Friday, 22 February 2013

Brown shrimps: a 5:2 diet treat

Fellow 5:2 dieters will almost certainly have discovered prawns are a great fast day food. What you might not know is that brown shrimps even tastier.

Not that they’re cheap - a 90g packet will cost you about £3.40-something in Waitrose although they’re currently on offer in Sainsbury’s at £6 for two packs - but because they’re so small it looks like you’re getting far more than that weight suggests (great psychology).

The other advantage is of course that unlike potted shrimps they’re not coated in calorific butter which makes them only 87 calories per 100g - or 39 calories for half a pack.

I’ve scattered them over the top of a finely sliced fennel salad (with chilli, mint and lemon juice) and also added them to celery to jazz up a piece of baked fish. Incidentally celery is another wonder ingredient that contains practically no calories at all, if you can face it. Try it this way.

Baked cod with celery and brown shrimps
Serves 2 at 189 calories per portion

1/4-1/2 tsp dried chilli flakes
1/2 tsp coarse salt
300g cod (300 cals)
125ml veg stock made with 1/2 tsp bouillon powder (6 cals)
10 sprays oil (10 cals)
50g brown shrimps (44 cals)
110g celery stalks and leaves (10 cals)
1 tsp fish sauce (3 cals)
white pepper
A wedge of lemon (5 cals, if that)

Heat the oven to 190°C. Grind together the chilli and salt. Season the fish on both sides with the chilli mixture and pepper.

Spray half the oil over a baking dish, place the fish in the dish and spray with the remaining oil. Bake for about 10-12 minutes until just cooked. Set aside in a warm place to rest.

Wash, de-string* and slice the celery. Put in a pan with the veg stock and fish sauce, bring to the boil and simmer for 10 minutes. Remove from the heat and add the shrimps.

Serve the cod on warm plates with the celery and prawns and a wedge of lemon.

De-stringing celery really helps makes it more digestible. just snap it in half and pull away the strings away from the stalk. Simple


Fiona Maclean said...

looks lovely, I adore brown shrimps, though more usually in ummm, lots of butter:)

Fiona Beckett said...

Mmmm. Butter is, of course, good with everything. But can do without it for a day