Switch your regular fried fish and chips for flavoursome oven baked cod for a low calorie version. Serve with sweet potatoes which are low GI – so they keep you fuller for longer and help stop those sugar cravings. Serve with a generous portion of broccoli – cooked in the mirowave to minimize the loss of vitamins.
COOK 15 MINS
600g sweet potatoes, peeled and quartered
2tsp mild curry powder
4 x 200g chunky cod fillet
1tbsp olive oil
375g broccoli, cut into florets
4tbsp semi-skimmed mllk
large knob of olive oil spread
1 Heat oven to 220C. gas 7. Cook the potatoes in boiling water, for 15 mins until tender.
2 Meanwhile, line a baking sheet with a non-stick Teflon sheet, top with cod. Halve lemon, squeeze juice over fish. Sprinkle on curry powder and drizzle with olive oil. Cook for 10 mins until fish is opaque.
3 Meanwhile, put broccoli into a bowl, add 3tbsp water. Cover with cling film, pierce several times. Microwave on High for 4-5 mins until broccoli, just tender.
4 Drain potatoes, return to pan, add milk and olive oil spread and mash together.
Per serving: 381 cals. 9g fat (2g saturated), 32g carbs