Hake with Tomatoes and Potatoes for the 5:2 Diet:
It’s turned very cold today and I’m keen to have a warm meal as part of my 5:2 diet fasting day. This is a low calorie version of a dish I saw cooked by Paul Harwood at Boscastle Festival a few years ago. The flavour comes partly from the fish of course, but also from a huge amount of garlic. Some of it is pre-caramelised and if I wasn’t doing the 5:2 diet, I’d include the rather gorgeous garlic flavoured olive oil. But, to keep the calories down, my version of the caramelised garlic is drained on kitchen roll. And, I’ve used extra virgin olive oil throughout and added a few olives. That’s because I’ve cut a lot of the olive oil out from the main dish so I wanted to add something to put a bit of olive flavour back in.
My Hake came from John at Delish Fish, and as I have been cooking MORE fish over the last few months, I’ve been reading recipes and noticed that many fish chefs salt their fish for half an hour or more before they start to cook. So in this case, I did the same.
The maths for this dish in terms of calories per portion is as follows
Hake – 150g 168cals
Tomato – 2 medium 60cal
Shallot – 1 medium 20cal
Potato – 125g 120cals
Oil – 40 cals
Chicken stock, olives, parsley and fresh garlic 40 cals
Caramelised Garlic – 40cals (I’ve calculated as if this is one teaspoon of olive oil)
Total 468 calories
Normally that would be a lot for a fast day, but I woke up not feeling at all hungry and then I had a business meeting in town, so I’ve been drinking green tea and coffee all day. If you wanted to cut the calories further, you could eat a smaller portion of Hake and less potato – I did find this very filling! It’s also worth noting that potatoes are NOT high in calories if they are braised or boiled rather than fried or mashed with butter and cream!
I’m still working on the 5:2 diet and I’ve just bought a new set of horribly accurate scales that also measure body fat. So, I think I will be sticking at the 5:2 diet for a while longer. If nothing else, it’s giving me a good portfolio of low calorie recipes!
Here are just a few of the Low Calorie Recipes I’ve been working on for the 5:2 Diet
5:2 Diet Celery and Spinach soup – a simple, comforting low calorie soup
Comforting 5:2 Diet Smoked Haddock Rarebit – haddock is very low in calories, so you can make a smoked haddock rarebit, use low calorie cheese for under 400 calories
Exotic lime and chilli seared scallops for the 5:2 Diet – treat yourself to a low calorie feast!
Livorno Fish Stew for the 5:2 Diet – more fish – it’s one of the easiest ways to keep to a low calorie diet!
Tarragon Chicken Parcels for 5:2 Diet simple, tasty and something you can serve to the whole family – 5:2 diet friendly
Chilli beef stirfry the 5:2 Diet way how to include red meat in a 5:2 diet fast day
This is quite a grand recipe for the 5:2 Diet. If you want to find out more about the original BBC TV Documentary, check the link