5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

5:2 Diet Fast Day Recipes:

Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

The time between Christmas and New Year is a strange one on the culinary front – there is a plethora of sweets, cakes, pies, biscuits and other rich pickings from the savoury buffet table, as well as piles of turkey no doubt and of course the Christmas cake and pudding that usually last well into Spring; but, I start to feel the strains of excessive eating, and although I look forward to the sparkle of New Year’s Eve with more fizz and food, I like to have a frugal day or two in the “twilight” period as I sometimes call the week between Christmas and New Year.  One easy way to cut back on the calories as well as the cream, cheese, mincemeat, roast potatoes, stuffing and all the other high calorie ingredients is to cook and serve fresh fish. I love fish, as most of my readers know, and one of my favourite’s is hake. I still have some hake in the freezer that John at Delish Fish sent me a few weeks ago, and so it’s LOW CALORIE and LOW FAT fish on the menu today. And, my TWO recipes today are both 5:2 fast day diet suitable, as well as being great for all those looking for a tasty meal without the richness of most festive recipes. My first recipe is a lightened-up version of an existing recipe, Pan-Fried Garlic and Peppered Hake Fillets, and is only 150 calories per portion.

5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

5:2 Diet Fast Day Recipe: Low-Fat Pan-Fried Garlic Hake Fillets

The second recipe is a fabulous low-fat potato salad with a curried kick; it’s great as an accompaniment to any meal, as well as being wonderful when made for the buffet table –  Coronation Potato Salad – and just in time for New Year. It’s easy to make and I have enjoyed it as a main meal with low-calorie ham before, as well as cold sliced turkey…….which, is low in fat and calories. This potato salad makes a tasty low-calorie lunch box meal when served with salad, or with cold cuts as mentioned above. It’s basically the same recipe as the classic and traditional Coronation chicken, but, with potatoes instead of the chicken. Each portion of this curried potato salad is only 140 calories and when served with thinly sliced turkey or chicken breast, you can have a fabulous meal for about 200 calories, leaving 300 calories for the rest of the day. (there are 26 calories per 25g of sliced turkey breast)

5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets

I hope that these two 5:2 recipes will come in handy for any of you who are following the diet – I plan to eat some potato salad with salad for tea and the hake with spinach for my lunch, leaving 150 calories left for breakfast and milk for my cuppas.  (140 calories for the potato salad, 150 calories for the fish with 50 calories for spinach, salad and low-calorie salad dressing) This Coronation potato salad will also be on our New Year’s Eve buffet table, as a light vegetable accompaniment. That’s all for my Festive Fish in Friday post, do have a relaxing weekend, the last weekend this year, and see you tomorrow with some naughty but terribly nice recipes…..as well as some festive photos. Karen

Coronation Potato Salad

Coronation Potato Salad

Low-Fat & Low-Calorie Garlic Hake Fillets (5:2 Diet)

Serves 4
Prep time 5 minutes
Cook time 10 minutes
Total time 15 minutes
Allergy Fish
Meal type Lunch, Main Dish
Misc Child Friendly, Serve Hot
Region British
By author Karen S Burns-Booth
This is a "lightened-up" version of an existing fresh fish recipe I have already posted and is another example of fish as the original fast food, in the pan and on the plate in 15 minutes! This fish dish has ONLY 150 calories per portion and with a side salad or some low calorie potato salad, you can have a hearty meal on a fast day if you are on the 5:2 diet or Weight Watchers.

Ingredients

  • 1 tablespoon rapeseed oil or vegetables oil
  • 4 x 100g skinned and boned Hake fillets
  • 1 tablespoon plain flour
  • 1 teaspoon garlic granules
  • 1 teaspoon black pepper
  • 1 lemon cut into quarters

Note

This is a "lightened-up" version of an existing fresh fish recipe I have already posted and is another example of fish as the original fast food, in the pan and on the plate in 15 minutes! This fish dish has ONLY 150 calories per portion and with a side salad or some low calorie potato salad, you can have a hearty meal on a fast day if you are on the 5:2 diet or Weight Watchers.

