Sunday, 18 May 2014

2 Healthy Tasty Fish Meal Recipes Under 200 Calories


Whether you're on a diet or just generally trying to be more healthy, you don't have to go hungry or eat boring foods when you're trying to watch your calories intake.  Here are 2 healthy tasty fish meal recipes for you that are easy to make, with each being under 200 calories per serving.  They're great for your low calories days on the 5:2 diet.  Enjoy!


  • Fish Stew - 175 calories per serving
  • Fish Soup - 194 calories per serving


FISH STEW

175 calories per serving


Serves 4
INGREDIENTS
AMOUNT
Monkfish
480g, cut into chunks
Vegetable or Fish Stock
4 tablespoons
Olive oil
1 tablespoon
White wine
120 ml
Garlic
1 clove, chopped
Leek
1, sliced
Green pepper
½,  seeded & chopped
Celery
2 sticks, sliced
Tomatoes
227g small can, chopped
Baby corn on the cob
90g, sliced
Fennel seeds
½ teaspoon


Preparation & Cooking Instructions:

1.    Warm up the oil in a saucepan.  Stir fry the chopped garlic and sliced leek in the oil for around 3 minutes.
2.    Add the chopped pepper and sliced celery to the saucepan and continue to stir fry for 1 more minute.
3.    Reduce the heat to low, put the lid on the saucepan and cook for 4 minutes.
4.    Stir in the tomatoes, corn, wine, fennel seeds and stock.  Simmer for 15-20 minutes with the lid on.
5.    Stir in the chopped fish and continue to simmer with the lid on for 12 minutes or until the fish is cooked through.



FISH SOUP

194 calories per serving


Serves 4
INGREDIENTS
AMOUNT
Skinless smoked cod
240g
Skimmed milk
300 ml
Vegetable stock
180 ml
Onion
1, chopped
Red pepper
½, seeded & chopped
Sweetcorn
90g drained can
Margarine
2 teaspoons
Flour
4 teaspoons
Parsley
Sprig
Salt & pepper
To season
Parmesan cheese
4 tablespoons


Preparation & Cooking Instructions:

1.    Add the milk, fish, ½ chopped onion, and parsley to a saucepan.  Simmer with lid on for 8-10 minutes, on low heat.
2.    Melt the margarine in a different saucepan and stir fry the other ½ of the chopped onion for 1-2 minutes.  Stir in the chopped red pepper and cook with the lid on for around 5-6 minutes, on low heat.
3.    After the first saucepan (with the fish in) has cooked for its allotted time, transfer the contents to a liquidiser and puree it.
4.    After the second saucepan (with the margarine, onion & red pepper in it) has cooked for its allotted time, stir in the flour and stock, continue to stir and bring to the boil.
5.    Add the fish puree from the liquidiser into the mixture in the second saucepan.  Add the sweetcorn, salt and pepper.  Bring back to the boil.
6.    Continue to stir and simmer for around 2-3 minutes.
7.    Remove from the heat and stir in the grated cheese.


N.B.  It’s advisable to consult your doctor or health care professional about any concerns you may have regarding your diet or calorie intake.

Prices/discounts indicated are correct at time of writing/publishing.  E&OE.





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