Oily fish provide an essential supply of omega 3 fatty acids which have a huge range of health benefits. Here they are accompanied by a yogurt based sauce with dill and drained artichoke hearts and some fresh green beans. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.
2 tbsp (about 50g) plain low fat yogurt
2 tsp chopped fresh dill, or herbs of your choice
25g (3-4 pieces) marinated artichoke hearts in oil, drained and chopped
1 tsp lemon or lime zest, grated
150g fresh mackerel fillets
80g green beans, trimmed
Lemon or lime segments to serve
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).
1. Make the dip by combining the yogurt, dill, artichoke pieces and grated lime zest. Season with black pepper if desired.
2. Heat a griddle pan or grill and either dry fry or grill the fillets until they are cooked through, taking care not to overcook them.
3. Meanwhile steam the beans.
4. Serve the mackerel and beans with the dip and a few segments of lemon or lime.
Serving suggestions: Serve with a large green salad instead of green beans.
Storage: The cooked mackerel fillets can be chilled for 24 hours and served cold. The dip will keep refrigerated for 2 days.
|Of whichsugars g||5.40|
|Of whichsaturates g||5.80|