Butternut soup with crispy sage & apple croutons

The apple and sage contrast beautifully with naturally sweet butternut squash in this low-fat, gluten-free festive dinner party starter

Mediterranean fish gratins

These individual portions of fish in tomato sauce, topped with herby breadcrumbs, freeze beautifully – perfect for no-fuss entertaining

Fish stew with roast garlic & saffron

Try this simpler, lighter version of bouillabaisse, a classic fish soup – serve with toasted slices of baguette to mop up the tomato based sauce

Prawn jalfrezi

Satisfy a curry craving the healthy way with this Indian prawn dish – blitz the onions and spices into an authentic, thick, yet low-fat sauce

Whole stuffed roast fish with fennel

This roast fish dish was inspired by Sicily, where the aromatic spices and dried fruit of Arabian cuisine meet with the fresh fish and veg of the Med

Avocado panzanella

With just 20 minutes preparation and no cooking time you'll be able to whip up this colourful avocado and bread salad in no time

Sea bass en papillote with Thai flavours

Make a parcel from baking parchment and let your fish steam to perfection while infusing with garlic, ginger, chilli and lime

The ultimate makeover: Chicken pie

Angela Nilsen reinvents a classic recipe to make chicken pie a healthy choice for you