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5:2 Diet Hake with Saffron Sauce:
One of the challenges of a fasting day on the 5:2 diet is making the food I eat interesting without piling on calories. Fish is a really good solution and I am still using some lovely fish that was sent to me by
When I was in Boscastle, one of the chefs on stage was Emily Scott from The Harbour Kitchen. Her presentation focussed on Simple Suppers. Dishes that you and I can make easily at home. One of her dishes was monkfish with saffron sauce. Now, I didn’t have any monkfish, but I did have some rather fabulous hake. Emily’s recipe used rather more ‘naughty’ ingredients than I thought I could include – her version of the saffron sauce used a tablespoon of olive oil and another double cream instead of the 1 cal spray and low fat creme fraiche I used!
It was quite stunning – my picture of the samples those of us watching in the audience got to enjoy really doesn’t do it justice. What I did today was take the sauce and adapt it to reduce the calories. My version isn’t quite as pretty as Emily’s, mostly because I wasn’t quite careful enough when making the sauce and low fat ingredients are more likely to split than their full fat cousins. But it was satisfying and filling and something I will repeat. I will also try Emily’s own recipe ‘properly’ at some point.
But for now, since I am still doing the 5:2 diet, here’s the recipe I used
- 1 piece Hake or other sustainable white fish (about 150-200g)
- 1 tablespoon Chopped chives
- 1 tablespoon Low fat creme fraiche
- 1 tablespoon White wine
- 1/2 tablespoon Lemon juice
- 4 shots Fry 1Cal Olive Oil Spray
- 2 teaspoons Milk
- 4-6 Saffron Threads
- Salt and Pepper to taste
- Put the saffron in the milk and warm in the microwave for 20 seconds. Allow the mixture to infuse while you cook the fish
- Coat the fish on both sides with Fry I cal olive oil spray. Heat a heavy based frying pan on a medium heat and put the fish service side down. Cook for a few minutes.
- Add the wine and lemon juice and turn the fish over. Reduce the heat to low and allow the liquid to bubble for a few minutes
- Stir in the creme fraiche and the milk and saffron mixture and cook till slightly thickened.
- Stir in the chives and add salt and pepper to taste. Serve with a simple green vegetable or a rocket salad
I had quite a large piece of hake, about 200g, so I am estimating this recipe at around 340 calories. Using the Fry 1 cal olive oil spray definitely helps – as does using low fat creme fraiche. It was deeply satisfying to have a dish with a thick creamy sauce on a 5:2 fast day, even if my version didn’t look quite as pretty as Emily’s. The sauce went a little bit lumpy I think because using low fat creme fraiche, I probably needed to heat it much more gently rather than trying to reduce it down.
So thank you, for a fabulous and inspiring presentation Emily, I think the other recipe that was presented will work for the 5:2 diet with very little adapting (I will just make a celeriac and potato mixed lemony mash to reduce the calories down to around 120). And next time I am in Boscastle I will definitely come and visit the Harbour Kitchen. I’ll just have to make sure it’s not a 5:2 diet fast day – so I can enjoy dessert!