Last Updated on December 7, 2018
Oven Steamed Cod with Celeriac Champ for a 5-2 Diet Fast Day:
While I was looking for information about how to steam fish for my 5-2 diet Asian fish parcels, I read a little bit about oven steaming. Now, I am sure you have friends with expensive steam ovens (or perhaps you have one yourself). A steam oven produces very moist, tender results without having to add any fat. Perfect for a 5-2 diet fast day, or for that matter for anyone trying to lose weight and follow a low calorie diet programme.
My resolve to try this kind of cooking was increased when I went to the Angler, where I was served Steamed Seabass with herb crushed potato.
This particular recipe is one that I think is a real winner. I’ve used celeriac for the mash instead of potato which is quite high in calories. (42 calories per 100g for celeriac rather than 78 calories for potato). It has a mild celery flavour that I really like and when mashed with a little low fat cream cheese it is light and tasty. It IS a very ugly looking root before it is peeled and cooked, but don’t be put off. Even if you mix celeriac and potato, you’ll get a lighter and better flavoured mash. This time I’ve added in chopped parsley and spring onions to make a celeriac champ – mostly because I simply don’t have a great range of fresh herbs at this time of year so I couldn’t recreate the dish I was served at The Angler.
- 4-5 shots 1-cal oil
- 1 piece Cod Fillet about 150-180 grams weight
- 150 g Celeriac Root Peeled and chopped into 2cm chunks
- 2 Spring Onions Finely chopped
- 15 g Low calorie soft cheese
- 1 handful Flat leaf parsley Finely chopped
- 1/2 Lemon
Half fill a roasting tin with water and place in the bottom of your oven. Set your oven to 140c
Peel the celeriac and cut into 2cm chunks
Boil the celeriac in water with a little added salt for around 15 minutes
When the oven is preheated, season the fish with salt and pepper and place on a baking tray directly above the roasting pan of water
Cook the fish for 10-15 minutes or until you can see protein globules rising (a milky white substance) and the fish is opaque.
Meanwhile drain and mash the celeriac. Stir through the spring onions, cream cheese and most of the parsley and season with salt and pepper to taste
Serve the fish on a bed of the celeriac champ with a garnish of a little fresh parsley and the lemon
To steam the cod, which was supplied to me by John at Delish Fish, I simply seasoned the fillet with salt and pepper and placed it on a non stick baking tray in the oven. At the bottom of the oven, a large roasting tin of water created the cooking steam. It is obvious that this very simple way of preparing fish does depend on excellent quality ultra fresh produce. And John’s fish always arrives beautifully filleted so that all I have to do is open one of the individual portions to create my very own diet ready-meal!
It took 15 minutes to cook this piece of fish and it was really obvious when it was ready – the flesh of the fish turn opaque and there were little globules of fish proteins on the baking tray. For me it seemed a lot easier to gauge when the fish was perfectly cooked than using foil or leaf parcels and a steamer on the hob as I did with my steamed thai style cod. And with results that were every bit as good. I’m planning on trying again with salmon next.
A little lemon on the side and some fresh and seasonal green vegetables made a perfect, simple and quick supper that was around 250 calories!
This is the sort of diet meal that means you really don’t feel you are missing anything on a 5-2 diet fast day. Fish is naturally low in calories and full of protein, so you end up feeling fuller for longer My personal challenge is simple that I eat out a lot so at times the 5-2 diet does nothing more than maintaining my weight. But, I still feel better the morning after a 5-2 diet fast day – more energised and lively. And, the weight is slowly dropping, so I must be doing something right on the 5-2 diet.