5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe:

Spicy Fish Creole with Coconut Lime Rice

for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

I love spicy food, such as curries, chilli-based dishes and tagines, and they often grace our family meal-time table; I also love fish, and with all the recent revelations about horse meat being found in ready meals and prepared meat products in the UK, it is wonderful to know the provenance of my fish, the fact that it is caught in the North Atlantic, is brought ashore at Peterhead in Scotland and is then sold at market to a local fishmonger and smoker, John from Delish Fish. The fish is fresh and delivered to my door, and I know where it has come from, what can be better than that? One of the things that has horrified me about the horse meat scandal, is not so much that horse meat has been found in meat products, but just where it all originated from – it appears to have moved from Poland to Romania, as well as France and Belgium with a few other countries in-between  and proves what I have always said, it is better to buy and support local and BRITISH producers, and also to make your own meals at home. I am also disgusted at the apparent lack of testing of the meat, as well as the outright deceit and lies that has surrounded the whole debacle; like I said before, it is not so much that horse meat is IN the food, it’s the fact that the meals and products have been sailing under the banner of 100% beef, thus hoodwinking the consumers, who have a right to choose if they want to eat horse meat or not. And, it calls into question once again, the lack of respect that large producers appear to have for humane animal husbandry, as well as a lack of respect for food and where it originates from.

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

I hear lots of people talking about poverty, yes, things are tough, but are they any tougher than they were during the second world war, or at the turn of the century? I don’t think so! It’s a fact that a standard packet (450g) of locally reared British beef will feed a family of four for two meals, if the meals are prepared at home; we all tend to eat far too much nowadays, and our portion (and plate) sizes have grown, along with obesity. It’s the cheap, ready-meal marketing policy that has led to this whole fiasco, as supermarkets and companies fight for the economy end of the market with scant regard for the quality and provenance of the ingredients. But, I digress from today’s post…….and it is probably time I got off my soap box and shared my recipe for today with you all! My Spicy Fish Creole with Coconut Lime Rice for Fish on Friday is a bit of a culinary triumph! It’s very filling, uses fresh Scottish fish, is beautifully spiced and is served with fruity and aromatic coconut lime rice. The recipe feeds four people and is only 350 calories per portion, and that includes the rice too. If you want, you can freeze the remaining portions for another low-calorie fast day, for those of you who are following the 5:2 diet, but it’s my guess that once the family has seen it, they will also want to eat it!

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

We need to support all of our British producers and artisans and never more than now. I used beautiful wild Scottish haddock in this recipe and as haddock is in season right now and is MSC approved for sustainability, what better fish is there to use? John at Delish Fish has a special offer on right now, and you can order haddock from him here: Order Wild Scottish Haddock.  And, as for recipes, I have a multitude of fish recipes, as well as haddock recipes here: Lavender and Lovage Fish Recipes. I am going to try this recipe with prawns next time, and I will let you know what I think, but I am sure that a mixture of white fish and prawns would also be a wonderful mix. I will leave you with a fabulous image of one of the vessels that catches the haddock, and all of the other fish I use in my recipes, Budding Rose, and I hope that you try this aromatic and tasty low-calorie recipe, I am pretty pleased with how it turned out! Have a GREAT weekend, and I will see you later, with more recipes, reviews and some new giveways! Karen 

Budding Rose

Budding Rose PE. 148

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

Spicy Fish Creole with Coconut Lime Rice

Serves 4
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes
Allergy Fish
Meal type Lunch, Main Dish
Misc Gourmet, Serve Hot
Occasion Casual Party, Formal Party
Region French
By author Karen S Burns-Booth
An exotic Creole inspired recipe that uses fresh British fish with imaginative spicing; the spicy fish is offset by serving it with coconut rice and the each portion is only 350 calories per person with the rice. (The recipe serves 4 people) It's hard to believe that you are eating a low-calorie meal and this can be served to guests who are not dieting, as well as those who are on the 5:2 fasting diet or Weight Watchers. (One portion has 6 old WW points per serving) The recipe is a much adapted from a very old diet cookbook!

