Baked Fish Fingers | Low-Fat Fish Fingers | Reflux Recipe

Baked Fish Fingers | Low-Fat Fish Fingers | Reflux Recipe

This is a really quick and simple way to make healthy, low-fat and reflux-friendly* fish fingers

This recipe makes approximately 20 fish fingers, a generous portion for 4 people (or, as in our house, 4 people plus an additional portion for our eldest daughter to take to school for her lunch the next day).

Baked Fish Fingers | Low-Fat Fish Fingers | Reflux Recipe

Ingredients

  • 700g skinned and boned cod loin (you can, of course, experiment and use other fish – just remember to adjust cooking times accordingly), cut into approximately 20 fish ‘fingers’, approximately 8-9cm long and 2.5cm wide
  • 2 slices wholemeal bread, toasted
  • 20g porridge oats
  • fine sea salt (to taste)
  • herbs or other flavours of your choice, to taste (I used a generous sprinkling of dried parsley, dill and coriander leaf).  A little bit of aniseed also works very well with fish.  You could even, if you’re not doing the 2-week reflux ‘induction diet’, add some finely-grated lemon zest.
  • Frylight (I mostly use the olive oil variety) or other type of very low cal spray oil

Method

Pre-heat the oven to 200°C.

Blitz the toasted bread, porridge oats, salt and any herbs you’re using in a food processor until you have a medium-fine crumb.  Taste it to make sure you have the right balance of seasoning – as you won’t be seasoning the fish separately, the bread crumb mix needs to be quite salty. Place the crumb mixture into a shallow bowl.

Roll the fish pieces in the breadcrumbs, using the natural moisture of the fish to get the crumbs to stick.  This will give you a light crumb coating, but this is enough for these fish fingers.

Place the crumbed fish fingers onto a non-stick baking tray (I always use my trusty and brilliant Pampered Chef Rectangle Stone, but Pampered Chef no longer have a UK operation, unfortunately.  Any good quality non-stick baking tray will work though, or you can also use a teflon sheet to line an ordinary baking tray).

Spray the coated fish fingers with Frylight and place into the pre-heated oven.

Leave to bake for 10 minutes (time may vary depending on the actual size & thickness of the ‘fingers’), take out of the oven and serve.  They should be lovely – succulent and moist on the inside and lightly crispy on the outside.

Gloriously Simple, Gloriously Low-Fat, Gloriously Reflux-Friendly, Gloriously Good!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 

Advertisements
Vegetable Soup | Low-Fat Vegetable Soup | Reflux Recipe | Vegetable Soup with Peas and Barley

Quick and Easy Vegetable Soup with Peas and Barley | Low-Fat Vegetable Soup | Reflux Recipe

A Vegetable Soup packed with Nutrients!

This is an easy no-fuss vegetable soup recipe that I love to make in bulk so I can eat it for a few days for lunch when I’m working from home.  It’s very filling and nutritious and very low in fat, which also makes it excellent for reflux sufferers*.

The quantities are not precise in this soup – it’s one of those ‘chuck everything in’ type of soups, so here are some guidelines to get you started.

Vegetable Soup | Low-Fat Vegetable Soup | Reflux Recipe | Vegetable Soup with Peas and Barley

Ingredients

  • Pea and Barley Soup Mix (I use Sainsbury’s version, but there are others, for example Tesco Soup and Broth Mix) – 3-4 handfuls, depending on how much soup I’m making and how much bulk I want in it.  These usually need soaking overnight – follow pack instructions.  You can also use lentils instead, for a different taste & texture, or leave these out altogether.  The vegetable soup is delicious on its own.
  • A selection (or all) of the following vegetables:
    • Savoy Cabbage, trimmed and quartered – I usually use a couple of quarters
    • Curly Kale – lots!
    • Fresh spinach leaves – lots! (whatever vegetables you choose to add or omit, I find that the spinach makes this soup extra special so I always include this)
    • 2-3 carrots, trimmed, peeled/scraped and cut into big 2-3 cm long chunks
    • 1 parsnip, trimmed, peeled and cut into big 2-3 cm long chunks
    • Swede / Turnip, about half of one, depending on how large it is and how much you like the taste, peeled and cut into 2-3 big chunks
    • 1 potato, peeled and cut into 4 big chunks
    • Chicken stock cubes or stock pots – I use Knorr Chicken Stock Pots, but you could use vegetable stock instead and any good brand of stock pot or stock cube will work (quantities according to pack instructions, but typically 1 for each 500ml of water used)
    • Water

Method

Soak the Pea and Barley Soup Mix overnight as indicated on the pack instructions.

