5:2 Diet Meal Plan for Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

5:2 Diet Meal Plan for Fast Days:

Low-Calorie Haddock Goujons with Garlic Panko Crumb

(Recipe)

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

The first full week in the New Year after all of the festivities brings me back to earth with a heavy bump, and it ‘s back onto my 5:2 diet plan with a vengeance. I have managed to fit in the odd solo day of fasting since the Christmas and New Year holidays, but I notice that my jeans are slightly tighter! And, one of the best ways to keep on track, for me, is to devise a weekly meal plan; not a full weekly meal plan as such, although they do help, but to decide what I am making and eating for my two 5:2 Fast Days. It’s so much easier to follow the plan that way and I know what I am doing. So, today I am sharing my TWO menu plans for my two fast days – I usually fast on Mondays and Wednesdays, but as I hate being controlled (even by myself!) that changes according to my plans. However, it fits right into my schedule this week to fast on Monday and Wednesday, which leaves the rest of the week and the weekend to have fun in the kitchen with my new cookbooks that I received for Christmas!

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

My two day meal plan is recorded below, but, first to my new recipe; I have decided to “lighten” up some of my existing recipes, especially ones that I enjoy, and this recipe for Low-Calorie Haddock Goujons with Garlic Panko Crumb is a slightly adapted version of my Low-Fat Cumin Scented Plaice Goujons with a Panko Crumb recipe. I have lightened it up by using egg whites and not a whole egg as well as using garlic in the crumb for extra flavour, as this is a “dry baked” fish dish. The total calorie count for the this recipe when served with garden peas is 260 calories, and only 200 calories with no peas; so, you could serve these goujons with salad if you wishes, with a little tartar sauce. (One teaspoon of normal tartar sauce is between 35 and 45 calories depending on the brand.) This is a delightful and easy recipe for non-fast days too, and you can then serve it with chips or sautéed potatoes.

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

One thing that is VERY important to me on my 5:2 diet and especially on my fast days, is that I don’t feel deprived, so I always make a main meal and I always have breakfast too. I tend to sit down to a “proper meal” at least once, and also fill myself up with green tea, water and in the evening I save 40 calories for a cup of low-calorie hot chocolate, as a treat. Anyway, on to my meal plan for this week as well as my recipe for Low-Calorie Haddock Goujons with Garlic Panko Crumb. Have a great week, see you later, Karen 

Low-Calorie Haddock Goujons with Garlic Panko Crumb

Low-Calorie Haddock Goujons with Garlic Panko Crumb

Low-Calorie Haddock Goujons with Garlic Panko Crumb

Serves 1
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Allergy Egg, Fish
Meal type Appetizer, Lunch, Main Dish, Side Dish, Snack, Starter
Misc Child Friendly, Freezable, Pre-preparable, Serve Hot
Occasion Casual Party
Region British
By author Karen S Burns-Booth
A tasty low-calorie fish dish for the 5:2 diet and a Fast Day. These simple haddock goujons can be frozen at the crumbed stage - spread them out on a large tray and open freeze; once frozen put them into a freezer bag; they can then be cooked from frozen, allowing an extra 5 to 10 minutes of cooking time.

Ingredients

  • 1 x 100g fresh haddock fillet, skinned and boned
  • 1 x tablespoon Panko - Japanese Style Panko, Plain Bread Crumbs
  • 1 x teaspoon Granulated Garlic
  • Salt and Pepper to taste
  • 1 x Egg White, Medium Egg
  • Fry Light Olive Oil Spray, 3 sprays
  • Garden Peas, 80 g (3 heaped tablespoons)
  • Lemon, to serve

Note

A tasty low-calorie fish dish for the 5:2 diet and a Fast Day.  These simple haddock goujons can be frozen at the crumbed stage - spread them out on a large tray and open freeze; once frozen put them into a freezer bag; they can then be cooked from frozen, allowing an extra 5 to 10 minutes of cooking time.

Directions

Step 1 Pre-heat oven to 180/375F/Gas Mark 4. Spray a large baking tray with the spray oil.
Step 2 Mix the panko in a large roomy bowl with the garlic granules, salt and pepper. Place the beaten egg white in a large bowl.
Step 3 Cut the haddock fillets into thin and fairy long strips, before dipping in the beaten egg white and then coating them in the panko crumbs.
Step 4 As soon as they have been crumbed, place them on the oven tray until they have all be coated. Put the tray into the pre-heated oven and bake on the middle shelf for 15 to 20 minutes, or until they are golden brown and the fish is cooked through and is flaky
Step 5 Serve immediately with peas for a low-calorie meal or with chips, sauté potatoes, seasonal vegetables. Garnish with lemon slices and fresh parsley.
Step 6 Total calories for this recipe with peas is 260 calories or 200 calories without the peas.

Monday Meal Plan

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

Monday 7th January 2013:

(500 calories)

Breakfast: Low-calorie microwave scrambled eggs with chives = 60 calories

1 small cup of milky coffee made with skimmed milk = 40 calories

Lunch:  Roast Tomato & Garlic Soup Recipe = 70 Calories

Roast Tomato & Garlic Soup Recipe = 70 Calories

Roast Tomato & Garlic Soup Recipe = 70 Calories

Dinner: Low-Calorie Haddock Goujons with Garlic Panko Crumb with peas = 260 calories

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

5:2 Diet Plan for Weekly Fast Days: Low-Calorie Haddock Goujons with Garlic Panko Crumb (Recipe)

Dessert: Sugar Free Raspberry Jelly, 140 ml (1/4 pt) = 8 calories

Milk allowance: 150 mls skimmed milk = 51 calories

Total = 489 calories

Wednesday 9th January 2013:

Breakfast: Boiled Egg with Ryvita = 123 cals

Lunch: Hungarian Savoury Minced Beef with cabbage and carrots = 242 cals

Hungarian Savoury Minced Beef

Hungarian Savoury Minced Beef with cabbage and carrots = 242 cals

Dinner: Allotment Soup = 100 cals

Allotment Soup

Milk allowance: 100mls = 35 cals

Total: 500 calories

Lavender and Lovage 5:2 Recipes

Comments

  1. says

    Isn’t it great you can still have chips and sauteed potatoes with your evening meal? A nice addition to your 5:2 diet category (really liked your recent Chinese Chicken with garlic and ginger dish too). Think it’s really useful that you mention ways of how you stop feeling deprived. Think that would be my concern and the bread (doing without bread!). I’m addicted to fresh crusty baguettes :-)

    • says

      NO bread is hard, but it is only for 2 days and I do have a slice now and then when I serve my creamy garlic mushrooms, which, is a low-calorie 5:2 recipe Jacqueline!

  2. Denise Mayer says

    Thank you again. You have saved my meatless Fridays, and my family thank you too from the bottom of their very full tummies.
    Keep up the good work Karen

  3. Caroline S says

    I’m following a low-cal diet but I am tempted by the idea of the 5:2 diet. This is a lovely recipe to liven up fish because I am getting a bit bored of steamed plain fish to be honest.

  4. WandaFish says

    These haddock goujons are next on my list of tasty recipes to try – I’m enjoying eating my way through your blog posts!

  5. Phyllis Ellett says

    Really slowly getting into ‘crumbed’ covered fish. Something a little different. Thanks for the recipe. As love Panko breadcrumps.

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