Monday, 7 January 2013

Smoked haddock, roast tomatoes and parmesan

A recipe - if you can call it that - which scores on a number of fronts. Easy, only 3 main ingredients, suitable for the 5:2 diet and ideal for those of you who like to keep Monday meat-free

It features smoked haddock which is much more interesting than the unsmoked variety but as low in calories. 100g - less than half the pack I bought - totalled just 85. I managed to put away and freeze 2 other portions which made the £3.71 outlay seem relatively modest.

I baked it with sliced tomatoes and a sprinkling of parmesan which is one of the most 5:2 friendly cheeses because you don’t need that much. In fact it didn’t really register on the scales which confused me when it came to working out the calorie count. In theory 1 tablespoon would be 5g and therefore 22 calories but this can’t have been more than 1g. I’ve adjusted the recipe to make it slightly more cheesy

Serves 1
133 calories

100g undyed smoked haddock (85)
2 medium tomatoes, sliced (20)
1 rounded tbsp parmesan (5g) (22)
a pinch of thyme or zatar (optional)
freshly ground black pepper
6 puffs low cal oil spray (6)

Preheat the oven to 190°C. Squirt the base of your baking dish so the tomato and fish don’t stick. Lay half the tomato slices on the base of the dish and season with black pepper and thyme or zatar, if using. top with the fish, skin side downwards and lay the remaining tomato slices on top. Season, sprinkle with parmesan and spray with the remaining oil. Add 3 tbsp of water to the baking dish then bake for15-20 minutes until the fish is cooked through and the cheese topping lightly browned. Serve with steamed or boiled broccoli (80g = 27 calories) or some new potatoes if you're not on a fast day.

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