Directions

Step 1 Heat the oil in a frying pan over a low heat.
Step 2 Meanwhile, add the garlic granules and black pepper to the flour, and coat the skinless side of the hake fillets with the seasoned flour.
Step 3 Put the hake fillets into the pan, skin side down, and fry over a gentle heat for 5 to 7 minutes, until the skin is crispy and the fish is just starting to turn opaque.
Step 4 Gently turn the fillets over and cook for a further 2 minutes on the the skinless side, before taking out of the pan and serving. Garnish with freshly chopped parsley and a lemon wedge.

Pan-Fried Garlic and Peppered Hake Fillets

Low-Calorie Coronation Potato Salad

Serves 4
Prep time 15 minutes
Allergy Egg
Dietary Vegetarian
Meal type Appetizer, Lunch, Salad, Side Dish, Snack, Starter
Misc Child Friendly, Pre-preparable, Serve Cold
Occasion Barbecue, Birthday Party, Casual Party, Christmas, Easter, Formal Party, Halloween, Thanksgiving, Valentines day
Region British
By author Karen S Burns-Booth
A tangy curried potato salad that is VERY low in calories and fat, with only 140 calories per portion (3 old Weight Watchers points) which makes it a perfect recipe for anyone following the 5:2 Diet for Fast Days. It is also a tasty and healthy addition to any buffet table and makes a great lunch box meal when prawns or cold meats are added to it.

Ingredients

  • 500g potatoes (new potatoes are best)
  • spring onions or chives to garnish
  • green salad leaves to serve
  • pinch of Cayenne pepper or chilli powder

Dressing

  • 2 tablespoons low-fat plain Bio-yoghurt
  • 2 tablespoons low-fat mayonnaise
  • 2 tablespoons fresh herbs (such as a mixture of parsley and chives)
  • 4 teaspoons mango chutney
  • 2 teaspoons apricot jam
  • 1 teaspoon curry paste
  • salt and freshly ground black pepper

Note

A tangy curried potato salad that is VERY low in calories and fat, with only 140 calories per portion (3 Weight Watchers Points -NOT Pro-Points) which makes it a perfect recipe for anyone following the 5:2 Diet for Fast Days. It is also a tasty and healthy addition to any buffet table and makes a great lunch box meal when prawns or cold meats are added to it.

Directions

Step 1 Dressing: Place all the dressing ingredients into a bowl and whisk thoroughly, season well with salt and freshly ground black pepper and set to one side.
Step 2 Cook the potatoes in lightly salted boiling water,until JUST tender, Drain and allow to cool before cutting into cubes, leaving the skin on. (If using old potatoes, drain and cool and them peel before cutting into cubes)
Step 3 Fold the potatoes into the prepared dressing and mix well, then chill until required.
Step 4 To serve, spoon potatoes on to a bed of green salad leaves on a large serving platter as part of a buffet, or serve with salad leaves and sliced ham, chicken or cold meats as a light low-calorie lunch or supper dish. Dust with Cayenne pepper or chilli powder, as well as scattering chopped spring onions or chives over the salad before serving.

Coronation Potato Salad

Coronation Potato Salad

 

Comments

  1. Diana Cotter says

    I need to pass these on to my son after Christmas at home :) He swears by the 5:2 diet, but is getting heartily sick of chicken.

  2. Rosie D says

    We follow the 5:2 diet- I love finding low cal tasty meals for those 2 days!!!! This is probably tonight’s meal, I still have some left over turkey I can use instead of the chicken

  3. Fiona Matters says

    This looks lovely. I do adore coronation chicken and potato salad is one of my favorites. Although I usually avoid it because of the calories!

  4. Andrew Petrie says

    I’ve never tasted Hake before but this looks mouth-watering.I might just see if they have any in the local supermarket

  5. tracy s says

    Gosh, this looks fantastic, sounds quick and easy to make too. I love Coronation Chicken so think I will have to have a go at making this! Thankyou, so many wonderful recipes.

  6. JUDITH LUSCOMBE says

    The curried potato salad is an interesting idea, I am always looking for new recipes to enhance a salad

  7. Lisa Williams says

    amazing a recipe with tons of taste that I want to eat with a tiny amount of those pesky calories thank you so much :)

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