Serves 2
Calories per serving: 247
Preparation time: 10 minutes
Cooking time: 20 minutes
- 1 red pepper, seeded and cut into wedges 30 cals
- 1 yellow pepper, seeded and cut into wedges 30 cals
- 1 courgette, thickly sliced 34 cals
- 1 red onion, peeled and sliced 38 cals
- 1-cal cooking spray
- 2 x 150g cod fillets, skin removed 288 cals
- 100g cherry tomatoes 20 cals
- 30g drained and rinsed pitted black olives 40 cals
- zest and juice of ½ lemon 9 cals
- 1 tbsp fresh oregano or thyme leaves 5 cals
- salt and pepper
1. Heat the oven to 200˚C/400˚F/Gas mark 6. Place the chopped peppers, courgette and onion in a shallow baking dish. Spray with a little 1-cal cooking spray, season well with salt and pepper and roast for 10 minutes.
2. Place the cod fillets on top, season and spray with 1-cal cooking spray. Scatter the tomatoes, olives and lemon zest around the fish, and squeeze over the lemon juice. Sprinkle with the herbs, season again, and bake for 8–10 minutes, until the cod has just turned a denser white colour (this shows it’s cooked). Scatter with the olives and serve immediately.
Read more at http://www.marieclaire.co.uk/blogs/suzannah-ramsdale/542291/5-2-diet-recipes-what-can-you-eat-on-the-fasting-days.html#I1j2yWzejACksSOM.99
Ingredients: Serves 2
Calories per serving: 247
Preparation time: 10 minutes
Cooking time: 20 minutes
1 red pepper, seeded and cut into wedges 30 cals
1 yellow pepper, seeded and cut into wedges 30 cals
1 courgette, thickly sliced 34 cals
1 red onion, peeled and sliced 38 cals
1-cal cooking spray
2 x 150g cod fillets, skin removed 288 cals
100g cherry tomatoes 20 cals
30g drained and rinsed pitted black olives 40 cals
zest and juice of ½ lemon 9 cals
1 tbsp fresh oregano or thyme leaves 5 cals
salt and pepper
Method:
- Heat the oven to 200˚C/400˚F/Gas mark 6.
- Place the chopped peppers, courgette and onion in a shallow baking dish.
- Spray with a little 1-cal cooking spray, season well with salt and pepper and roast for 10 minutes.
- Place the cod fillets on top, season and spray with 1-cal cooking spray.
- Scatter the tomatoes, olives and lemon zest around the fish, and squeeze over the lemon juice.
- Sprinkle with the herbs, season again, and bake for 8–10 minutes, until the cod has just turned a denser white colour (this shows it’s cooked).
- Scatter with the olives and serve immediately.
