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5-2 Diet Recipe Lemon Cod – Heart Friendly and Low in Calories

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Lemon Cod – A Fishy Recipe for the 5-2 diet and a Delish Fish Giveaway:

The 5-2 diet is working pretty well for me, I’ve only got 3kg more to lose before I hit my first target (no doubt I’ll still want to lose a bit more weight, but at least my summer clothes should fit).  And much of that is down to eating a lot more fish.  This week the dreadful weather got me yearning for spring and the sort of food I’d normally be eating around this time of year.  I wanted something fresh, green and vibrant.  But still warming.  Because for me at least, it’s far too cold for salads at the moment. So this is my 5-2 Diet Lemon Cod.

My friend at DelishFish is trying to spread the word about how high in Omega3 Scottish fish is. If you were not already aware, Omega 3 oils are found in many fish – in highest levels in Salmon, Mackerel and other oily fish, but also in cold water sea fish like Cod and Hake. Omega 3 oils help to keep your heart healthy and also help prevent some kinds of cancer, alzheimers and strokes. He sent me a lovely hamper of fish high in Omega 3 oils to sample and I spotted some lovely fresh Scottish Cod in there.  This very simple recipe was something I made for my last 5-2 diet fast day.  The beans are called flageolet – they are just a little smaller than baked beans and a pale green colour.  You can buy them dried or in cans and they have a delicate freshness that makes me think of spring.  Perfect for that period when spring vegetables haven’t quite appeared in the shops, but when you want something that reminds you summer is on its way.  Spring onions are a good, light way to add a little bit of oniony taste without overwhelming the beans…and the asparagus, which is optional, just adds a little more green.

cod with lemon and flageolet beans close

Now, I know you can pop into Waitrose and buy your fish already put in a baking bag.  But, really, it’s a two minute job to make your own, and personally I’d rather add my own ingredients and seasoning.  And, because my fish comes from DelishFish, I know it’s Scottish Cod and I know that it is ultra fresh, beautifully filleted and packed in one person portions that are ideal if you are dieting.

delishfish Scottish Cod

Here’s my simple recipe:

5-2 diet low calorie lemon cod with flageolet beans

Print recipe
5-2 diet low calorie lemon cod with flageolet beans

Ingredients

  • 1 piece Cod Fillet (about 150g)
  • 1/2 Large Lemon (one or two slices removed to cook with the fish, the remainder zested then squeezed)
  • 100g Canned Flageolet Beans (drained)
  • 2 Spring Onions (Trimmed and diced)
  • 1 handful Fresh Parsley
  • 4 shots 1cal oil
  • 1 teaspoon Olive Oil

Optional

  • 4-5 sticks Asparagus (Trimmed and cut into 1cm lengths)

Directions

Step 1 Sprinkle the fish with salt and leave at room temperature for an hour or so. Then rinse and pat dry with some kitchen paper. This helps the fish to have a firmer texture and hold together well. Season well with pepper and just a little salt.
Step 2
Spray foil or baking parchment with 1cal oil and make a parcel with the cod, 2 lemon slices and half of the parsley. Seal the parcel up and place on a baking sheet in a preheated oven at 170c for 15-20 mins (depending on the thickness of the cod)
Step 3 Put the spring onions and asparagus pieces (if you are using them) into a heavy bottomed pan with the olive oil. Heat gently till the spring onions just start to brown.
Step 4 5 minutes before the fish is ready, add the beans to the spring onion mixture and warm through gently. Squeeze in the remaining lemon juice and if you like add a little zest of lemon
Step 5 Plate by putting the bean mixture into a shallow bowl, placing the fish and lemon on top with a garnish of the remaining fresh parsley

Now, just in case you are feeling left out – Delish Fish have offered a heart-healthy Omega 3 high pack of fish for one of my readers.

This is the perfect case of fish for a small household  – or if you just want to try DelishFish.  It will contain 4 portions of salmon, 4 of smoked mackerel, 4 portions of frozen herrings, 2 portions of  hake 2 portions of cod and 2 portions of  haddock.  If you want to order a case NOW, then contact John at DelishFish and for the next 30 days, he’ll send you all the fish listed above, worth  £46 for £35 including delivery in the UK and pop in a free Omega 3 guide too, so you can find out more about eating fish for a healthy heart.
cod with lemon and flageolet beans

Oh, and I nearly forgot, the calorie count for this lovely and substantial meal is under 300!

5-2 diet cod with flageolet beans

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Comments

  3. I love cod, I would eat just about any fish now, but when I was a child it was only cod, I hated bones, so cod I could cope with as I could see the bones easily. This sounds very nice with the beans, one to try I think!

    Reply

  4. Omega rich…. hmmmmm sardines, kippers, salmon, tuna, so many to choose from! only one? ok, sardines, griddled with herbs and garlic. Summer!!

    Reply

  5. Omega 3 oils ..mmmm.. I don’t eat enough oily fish so take a capsule every day for my joints. But my vote is for griddled sardines with garlic and herbs. Summer on a plate . Yes please.

    Reply

  9. I love sardines, but also throw a few flaxseeds into my cereal every moring for an extra omega3 boost.

    Reply

  22. My homemade fishcakes made using salmon and egg, coated in oats, and served with spinach. A veritable feast of Omega 3!

    Reply

  40. I absolutely love salmon. I made the most amazing recipe for it yesterday from the hairy bikers cookbook, it was fantastic, and on my fast day too!

    Reply

  47. As a child I loved pilchards on toast – from a tin. I’ve just redicovered them – yum!

    Reply

  64. Has to be salmon – cooked simply in paper in the oven with a bit of lemon, olive oil and salt and pepper – delicious – though I do love nuts too. xoxo

    Reply

  82. Great information. Lucky me I ran across your site by chance (stumbleupon).
    I’ve saved it for later!

    Reply

  92. If really focusing on the omega 3 side of things then I’d say salmon or mackerel, but my favourite fish of all is smoked haddock – yum!

    Reply

  96. I am a fish lover, and I mackerel is one of my favourite foods – in any form. But nothing beats fresh mackerel with a squeeze of lemon – yummy 🙂

    Reply

  116. I love tinned mackeral (and tinned sardines)… not sure how healthy they are (being tinned) but they take me right back to my childhood 🙂

    Reply

  127. Definitely mackeral – not only is it fantastic tasting but my great-uncle was a fisherman and took us fishing for mackeral at the weekends so it brings back lovely childhood memories.

    Reply

  128. Living right by the sea we’re lucky enough to get plenty of mackerel to enjoy, can’t beat it freshly caught and straight in the pan 🙂 But if I love fresh tuna and salmon too.

    Reply

  136. I am not the classy time and much prefer a nice fresh mackeral, caught by my own fair hand, or as fresh as possible x

    Reply

  141. I love sardines, it a storeroom staple, great for just having quickly on toast and add real flavour to salads.

    Reply

  146. Really big fan of salmon, and usually have it once or twice a week!! Also ANY smoked fish…its just lovely!

    Reply

  169. I love smoked mackerel for breakfast. A easy, but tasty, pre-packed fish which is very versatile.

    Reply

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