• Home
  • Cocktails
  • Culture
    • Dance
    • Opera
    • Theatre
    • Outdoor
    • London Life
      • Foodie London
      • Visiting London – Five Must Do Sights
      • Visiting London – London Travel Tips
    • Balcony Gardening
  • Featured
    • Books
    • Home Delivery
    • Recipe Kits
    • Giveaways
  • Recipes
    • Meat
    • Soups
    • Lunch
    • Starters
    • Mains
    • Sides
    • Desserts
    • Cakes and Sweets
    • 5:2 Diet Recipes
    • Fish and Shellfish
    • Meat
    • Poultry
    • Vegetarian
  • Restaurants
    • Bloomsbury and Fitzrovia
    • Bermondsey, Borough and London Bridge
    • Chelsea
    • Camden
    • City of London
    • Clerkenwell
    • Covent Garden
    • Docklands
    • East London
    • Kings Cross
    • Knightsbridge
    • Kings Cross
    • Kensington
    • Marylebone
    • Mayfair
    • Oxford Circus
    • Oxford Circus
    • Paddington
    • St James
    • Soho
    • South Bank
    • South London
    • The Strand and Embankment
    • North London
    • Victoria and Pimlico
    • West London
    • Out of London
    • Miscellaneous
  • Travel UK
  • Travel Europe
    • Belgium
    • Croatia
    • Czech Republic
    • First Visit
      • Bulgaria
      • Netherlands
      • Poland
      • Romania
      • Slovenia
    • France
    • Germany
    • Greece
    • Italy
      • Sicily
    • Ireland
    • Portugal
    • Spain
    • UK
  • Travel Other
    • Caribbean Travel
      • Antigua
      • Barbados
      • Grenada
      • St Lucia
    • Ecuador
    • Egypt
    • India
    • Qatar
    • Mexico
    • Oman
    • Rodrigues and Mauritius
    • Sri Lanka
    • USA

London Unattached - Luxury Mid-Life London Lifestyle

Luxury London Lifestyle for mid-life Metropolitans - food, travel, restaurant reviews - London Unattached

You are here: Home / Recipes / 5:2 Diet Recipes / 5-2 Diet Hake with Tomato and Potato

5-2 Diet Hake with Tomato and Potato

August 24, 2012 by Fiona Maclean 6 Comments

Tweet
Pin
Share
Flip
Yum
Share

Last Updated on December 7, 2018 by Fiona Maclean

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.

5-2 Diet hake with potato tomato and olives

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.

Print
Hake on Braised Potatoes with Garlic, Tomato and Olives
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
 
Course: Main Dish
Cuisine: Spanish
Servings: 2
Author: Fiona Maclean
Ingredients
Fish
  • 2 Hake Steaks
  • 1 teaspoon Olive Oil
  • 4 cloves Garlic Finely Sliced
  • 250 g Potatoes Peeled and sliced
  • 2 Shallots Finely chopped
  • 200 ml Chicken Stock
  • 150 g Tomatoes Skinned
  • 1 tablespoon Parley Chopped
  • 8 Kalamata Olives
Caramelised Garlic
  • 100 g Garlic Cloves Roughly chopped
  • 2 tablespoons Olive oil
Instructions
Caramelised Garlic
  1. Put the garlic and olive oil into a small pan and cook over a gentle heat for 15-20 mins, stirring occasionally and mashing it up as it softens
  2. Once it is cooked, slightly caramelised and soft, put to one side and allow to cool
    caramelised garlic
Fish
  1. Season the fish steaks with sea salt and put to one side
  2. Heat the remaining olive oil in an ovenproof skillet and soften the shallots and garlic for about 10 minutes
  3. Add the skinned tomatoes and cook for 3 minutes or so till they are softened and can be mashed down with a fork
  4. Add the stock and bring the mix up to a gentle simmer
  5. Add the potatoes and cover. Cook on the hob top for 15-20 minutes till the potatoes are just tender
  6. Grill the fish for 2 minutes on each side. I used my George Forman Grill so cooked for just two minutes in total
  7. Carefully put the fish on top of the potatoes and baste with a little of the sauce. Add the olives
  8. Cover and put in the oven for a further 10 minutes or until the fish is cooked through
  9. Serve garnished with half a teaspoon of the caramelised garlic and half the chopped parsley per person. Remaining garlic can be stored in an airtight container in the fridge for a few days
Recipe Notes

If you are following a low calorie diet like the 5:2 diet, then you should drain the caramelised garlic in some kitchen paper

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!

5-2 Diet Galacian Hake

Here are just a few of the Low-Calorie Recipes I’ve been working on for the 5:2 Diet

 

Slimline Livorno Fish Stew

Comforting Smoked Haddock Rarebit

Lime and Chilli Seared Scallops

5-2 Diet Haddock with Lemon and Parsley

Tarragon Chicken Parcels for 5:2 Diet

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

Filed Under: 5:2 Diet Recipes, Fish and Shellfish, Recipes Tagged With: 5-2 diet, 5-2 diet recipe, 5-2 menu, fish, garlic, hake, potato, tomato

Comments

  1. Roger Stowells says

    August 28, 2012 at 5:52 pm

    Very neat recipe and delicious picture. Not an easy picture to do and you’ve made it look easy. Nice one.

    Reply
    • Fiona Maclean says

      August 28, 2012 at 6:06 pm

      thanks, I am working on my photography…!

      Reply
  2. Petra08 says

    August 25, 2012 at 9:00 am

    Hi Fiona, it looks delicious! I love hake and the idea of the caramelised garlic!

    Reply
    • Fiona Maclean says

      August 25, 2012 at 9:52 am

      the caramelised garlic seems to be keeping quite nicely in a screwtop jar in the fridge…which is useful, because this recipe makes WAY too much for 2 portions

      Reply
  3. Jaime says

    August 24, 2012 at 8:49 pm

    Beautiful recipe Fiona!! Love the flavours and wonderful way to cook hake – I’m going to try this the next time we get more hake 🙂

    Reply
    • Fiona Maclean says

      August 24, 2012 at 9:12 pm

      Thanks! Let me know if you want the more calorific version I adapted this from!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Follow Us

  • Bloglovin
  • Facebook
  • Google+
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • StumbleUpon
  • Tumblr
  • Twitter

About London-Unattached

  • About Fiona Maclean
    • Writing for Other Publications
  • Enquiries/PR
  • Links to Other Sites
  • London Unattached Contributors
  • London Unattached Privacy Policy
  • Media Pack
  • Newsletter
  • Travel Bloggers Influencer Network

Recently Published

  • Firezza showcases stone-baked pizza
  • Cruise – Online – Review
  • Go Nuts – #Win Nuts!
Looking for more recipes? Check out my new site, The Frugal Flexitarian, for easy, cost effective recipes to enjoy at home.
Find My 5:2 Diet Recipes quickly and easily

London Unattached Newsletter

Sign up for our newsletter here. We promise not to spam - and you can unsubscribe at any time

Search London Unattached


Find Us

blogl
VuelioTop10Badge2020

Copyright © 2021 · Magazine Pro Theme on Genesis Framework · WordPress · Log in