Recipes

White fish with chive 'butter', beans and broccoli

Whether you choose cod, haddock, coley, pollack or other white fish for this recipe make sure it has been sustainably sourced to help fish stocks. You can make a simple herb 'butter' by taking a teaspoon of low fat spread and rolling it in chopped herbs, here it is chives, but you could do this with any fresh herb. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Ingredients


150g white fish
1 tsp reduced fat spread, chilled
Few chives or other fresh herbs, finely chopped
80g green beans, trimmed
80g tenderstem broccoli florets

Summary...

Calories: 179

No of servings: 1

Preparation time: 5 minutes

Cooking time: 10 minutes


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

Overview

1. Lightly wrap the fish in a piece of damp foil and steam for around 10 minutes until the fish flakes easily when you insert a sharp knife. Alternatively cook in a microwave oven, using the manufacturers instructions.
2. Place the herbs in a small bowl and drop in the teaspoon of spread, carefully roll the spread so it is coated with the herbs. Chill until required.
3. Steam the broccoli and beans until just tender.
4. Serve the fish and vegetables topped with the chive 'butter'.

 

Serving suggestions: Try leeks or courgettes instead of these vegetables. Add a portion of boiled new potatoes for non dieters.
 

Storage: not suitable for storage.

Nutritional Info

Energykcal179.00
Protein g31.50
Carbohydrateg3.90
Of whichsugars g3.00
Fat g4.10
Of whichsaturates g0.80
Fibre g4.80
Sodium g0.00
Salt g0.40
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.