Fish

It seems that our weight loss goals are another reason to find Nemo.  Although some of you might be discouraged from eating fish due to its infamous smell, it is one ‘superfood’ which could help you naturally lose weight.  While it tends to be low in calories and saturated fat, fish (particularly oily fish) tends to be bursting with healthy omega-3 fatty acids.   As our body cannot make these essential fatty acids, it is crucial we ingest them preferably in the form of food (rather than capsules). 

The variety of fish is endless, and eating it at least twice a week can majorly improve our overall health.  Fortunately most restaurants have a fish option, and if it is not covered in batter, heavy sauces, or cream, I would strongly urge you to select this option.  In the meanwhile, here are some yummy recipes of incorporating fish into your diet:

Seared Salmon on a Bed of Warm Lentils

Spray 2 medium fillets of salmon with Fry Light, and season with a little salt and  pepper and then sprinkle about ½ teaspoon of cumin seasoning.  Then boil 100g of green beans until tender.  Once you have drained the beans, return them to the saucepan and then add 1 can of green and brown whole cooked lentils.  In a heated non-stick pan, sear the salmon steaks for 2-3 minutes on each side.  Then stir 2 chopped tomatoes, spring onions, parsley , and lemon juice into the lentils.  Once ready, share them between 2 serving plates and arrange the salmon fillet on tops.

 

Roasted Red Peppers stuffed with Tuna Salad

• 370g of drained tuna in spring water (2 cans)
• 3 tablespoons very low-fat fromage frais (if not available, low fat natural yogurt)
• 1 tablespoon chopped fresh dill
• 2 finely chopped spring onions

Combine the above ingredients in a medium bowl and mix well.  Cover and chill the mixture for at least 2 hours.  Before serving, split 1-2 red peppers in half and place cut side-down on a bake sheet and grill until blackened.  Once you have removed and slightly cooled the peppers, stuff them with the tuna mixture.

Fish Cakes

Cut 400g of white fish into chunks and then place them in a food processor with a chopped onion, salt, pepper, and soy sauce.  Blitz it to a thick puree but not too much.  Then mix 250g of coarsely grated potato (after rinsing it of course) with the fish.  Using wet hands shape the mixture into 4 large patties, or 8 smaller ones.  Make sure they aren’t too thick.  Cover a heated non-stick with cooking spray and cook the fishcakes for 5-7 minutes on each side, until they feel quite firm when pressed.    

  

Steamed teriyaki fish in a banana leaf:

• Coat the fish of your choice (cod, haddock, and salmon are always winners with me) with a thick terryaki glaze (Kikkoman do a nice one which is quite low in calories).  Leave the fish to marinade for at least an hour. 
• Wrap each fish securely in a banana leaf, topped with a scallion garnish, and steam over gently simmering water for 30 minutes, turning each parcel once.
• Serve the fish in the leaf parcels, so each person may unwrap their fish fillet. 

Potato salad with barbeque prawns

Once you have boiled and cooled the potatoes, cut them into bite-sized pieces.  Mix the potatoes with low fat natural yogurt, chopped spring onions, 1-2 teaspoons of mustard (any will do but I prefer Dijon), salt and black pepper.  After marinating the prawns in barbeque sauce for an hour or so, pan fry them and then add it to the potato mixture. 

As for the vegetables, I added chopped cucumbers, grated carrots, broccoli and red peppers.   Before adding the broccoli and peppers, I pan-fried them with the prawns and finely chopped white onions, and then added some Cajun seasoning. 

If, for any reason, you find it lacks flavor, squeeze some lemon juice on top.