Over indulgence of Christmas often leads to a January of weight watching and fitness. I am personally going to in the main, follow a lower fat diet and will share my recipes with you as we go. Hopefully I can inspire you to try some of my recipes and you can motivate me to stick to a dry January, low-fat diet and improved fitness.
My first recipe is going to be simple baked Salmon cooked with a medley of Mediterranean vegetables such as aubergines, courgettes, peppers and tomatoes. Salmon is classed as an oily fish so has a higher fat content than say Cod; however it is rich in omega-3 fatty acid which is valuable to our diets. It is also very low in calories but high in protein, so you will feel full for longer; perfect to prevent cravings.
In the recipe I have used half a side of Salmon, but you could use Salmon cutlets instead. Although cost wise, I bought a half side of salmon from Lidl for £5.95 – that’s 3 or 4 portions.
Baked Salmon with Mediterranean Vegetables
Salmon cooked simply in a foil envelope with it's own and the vegetable juices.
- 2 medium Aubergines (peeled, quartered, sliced) (egg plants)
- 1 medium Courgette (cut into 3cm x 1cm strips) (zucchini)
- 1 Red pepper (sliced)
- 200 gm Tomatoes (cut into 2cm x 2cm pieces) I used baby plum but any will do
- 1/2 Side Salmon
- Spray oil (about 6 sprays)
- Salt and papper
- 1 tsp Dried Basil
Pre-heat oven on 180 degrees, Gas 4. If your oven is fan assisted you may need to turn down to 170 degrees.
Lay a large sheet of tin foil into a baking tray. You need the foil to overlap the tray as you will use it to form an enclosed "envelope" around the vegetables and salmon.
Use the 1 cal oil spray to just coat the bottom of the foil and then lay over all the vegetables.
Season with salt and pepper and then lay the Salmon on top. Add a teaspoon of dried basil.
Fold the extra foil over the Salmon and vegetable so you have completely covered it. Now this will allow the contents to cook within their own juices.
Pop in the oven and cook for around 40 minutes.
Check the Salmon is cooked through and your dish is ready to serve.
I served mine with a jacket potato, which I cooked in the oven alongside the Salmon.
Nutrients per portion, excluding jacket potato
Calories 351, Fat 14g, Carbs 6g (4g net), Protein 30g