Recipes

Smoked cod with stir fried vegetables

Another quick low carbohydrate meal for you to enjoy smoked cod or haddock needn't be restricted to breakfast or making supper-time kedgeree. Here it is combined with succulent stir fried green vegetables. Look out for undyed cod or haddock which is less salty. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Ingredients


150g undyed smoked cod or haddock, preferably sustainably sourced.
1 small leek or 100g leek, cut into 1cm slices
1 head (about 100g) pak choi (bok choy), roughly sliced
1 tsp vegetable oil
1-2 tbsp water

Summary...

Calories: 196

No of servings: 1

Preparation time: 5 minutes

Cooking time: 20 minutes


This recipe is suitable for the following diets: Simple Solution (LCD), Total Solution (VLCD), Working Solution (LCD). 

Overview

1. Preheat the oven to 190ºC (fan oven 170º) or gas mark 5.
2. Pour 4 tbsp water into a small ovenproof dish and add the fish.
3. Bake for 15-20 minutes until the fish flakes easily.
4. Meanwhile heat the oil in a non stick pan or wok, and add the leek and bok choi. Stir fry over a high heat, adding the water to prevent sticking. When the vegetables are just wilted serve on a warmed serving plate, and top with the fish.
5. Serve at once.

 

Serving suggestions: add garlic and grated fresh ginger for more of a kick, or add tenderstem broccoli or green beans. If you are not following a low carbohydrate diet, add 3 heaped tbsp of cooked rice.( This adds around 150kcal and 35g of carbohydrate).

Storage: The cooked fish may be refrigerated for 24 hours, but the stir fried vegetables are not suitable for storage.

Nutritional Info

Energykcal196.00
Protein g30.10
Carbohydrateg4.10
Of whichsugars g3.40
Fat g6.60
Of whichsaturates g0.60
Fibre g4.10
Sodium g1.10
Salt g2.80
Portionsof vegetables2

*This recipe is intended to enable clients to remain in ketosis, however this will vary for each person and we recommend that you monitor your ketosis levels and use recipes that are suited to you.