Monkfish in spicy tomato sauce

This is a simple low-cal, low-fat, low-carb dish of monkfish poached in a spicy tomato sauce, served with cous-cous. 

monkfish in spicy tomato sauce

I cooked this for my lunch today, as I’m currently following the 10-day pre-surgery diet before I have bariatric (weight-loss) surgery next week. 

Ingredients (for 1 person)

  • 1 monkfish fillet (approx. 60g uncooked)
  • 200g tinned chopped tomatoes
  • salt, chilli (flakes or powder), garlic powder, to taste
  • 2tbsp cooked cous-cous


In a small frying pan, bring the tomatoes to the boil and add salt and chilli to taste.  Add the monkfish fillet, turn down heat to a simmer, and cover. 

Cook for approximately 5 minutes, until the monkfish is cooked through, turning halfway through cooking.  

Serve with a small amount of cous-cous.

Gloriously Simple, Gloriously Good!

Disclaimer: I am not a dietitian or medical professional.  These are simply ideas based on meals I have created to suit my own dietary needs and, as I’ve enjoyed them, I wanted to share them. If you are unsure about the suitability of any ingredients or recipes on my blog for your own requirements, please check with a health professional first. 


Smoked Mackerel Paté

This smoked mackerel paté is perfect for Christmas and New Year’s Eve celebrations

but is also delicious any time of the year!

And it only takes minutes to make!

Smoked Mackerel Pate

Ingredients (for 2 small bowls similar to the one depicted above):

  • 200g smoked mackerel
  • 3tbsp full-fat cream cheese
  • 2tbsp lemon juice
  • a generous pinch of flat-leaf parsley leaves
  • 1tsp dijon mustard (use less if you prefer not to have a strong mustard taste)
  • a generous sprinkling of freshly-ground black pepper


Remove the skin and any visible bones from the mackerel (don’t worry about tiny bones as they’ll get ‘blitzed’ in a blender anyway), then tear into chunks and place in a blender

Add all remaining ingredients and ‘blitz’ until smooth

Refrigerate until ready to serve, then serve with your choice of crackers, toast or as a dip with crisps.


Smoked Mackerel Paté – Gloriously Simple, Gloriously Good!

Thai Soup | Spicy Prawn Soup

This is my quick and easy take on a Thai-Style Prawn Soup

If you buy stir-fry ready-chopped ingredients, like I did, it takes literally 5 minutes to make from start to finish!

Thai Soup | Spicy Prawn Soup | Thai-Style Prawn Soup

Cooking Time: 5mins
Serves: 1
Approx. calories per serving (if you eat all of it, 2 bowls): 160

Ingredients (makes 2 small bowls – either one generous portion as a meal, or two small portions as a starter)

  • Sainsbury’s Mushroom Stir-Fry (calories shown on pack include addition of 15ml oil, which you won’t use in this recipe, so disregard those).  If you don’t want to buy the stir-fry vegetables ready-to-cook like this, or you don’t have access to Sainsbury’s Supermarket, finely slice 50g common mushrooms, 25g white cabbage, 25g green cabbage, 25g carrots, 25g white onion and add 25g beansprouts.
  • 100g King Prawns (cooked, peeled & ready to eat)
  • 1Cal spray cooking oil (a few sprays to coat the Wok)
  • A little squeeze of ginger paste (will depend on your preference, but approx half a cm squeezed out of the tube…or 1/3rd of a teaspoon).  You can use finely-chopped fresh ginger if you prefer, of course.
  • A little squeeze of lemongrass paste (again, this will depend on your preference, but about twice as much as the quantity of ginger you used, so about 1cm squeezed out of the tube, or just over half a teaspoon).  Again, you can use fresh lemongrass if you prefer – cut it into lengths to flavour your soup but it can be a bit tough to eat, so I prefer to leave it big enough to pick out.
  • A generous sprinkling of ground dried chilli flakes (I leave the quantity up to your tastebuds!) – or a few slices of de-seeded fresh red chilli, if you prefer fresh ingredients
  • Half a fish stock cube, crumbled
  • A dash of fish sauce (half to a full tablespoon)
  • 300ml boiling water (approx. quantity – judge by taste and how much stock you want in your soup)


Spray the 1Cal cooking spray oil onto a wok, heat until smoking, keep the heat on high throughout

Add the stir-fry vegetables and stir

Add the fish sauce, lemongrass paste, ginger paste and chilli flakes and stir for a minute or so

Sprinkle on the crumbled stock cube and pour on the boiling water – the veg and water will now boil in the Wok

After about half a minute, add the king prawns

Boil for a further minute to ensure the prawns are heated through



Thai-Style Prawn Soup – Gloriously Simple, Gloriously Good!