Ingredients

  • 1 onion, peeled and diced
  • 2 cloves garlic, peeled and minced
  • 1 teaspoon grated fresh ginger root
  • 2 teaspoons garam masala
  • 1/2 teaspoon chilli powder
  • 1/2 teaspoon allspice
  • 400g tin of chopped tomatoes with chilli
  • 2 tablespoons tomato puree
  • 225g tin of pineapple chunks, in natural juice or spring water (NOT syrup)
  • 450g thick white fish fillets cut into chunks, such as cod, haddock, hake or coley (I used haddock)

Rice

  • 175g long grain rice
  • grated zest and juice of 1 lime
  • 4 teaspoons desiccated coconut
  • 2 teaspoons finely chopped parsley or coriander
  • salt and freshly ground pepper

Note

An exotic Creole inspired recipe that uses fresh British fish with imaginative spicing; the spicy fish is offset by serving it with coconut rice and the each portion is only 350 calories per person with the rice. (The recipe serves 4 people) It's hard to believe that you are eating a low-calorie meal and this can be served to guests who are not dieting, as well as those who are on the 5:2 fasting diet or Weight Watchers. (One portion has 6 old WW points per serving) The recipe is a much adapted from a very old diet cookbook!

Directions

Step 1 Heat a large non-stick frying pan or wok that has a lid over medium heat, then add the onions, garlic and ginger with a little water, replace the lid and sweat for 5 minutes, or until the vegetables are soft but not coloured.
Step 2 Add the garam masala, chilli powder and the allspice and cook for a further 2 minutes with the lid on. Then add the tinned tomatoes and tomato purée. Drain the pineapple chunks, reserving the juice for another recipe and then add 150ml of water to the mixture. Simmer uncovered for 10 minutes.
Step 3 Stir in the pineapple chunks and the fish, season to taste with salt and freshly ground pepper and simmer for a further 8 to 10 minutes with the lid on.
Step 4 Meanwhile cook the rice according to the packet instructions, or in a rice cooker, and 2 to 3 minutes before the end of cooking, add the grated zest and juice of the lime along with the desiccated coconut. Cook for a further 2 to 3 minutes and just before serving, stir in the chopped parsley or coriander. Season well with salt and freshly ground pepper and serve the rice on warmed plates accompanied with the creole fish.
Step 5 Garnish with fresh lime wedges if you like.
5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

5:2 Diet Fast Day Recipe: Spicy Fish Creole with Coconut Lime Rice for Fish on Friday

All my other 5:2 Diet Recipes:

5:2 Diet Fasting and Feasting! Lemon Chicken with Cannellini Beans and Rosemary Recipe

Lavender and Lovage 5:2 Recipe Collection 

Comments

  1. says

    If I had to give up meat I don’t think I would be that sad as fish is so delicious and varied in it form plus it’s so much healthier than say red meat or processed bacon. Another fabulous titilation for the taste buds Karen, I know mine would like to dance to this tune:-)

  2. olivia kirby says

    This looks lovely. I really enjoy coconut and lime and I am looking into this diet as my office mate does it.

  3. Mary Maguire says

    Just cooked fish creole for husband and self. The only ingredient I couldn’t get in my local shop was garam masala. I made my own from recipe in an Indian cookbook. I used brown basmati rice as we prefer its nutty flavour. It was all delicious, hard to believe it is so low calorie. Will be freezing the other half for another meal. Many thanks.

    • says

      I am delighted Mary, I was really pleased with the flavour myself, and having checked the calorie count software three times, the calories really are that low! I am not sure, but I think brown rice has slightly more calories? Will check that! Not much though…..I am so pleased you enjoyed it! Karen

  4. Janet says

    Made this today when not fasting but still trying to be reasonably good. I added a chopped red pepper with the onion and have to say it was absolutely delicious. In fact it was so good that my husband and I polished off the lot! Will definitely be making again. Thanks for the recipe.

  5. says

    We had the Spicy Fish Creole this evening and it was delicious! Thanks so much for the recipe, I’ll definitely be making this regularly. I doubt whether I’ll get to eat my ‘other’ portion as OH tends to take all extra freezer meals to work for his lunch.

  6. Isobelle Forde says

    This sounds wonderful with the lime and coconut flavours, definitely a recipe I will give a try, my teenagers are fussy but they like to look good/feel healthy ..so they will at least try it! I may even try making a bulk amount for the cafe where I work if I get it right! :). Thank you

  7. Lisa Williams says

    I have never made a Creol I always thought it was really hard but it looks surprisingly simple thank you :)

  8. Zoey says

    Love fish Friday with a twist, will be trying this dish once I have ingredients.

    Sharing on twitter as @Zoeeyy00

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