Fasting and Feasting with Fish on Friday: Middle Eastern Tahini and Lemon Baked Fish – Perfect for the 5:2 Diet

Fasting and Feasting with Fish on Friday: Middle Eastern Tahini and Lemon Baked Fish - Perfect for the 5:2 Diet

Fasting and Feasting with Fish on Friday: Middle Eastern Tahini and Lemon Baked Fish – Perfect for the 5:2 Diet

Fasting and Feasting with Fish on Friday:

~ Middle Eastern Tahini and Lemon Baked Fish ~

Perfect for the 5:2 Diet

Middle Eastern Tahini and Lemon Baked Fish - Perfect for the 5:2 Diet

Middle Eastern Tahini and Lemon Baked Fish – Perfect for the 5:2 Diet

IT’s a LOW CALORIE Fish on Friday post and this recipe has been made with one of my favourite types of fish, Hake. And, the recipe in question is one of my own recipes, an exclusive restaurant recipe, one which I developed and that I used to serve at my restaurant in Cyprus. This IS a classic way of serving grilled fish in the Middle East, and the Levant, tahini paste is found in many guises throughout the region, and NOT just in hummus etc. Any meaty white fish is suitable for this recipe, although I used to use swordfish, as well as dorade (sea bream) when I cooked this in the restaurant. My hake came from Delish Fish, as always, and was delivered fresh, which made it perfect for freezing, which is what I did.

Middle Eastern Tahini and Lemon Baked Fish - Perfect for the 5:2 Diet

Middle Eastern Tahini and Lemon Baked Fish – Perfect for the 5:2 Diet

All that was needed to complete this sumptuous fish dish was a FABULOUS FRESH Heirloom tomato salad with olives…..I used some amazing “ancienne” tomatoes that came from a friend’s potager, and they included some Black Russian and Green Zebra tomatoes.……as well as some HUGE beefy marmande tomatoes…..it was a delicious meal. We used to serve this fish dish with pilaf or couscous in the restaurant, which was great for mopping up the sauce! Salad would also be a lovely accompaniment too, as well as the ubiquitous crusty bread.

Heirloom Tomato Salad with Olives

Heirloom Tomato Salad with Olives

So, here is another recipe that is suitable for all dieters following the 5:2 diet, as well as Weight Watchers too, BUT, this is also a DELIGHTFULLY tasty recipe for anyone NOT counting their calories, so a real win win recipe. This sauce is also wonderful when served with grilled chicken, as well as grilled aubergines for a vegetarian meal. The salad was a simple mixture of different coloured and different types of tomatoes, with some black olives, parsley and a drizzle of olive oil, as it’s NOT a fast day for me today!

Middle Eastern Tahini and Lemon Baked Fish

Middle Eastern Tahini and Lemon Baked Fish

That’s all for today, I have a busy weekend ahead – with EIGHT guests arriving tomorrow……and I also have to post my Best of British round-up and choose a winner….and I also have a GREAT weekend of baking ahead of me too, so it is all FULL ON! Have a FABULOUS Friday and a relaxing weekend, I’ll be thinking of you! See you later, Karen

Middle Eastern Tahini and Lemon Baked Fish

Serves 4
Prep time 30 minutes
Cook time 18 minutes
Total time 48 minutes
Allergy Fish
Meal type Lunch, Main Dish
Misc Gourmet, Pre-preparable, Serve Hot
By author Karen S Burns-Booth
A classic recipe from the Middle East, which, I have lightened up for a low fat and low calorie meal. The nutty flavoured sesame seed sauce (tahini paste) is mixed with fat free yoghurt, lemon juice, lemon zest and parsley for a flavoursome creamy sauce that adds moisture to grilled fish fillets. All that is needed is a fresh tomato salad with olives, or maybe some couscous or bread. For a festive look, scatter pomegranate seeds over the fish for a jewel-like finish! This recipe is ONLY 263 calories per portion and add 37 calories for a tomato and olive salad. ( 22 calories for a medium tomato and 15 calories for 1 tablespoon of black olives) The saturated fat content is also impressive, this recipe only has 1g of saturated fat per portion. This recipe is PERFECT for the 5:2 diet for fast days as well as Weight Watchers - the point value for this for WW is ONLY 4 points. (pre pro-points)