When you’re ready to make your soup, drain the pea and barley mix and place in a small saucepan, cover with enough cold water to have as much depth of water over the peas and barley again as there is depth in the peas & barley mix (i.e. if you have a 2cm depth of pea & barley mix in the pan, make sure you have about 2cm of water above the pea & barley mix).  Add enough stock cubes / stock pots to make a normal consistency stock, based on the amount of water you have used.  For Knorr Chicken Stock Pots, this is 1 Stock Pot per 0.5l of water.  Place on the hob and bring to the boil, then turn down and simmer for the cooking time recommended on the pack (usually around 50 minutes).  The stock will reduce during this time and become quite thick.  Do not let the mix boil dry – add more stock if required, but make sure there is only a little stock and it is quite thick by the end of cooking.

While the pea & barley mix is cooking in chicken stock, prepare your vegetables as described in the ingredients listing above.  Place them all – but NOT the spinach! – into a large stockpot, add enough water to just cover the vegetables and enough stock cubes / stock pots to make a normal consistency stock, based on the amount of water you have used. Bring to the boil, then reduce heat and simmer until the hardest vegetables (usually the carrots) are soft.  This can take approximately 30 minutes, but sometimes longer, depending on the size of the chunks.

Once the vegetable soup is cooked, turn off the heat and add the spinach leaves, pushing them down with a large spoon and stirring them into the soup.  They will wilt within seconds.  Let the soup cool for a few minutes, then blitz it to a fine consistency, either in a food blender or by using a hand-held blender in the stockpot itself (this is the easiest option, and the one I use!).  Take care to avoid splashing with the hot soup!

Once your pea & barley mix is cooked and the chicken stock it sits in is nice and thick, add the pea and barley mix, with its thick stock, to the lovely bright green vegetable soup.  Stir it in and serve.

Gloriously Good, Gloriously Simple, Gloriously reflux-friendly!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 

Low-Fat Arancini | Porcini Mushroom Arancini | Reflux Recipe | Low Fat Recipe

Low-Fat Arancini | Porcini Mushroom and Mozzarella Arancini | Risotto Balls

Arancini (‘Risotto Balls’) are a delicious light meal, buffet food item for parties or as a starter

This is a recipe for low-fat, reflux-friendly baked porcini mushroom arancini

These arancini are baked, not fried.  This makes quite a few arancini – you can either reduce the quantities or you can freeze leftover ones and then re-heat them in the oven.

This recipe should suit most reflux* sufferers, but if you’re following the very rigid reflux induction diet from the ‘Dropping Acid‘ book, you will need to make the following changes:

  • Make the changes in the risotto as indicated in the risotto recipe
  • Do not use mozzarella – these arancini are equally delicious without the gooey cheese filling

Ingredients (this will make approximately 60-65 arancini)

  • Porcini mushroom risotto (see recipe), cooled & refrigerated – this works best if you make the risotto the previous day so it can be refrigerated overnight, but if you don’t have time to do this, make the risotto in the morning and give it as long as possible in the fridge.  If it’s still warm, it will be harder to shape into balls that don’t fall apart
  • 5 slices wholemeal bread, toasted
  • 40g porridge oats
  • A sprinkling of fine sea salt
  • 150g mozzarella, torn into small pieces (approx. 1cm squared)
  • Spray cooking oil (e.g. Frylight Olive)

Method

Preheat the oven to 200°C (fan) or 220° if it’s not fan-assisted.

While the oven is pre-heated, prepare your ingredients: 

Toast the slices of bread, let them cool a little, then tear them and place them in a food processor with the porridge oats and a generous sprinkling of salt.  Blitz them to a medium-fine consistency (not a powder, but not too big and lumpy either).

Drain the mozzarella and tear into small pieces, about 1cm squared.

Now it’s time to start making the arancini: 

Take a small amount of rice into your hand (use vinyl or latex gloves to stop the rice sticking to your hands).  The amount will be something you develop a ‘feel’ for – you’re aiming for risotto balls that are approximately the size of a golf ball. Squeeze the risotto a little bit, to help it stick together, then make a well in the palm of your hand.

Place a small piece of mozzarella into the well, close up the well and roll the risotto into a ball, ensuring the mozzarella is fully enclosed in rice so it doesn’t leak out.

Once you have shaped a risotto ball, roll it into the breadcrumbs and place onto a non-stick oven tray.

Repeat until you have made all the risotto balls (you will need 2-3 large oven trays).

Spray all the arancini with 1 cal spray cooking oil and place in the pre-heated oven.

Cook for 30 mins and serve – if you have them as a starter, you would typically have these on their own, but they also go nicely with a side salad.

Gloriously Simple, Gloriously Reflux-Friendly, Gloriously Low-Fat, Gloriously Good

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet.