Mediterranean Fish Bake With Crushed Potatoes – 385 Calories (serves 1)

This is an ideal meal for 1 and is ready in 30 minutes, a low carbohydrate meal and also suitable for anyone following step 3 of the Cambridge weight plan. It tastes delicious and really does fill you up with goodness, only 385 calories. If you love fish and tomatoes you will love this recipe. Just double up the ingredients if you are cooking for 2. If you are following step 3 of CWP then don’t forget you can also have a 50 calorie serving of fruit from the allowable fruit list

Mediterranean Fish Bake With Crushed Potatoes - 385 Calories (serves 1)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: simple food
Cuisine: Mediterranean
Serves: 1
Ingredients
  • 150g of white fish fillet skinned, e.g cod or haddock
  • ½ medium onion, finely sliced
  • 150g courgettes, finely chopped
  • 1 sundried tomatoe, drained and sliced
  • 80g of cherry tomatoes
  • 80g of frozen peas or petit pois
  • 80g new potatoes
  • 1 tsp of olive oil
Instructions
  1. Preheat your oven to 190c, gas mark 5
  2. Place the fish in a small ovenproof dish and cover with onion, courgettes
  3. Top with sundried tomatoe and cherry tomatoes
  4. Place the lid on the dish or cover with foil
  5. Bake in oven for 20 minutes
  6. Uncover and then return back in the oven for a further 5 minutes
  7. Meanwhile boil the potatoes and peas until they are tender
  8. Drain the potatoes, transfer to a plate and gently crush with a potatoe masher
  9. Pour over the olive oil
  10. Serve with the baked fish and peas
Notes
GI - LOW - NOT SUITABLE FOR FREEZING
Nutrition Information
Serving size: 1 Calories: 385 Fat: 9.8g Sodium: 0.3g Fiber: 9.0g

 

 

 

 


About Karen

Currently following Slimming World this blog is about my personal diet journey for long term changes and so i can look fabulous on my wedding day. You will find reviews of diet products, lots of tasty recipes and diet tips to help and inspire others on their diet journeys.

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