Recipes from : WeightLossResources.co uk

INGREDIENTS :

• 445g (1lb) Coley or Haddock Portions, frozen


• 25g / 1oz Butter, Half Fat


• salt and black pepper


• 85g (3oz) Sweetcorn, frozen


• 115g (4oz) Broccoli Florets, frozen


• 6 tbsp (90ml) Single Cream, Light, Elmlea*(or milk)


• 1 Egg, beaten


• 4 Potato Waffles, quartered

COOKING INSTRUCTIONS :

1. Preheat the oven to 200°C / 400°F, Gas Mark 6


2. Place the fish portions into a lightly greased shallow ovenproof dish. Season with salt and pepper.


3. Sprinkle over the sweetcorn and broccoli.


4. Mix together the cream / milk and the egg. Pour over the fish and vegetables.


5. Top with the waffles.


6. Bake for 35-40 minutes until the fish is cooked.


7. Serve with grilled tomatoes or baked beans
   

ACCOMPANIMENTS :

• 2 Medium Grilled Tomatoes: 80 kcal


• ½ Can Baked Beans (reduced sugar): 150 kcal

NUTRITION INFO : (Per Serving)

289 calories

12.6g fat

24.8g protein

17.6g carb

2.5g fibre

Low in calories and packed with goodness, here is why fish is the perfect healthy diet food

Don't ignore fish when you are planning your weekly diet. Fish is a fabulous food - lots of variety in taste and texture, versatile and low in saturated fat. It's also low in calories - the perfect healthy diet food.

Aim to include a fish dish in your diet at least twice a week - and more is better!

Oily fish (Mackerel, Herring, Sardines) contain Omega-3 fatty acids, a type of polyunsaturated fat which can help to reduce total blood cholesterol. Omega-3 in the diet protects the heart and circulation and may reduce the risk of heart disease and certain cancers.

Medical studies have shown that Omega-3 oils play an important part in aiding the development of our brains. Sea food contains an abundance of essential minerals - iron, zinc, iodine and selenium.

Fish is a good source of Vitamins helping to maintain healthy nerve tissues, strong bones and teeth and a glowing complexion. Fish is a low fat and/or good fat source of protein, essential for the healthy growth and maintenance of muscles and body tissues.

As well as your brain, your love life could benefit from eating sea food as part of a healthy diet. Shellfish such as oysters have a reputation for acting as an aphrodisiac!

Here Are Some Fish & Seafoods with Each Calories Content

1. Haddock, Smoked, Raw (1 Serving/85g) : 58


2. Lobster, Boiled (1 Serving/85g) : 88


3. Prawns, Peeled (1 Serving/100g) : 99


4. Herring, Grilled (1 Serving/85g) : 154


5. Trout Rainbow, Raw (1 Serving/150g) : 202


6. Scampi, Whole (1 Serving/100g) : 229


7. Mackerel in Tomato Sauce (1 Can/125g) : 254


8. Salmon, Fresh (1 Serving/163g) : 290
   

Recipe Provided By: Food & Wine

Ingredients;

• 1 red bell pepper, cut into 1/2-inch squares
• 1 green bell pepper, cut into 1/2-inch squares
• 2 cups fresh or frozen corn kernels
• 2 tablespoons cooking oil
• 1/2 teaspoon salt
• 1/2 teaspoon fresh ground black pepper
• 1/2 teaspoon dried thyme
• 4 (8 ounce) fillets grouper

Cooking Directions;

1. Heat the oven to 450 degrees F. In a large roasting pan, combine the red and green bell peppers, the corn, 1 tablespoon of the oil, and 1/4 teaspoon each of the salt, pepper, and thyme. Roast in the oven until the corn and peppers start to brown, about 12 minutes, stirring twice.
2. Rub the remaining tablespoon oil over both sides of the fish. Sprinkle the fish with the remaining 1/4 teaspoon each salt, pepper, and thyme. Remove the roasting pan from the oven and push the corn-and-pepper mixture to the sides of the pan. Put the fish in the center of the pan, skin-side down, and cook until just done, about 15 minutes for 1-inch-thick fillets. Serve the fish with the corn and peppers.

Yield: 4 servings

Toss the corn and peppers with a little oil and thyme and let them roast for a few minutes before adding the fish. In no time at all, you will have a delicious dinner with only one pan to wash.

Notes;

Fish Alternatives: Other moderately firm fish to roast here include tilefish, sea bass, and cod. If the fillets are skinned, coat them with a bit of oil before adding to the pan. Test-Kitchen Tip If using frozen corn kernels, let them defrost if you can; it only takes a few minutes. Measure the corn first thing and it will be defrosted by the time you're ready for it. Pat the corn dry with a paper towel after defrosting so that the excess moisture won't get in the way during cooking and make browning impossible.

Nutrition Info;

Calories: 352 kcal

Carbohydrates: 18 g

Dietary Fiber: 3 g

Fat: 10 g

Protein: 47 g

Sugars: 5 g