Low-Calorie Moroccan Cod Parcels for the 5:2 Diet
and a Healthy Happy Heart
As Lavender and Lovage regular readers will know, I love fish! I eat it at least twice a week – it’s easy to cook, tasty and extremely healthy, as well as being low in calories. I have been working with Fish is the Dish (as part of their Healthy Happy Hearts campaign) lately to promote the health benefits of eating fish, and my friend John from Delish Fish is also keen to emphasise the benefits of eating fish as part of a healthy diet too. With that in mind, he very kindly sent me a fabulous “Omega 3 Healthy Heart” fish pack, brimming with fresh (and frozen) Scottish “omega 3 oil rich” fish…….cod, haddock, salmon, herrings and mackerel are all included in this amazing pack of fish, and I have made my FIRST Omega 3 healthy meal with some of the fish already, Low-Calorie Cod and Moroccan Fish Parcels. I will be promoting John’s delicious fish as part of this healthy campaign over the next four weeks, and I will also be offering one of these Delish Fish packs to win in a new giveaway, so watch out for that over the weekend.
Did you know, that by eating fish that are rich in omega 3 oils regularly, you can increase your lifespan by at least two years, a new report has suggested – this information also made the news headlines on British television this week. The study found that older adults with higher levels of blood omega-3 may be able to lower their overall mortality risk by as much as 27%, and their mortality risk from heart disease by about 35%. On average subjects with the highest blood levels of fatty acids found in fish lived 2.2 years longer than those with lower levels.If you are interested in which fish are highest in omega 3 oils, this handy chart from Seafish.org is very interesting: Omega 3 Health Claims, and I have shared a simple list below:
Omega 3 Oil Rich Fish from British Waters:
Native British Oysters
My recipe today is not just healthy due to it being high in omega 3 oils, but it’s also low in calories too, and one portion of this delectable recipe is only 200 calories per person. It’s part of my ongoing 5:2 diet and perfect for a fast day, which, for those of you who don’t know, is a low-calorie day (taken twice a week) where women are allowed 500 calories a day and men, 600 calories. It’s also suitable as a tasty family meal, and crusty bread can be served with the meal, or maybe a baked potato, or even some pasta. The roasted vegetables can be made ahead of time, and I have posted the recipe for them in this post too…….it forms the basis of this easy to cook fish recipe, where fresh Scottish wild cod is baked in a foil parcel for ease.
John’s beautiful Scottish cod is individually packed for ease of portion control, and is wild, and if you want to know why mentioning the fact that it’s wild is so important, it’s because wild fish is LOWER in fat than farmed fish. And, there are other significant differences too…….despite being much fattier, farmed fish provide less usable beneficial omega 3 fats than wild fish, so, wild is definitely best! And yes, there are parts of Europe that “farm” breed cod, and if you want to read more about the subject, there’s a very interesting article here: Rapid growth in European cod farming prompts fears from green groups. It appears that Norway that leads in farmed cod, so what better reason than to buy Scottish wild cod.
The recipe for my Low-Calorie Moroccan Cod Parcels is shared below, as well as the recipe for the Roasted Moroccan Vegetables. If you would like to buy one of John’s “Delish Fish Omega 3 Rich Fish Packs”, then he has a special offer running throughout April. Each special pack contains: 4 x portions salmon, 4 x portions smoked mackerel, 4 x portions frozen herrings, 2 x portions hake, 2 x portions haddock and 2 x portions of cod and costs only £35 delivery included – the usual price would be £46 plus delivery charges, so that’s a considerable saving! John will also include a handy Omega 3 oil guide for fish too, perfect for discovering how you can all have a happy and healthy heart! Watch out for my giveaway to be posted soon and have a GREAT weekend, Karen
Disclaimer: I was sent a Delish Fish Omega 3 fish pack for free, in order to create recipes and promote eating more fish; all opinions and views are my own. Karen S Burns-Booth
Skilfully filleted, skinned and smoked with the skills handed down through the generations. Fished and caught under strict EU quotas to ensure sustainability. Individually vacuum packed and flash frozen for your convenience and ease of use.