We’re all aware that fish is an important part of our Slimtone plan. It provides protein together with valuable omega oils. But stay away from the local Fish & Chip Shop – look at all those calories….even without the chips!

From the Fish Shop
Fish Cake 220 cals, Cod/Hake in batter 400 cals, Plaice in batter 650 cals, Sachet Tartare Sauce 40 cals, Sachet Tomato Ketchup 15 cals

There are lots of scrumptious alternatives – here are some ideas…and they’re all quick and easy to prepare.

Fish cooked in foil with tomatoes, spring onions and seasoning is really tasty and look out for the lightly dusted variety of prepared fish which is a lot lower in calories.

Tuna & Leek Fishcakes
Approx 65 cals per fishcake

Place 450g/1lb of potatoes and 225g/8oz leeks, trimmed and thinly sliced in a saucepan and boil until cooked. Drain off water and mash with a tin of tuna in brine, season to taste. Let the mixture cool slightly and form into about 8 flat cakes. To prevent breaking when cooking, pop them into fridge for approx one hour. Mist a non-stick pan with low cal cooking spray and ‘fry’ gently for a few minutes each side. Garnish with a sprig of fresh parsley. Delicious served with stir fried or roasted vegetables.

Salmon and Pasta bake
Serves 4 – approx 274 cals per serving
56g/2oz grated medium fat cheddar cheese         210g/7½oz can red salmon, drained
336g/12oz cooked pasta (112g/4oz dry weight)   112g/4oz sliced courgettes
112g/4oz sliced mushrooms                               84g/3oz sliced onions

2 level tspn/10ml cornflour                                ¾ pint/450ml skimmed milk
1 vegetable stock cube

Place onions, mushrooms and courgettes in a non-stick pan and sauté for 4-5 mins until soft. Break the salmon into bite-sized pieces and divide between 4 heatproof dishes, add pasta and vegetables. Mix cornflour with a little milk. Heat with stock cube in a pan and pour into cornflour, stirring continuously until thickened. Pour into dishes, sprinkle over grated cheese and grill until melted.

***Marie’s Tip: The new Philly mushroom sauce would be ideal for this recipe.

Pan-fried Sea Bass with Slimtone fried potatoes
Serves 4 – approx 300 cals with accompaniments
4 sea bass fillets                       salt and freshly ground pepper to taste
Low cal cooking spray

Preheat a shallow, non-stick frying pan and lightly spray with low cal cooking spray.  Season both sides of the fillets, then place skin-side down in the pan and cook for 1 min. Flip the fillets over and cook for 1 min more. Turn the heat down to low while you prepare the potatoes. Slice the cooked potatoes and “fry” in a non stick pan lightly misted with low cal cooking spray. Serve the sea bass with 5ozs/140g fried potatoes, 2 tablespoon peas, lots of broccoli and sliced carrots.

Mmmm, that all sounds good, doesn’t it. Tell me what your favourite fish dishes are.

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