Ingredients

  • 4 fish fillets, weighing about 125g each (such as hake, coley, cod, haddock or halibut)
  • salt and black pepper
  • 2 teaspoons olive oil
  • 3 tablespoons tahini paste
  • juice of 1 lemon
  • grated zest of 1 lemon
  • 3 tablespoons 0% fat Greek style yoghurt (or low-fat yoghurt)
  • 2 cloves garlic, peeled and crushed
  • 4 tablespoons chopped fresh parsley
  • lemon slices to garnish
  • fresh parsley to garnish

Note

A classic recipe from the Middle East, which, I have lightened up for a low fat and low calorie meal. The nutty flavoured sesame seed sauce (tahini paste) is mixed with fat free yoghurt, lemon juice, lemon zest and parsley for a flavoursome creamy sauce that adds moisture to grilled fish fillets. All that is needed is a fresh tomato salad with olives, or maybe some couscous or bread. For a festive look, scatter pomegranate seeds over the fish for a jewel-like finish! This recipe is ONLY 263 calories per portion and add 37 calories for a tomato and olive salad. ( 22 calories for a medium tomato and 15 calories for 1 tablespoon of black olives) The saturated fat content is also impressive, this recipe only has 1g of saturated fat per portion. This recipe is PERFECT for the 5:2 diet for fast days as well as Weight Watchers - the point value for this for WW is ONLY 4 points. (pre pro-points)

Directions

Step 1 Sprinkle the fillets of fish with salt, on both sides and set to one side for half an hour.
Step 2 Heat the oven to 230C/450F/Gas Mark 8. Heat up the grill and then brush the fish fillets with the olive oil and grill for 7 to 8 minutes on both sides until they are nearly cooked through.
Step 3 Whilst the fish is under the grill. whisk together the tahini paste, lemon juice, lemon zest, yoghurt and garlic with 3 tablespoons of water until you have a smooth sauce. Then add the parsley and mix well.
Step 4 Place the grilled fish fillets in an oven-proof dish and pour the tahini and lemon sauce over the fish fillets; place the fish in the preheated oven and bake for 10 minutes or until the sauce starts to bubble and goes golden brown.
Step 5 Serve straight away with lemon slices and sprigs of parsley as a garnish, and a tomato and olive salad, with fresh bread or couscous.
Middle Eastern Tahini and Lemon Baked Fish

Middle Eastern Tahini and Lemon Baked Fish

Here are some links to more Fish on Friday posts:

Fish on Friday with Pink Grapefruit and Prawn Salad suitable for 5:2 Diet and Weight Watchers

Fish on Friday with Pink Grapefruit and Prawn Salad suitable for 5:2 Diet and Weight Watchers

 Search for a Connoisseur & Sharp’s Brewery: Smoked Mackerel with Hot Beetroot and Horseradish Cream

Search for a Connoisseur & Sharp’s Brewery: Smoked Mackerel with Hot Beetroot and Horseradish Cream

A Video,Yorkshire Fish Pie and Fish & Chips in a Basket with Mushy Peas for Fish on Friday

A Video,Yorkshire Fish Pie and Fish & Chips in a Basket with Mushy Peas for Fish on Friday

Fish on Friday with King Prawns – Chilli Prawn Stir-Fry with Mangoes

Fish on Friday with King Prawns – Chilli Prawn Stir-Fry with Mangoes

Fish on Friday: Low-Fat Cumin Scented Plaice Goujons with a Panko Crumb

Fish on Friday: Low-Fat Cumin Scented Plaice Goujons with a Panko Crumb

Barbecued Fish on the Stove Top! Pan-Fried Lemon, Parmesan and Herb Crusted Hake

Barbecued Fish on the Stove Top! Pan-Fried Lemon, Parmesan and Herb Crusted Hake

Do you have a favourite fish recipe?

What is your favourite fish?

Comments

  1. says

    That looks delicious Karen. I’m a big fan of fat free greek yogurt and I have a jar of tahini paste left over from an unsuccessful attempt at houmous. Will try this out very soon:-)

  2. says

    It gets my vote Karen, looks fabulous! I love fish and particularly Arbroath Smokies simply split, dotted with butter and grilled. In fact most fish dotted with butter, seasoned and grilled is pretty darn good.

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