In an attempt to vary my weekly menu and to keep my January diet on track, today I made a Mediterranean Fish Stew. It was delicious and so I am going to share it with you.
All the herbs and spices are ones generally in our cupboards. Some of the ingredients in this recipe replace others in the originally recipe. For example the original recipe uses Saffron threads, but I used turmeric and lemon instead. Not as flowery as Saffron, but an enjoyable end result. To make this recipe more accessable for everyday cooking, I have used dried Italian herbs in place of freshly chopped parsley and dill.
As I am cooking this to be low fat as part of a low fat diet, I cooked the fish and onions in one cal spray oil and a little water as opposed to olive oil. Of course if you are on a low carb diet, you could use olive oil in the fry pan.
Mediterranean Fish Stew
A herby tomato based white fish stew
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 3 portions
Calories 258 kcal
One cal oil
or Olive oil
White fish, skinned
cut into 3 cm pieces
Chopped or crushed
Chopped black olives
Italian dried herbs
Salt and Pepper
Preheat the oven on 170 degrees or Gas 4.
Heat the frying pan with the one cal spray and a drop of water (3 tablespoons).
Cook the fish in 2 batches for just 30 seconds on each side to seal. Place in the casserole dish.
Add some more one cal spray and water to the pan and add the onions and cook without colouring for 4 minutes. Add the garlic and cook for a further 2 minutes.
Add the chopped tomatoes, turmeric, lemon and Italian herbs and cook for 5 minutes.
Stir in the almonds and the chopped olives and add to the fish in the casserole dish.
Cook in the oven for 30 minutes and serve with new potatoes and a vegetable or salad of your choice.
Nutrients per portion
Calories 258, Fat 7.5 g, Carbs 6.4 g (5 net), Protein 34 g
Today I made meatballs in a rich tomato and basil sauce. I made the meatballs from minced beef, however they would be equally delicious using minced pork or minced lamb. Net carbs in recipe below 9 g per portion.
The meatballs are very quick to make but it is important to chill them before cooking to prevent them falling apart when you cook them, so allow time for this. They will freeze well so a good choice for preparing in advance.
I do not bother frying the meatballs, as they cook equally as well in the oven and as you are going to put them into the tomato sauce before serving you do not really need them browned; however if you want to serve them plain and therefore require a little colour, then I would suggest you still cook them in the oven first and then brown the outside for appearance purposes once cooked.
The tomato and basil sauce is a normal classic tomato sauce with basil herb added. When you chop the basil, do not over-chop as it is a delicate little herb and flavours will reduce if it is over worked. I use Pasatta as I prefer my sauce to be smooth, but you could also use tinned chopped tomatoes. Two tins would make a similar amount to the recipe below.
Today I served them with low carb spaghetti, however they are also delightful accompanied by courgette noodles. Find my recipe here.
Continue reading “Meatballs with Homemade Tomato and Basil Sauce”
Who doesn’t like Dauphinois Potatoes right? All that creamy, cheesy, garlic flavour mixed with sliced potatoes, wow a marriage of heavenly ingredients.
Well now you have a low carb version. 4 net carbs per portion. A chef I used to work with served these for my dinner one day accompanying a braised piece of beef and seasonal vegetables. Well I could not believe how good it tasted.
Celeriac really has become one of my favourite vegetables and I mostly prepare it as I would potatoes; roasted, mashed, chipped or baked. It is a seasonal vegetable in the UK so you cannot readily find it during the summer months and if you do it is likely to be expensive, so I make good use of it during the winter months. Equally I found the Dauphinois freezes exceptionally well, although there is not normally enough left to freeze!
Continue reading “Celeriac Dauphinois”
Who can resist a creamy Fisherman’s Pie? In this blog I am going to share with you my low-carb version of a traditional British Fisherman’s Pie. Coming in at only 6 net g carbs per portion.
Traditionally the top crust layer would be mashed potato but for this version I am going to use Celeriac. You will be pleasantly surprised how much the nutty flavour of the celeriac compliments the fish flavours. In a Fisherman’s Pie it is preferable to use fish with bold flavours such as cod, salmon and smoked haddock.
If you have not used celeriac before then you have missed a treat. I love it and often use it as a potato substitute. To prepare it just cut off the bottom and the top so you have a flat surface to work with. Then take your knife along the inside and follow the skin down from top to bottom. As you cut into the shapes required for your recipe, you can cut out the brown root bits. Treat as potatoes, although Celeriac browns pretty quickly so keep in water to prevent this. Celeriac makes an amazing alternative Potato Dauphinois – see my recipe here. Celeriac is not available all year around but is seasonal during the winter months in the UK, so make good use of it whilst it is around.
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There are so many good Green Thai Curry Pastes available in your local supermarkets that maybe you do not need to use this recipe. There is however nothing I find more satisfying than cooking with fresh ingredients. A Green Thai Curry should taste a bit sweet and sour with a creamy coconut feel and hints of Lemon Grass, Ginger and Lime. Of course one advantage of making your own from scratch means that you can adjust spiciness to your own palate. 8 net carbs per portion.
For quickness and convenience I do use lazy purée for the lemon grass and ginger but I have included the equivalent fresh amounts in the recipe below. You can also make up extra puree and freeze it for future use.
In my recipe below I have used pork loins, however chicken and turkey would be equally as versatile in this dish.
Instead of using noodles, which are packed with carbs I used Courgette Noodles and Beansprouts, which I stir fried quickly before serving.
Carry on reading for recipe. Continue reading “Green Thai Pork Curry”
Using just 6 ingredients from your everyday stores you can enjoy this low carb cauliflower pizza base. There are plenty of low carb alternative pizza base recipes on the internet and I have tried many. I started out with courgettes, but I could never seem to get them dry enough to prevent a soggy base. Then I found cauliflower recipes which revolutionized my outlook on alternative pizza bases. Net carbs 17 g per 9 inch base.
To vary the taste, I do add other vegetables to my cauliflower, cheese and egg mixture. Often I include vegetables which I want to use up. My favourites are carrot and leeks, so the recipe below will include these, but I’m sure once you’ve made this a couple of times you will experiment with what suits you. The main thing is that the cauliflower is great at making the base firmer so it is key to the ingredient list.
These bases are ideal to eat cold and once topped with tomato pizza topping and your chosen meat and vegetables make a fabulous lunch box meal.
TIP: The base should be cooked on a non-stick commodity such as a silicone baking mat or baking parchment paper.
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These delicious Peanut Butter Cookies provide a sweet tasting snack. Whilst I find eating low carb does not actually leave me needing to snack often, it is still nice now and again to be able to have a “biscuit” with your cuppa. I tried a range of different ingredients but often found cookies or biscuits dry, that was until I found these little beauties. Net carbs 1g per cookie (appx.5cm diameter).
I am not sure which website I found them on so apologies for not citing but I have been making these for a couple of years now so I do not need to refer to a recipe, they are that simple.
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Welcome to my recipe for Classic Beef Bolognese Sauce. This sauce is perfect served with Courgette (Zucchini) noodles – Zoodles, to make a low-carb meal however it is also yummy with spaghetti making it into a classic spaghetti Bolognese, (but not low-carb). You could also use this sauce in my low-carb Lasagne so make up a batch and store half for a meal later in the week or freeze it for another day. 12.5 net carbs per portion.
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