This fat-free, low-carb, low-calorie salad is a feast for the eyes as well as the stomach
I’ve created this salad for my pre-surgery diet before my weight-loss surgery, but despite the lemon-scent (obtained from grating in some lemon zest), if you take out the tomatoes and replace them with additional vegetables, e.g. cucumber, sweetcorn, freshly shelled peas etc, it is also suitable for anyone following a reflux diet. I am tolerating tomatoes quite well now my reflux has settled down a lot, and as my diet is so severely restricted for these few days before my surgery, I have opted to use the tomatoes.
You can have this salad on its own, or serve it with a variety of meat or fish. In this instance, I served it with a delicious seared tuna steak, seasoned with sea salt, garlic and chilli.
Ingredients (for one generous portion)
Three small tomatoes, chopped into small pieces (see note above if you are following a reflux diet)
1/3rd of a red pepper, chopped into small pieces
1/3rd of a yellow pepper, chopped into small pieces
2tbsp cooked cous-cous
1tbsp flat-leaf parsley, finely chopped
zest of 1/3rd of a lemon, finely grated
sea salt, to taste
Mix all ingredients together. Serve & enjoy!
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.
This is a very quick and simple recipe so you can have a tasty treat any time you feel like it, without having to spend ages making it first.
Extra virgin olive oil
Fresh flat-leaf parsley
Place the oil, garlic and parsley in a blender and blitz vigorously. Leave to stand for 30 mins or so if you want a more strongly-infused flavour.
Pre-heat your grill to a medium-high setting.
Brush a flour tortilla with the oil, garlic & parsley mixture, sprinkle on some sea-salt flakes and place onto a baking tray. Place the tray under the grill and allow it to grill until crisp and golden/brown in parts.
Remove from the heat and cut (using scissors) into slices. Serve immediately.
The original recipe called for a lot of low-fat spread and I wanted to use olive oil instead, as well as using the juice of the lemon in the cooking as well as the rind that was indicated in the original recipe. I’ve also used larger quantities of the herbs.
This is a truly delicious, quick and simple dish and perfect if you’re trying to keep the calories down.
Serve with new potatoes as shown in this recipe and photo, or with a side salad or steamed vegetables. Green beans or broccoli would go very well with this dish.
Ingredients (for 4 people)
4 fresh rainbow trout fillets
a good handful of fresh dill (foliage only)
a good handful of fresh parsley (foliage only), flat-leaf or curly-leaf is fine
sea salt & freshly-ground black pepper, to taste
1 tbsp extra virgin olive oil
1/2kg fresh new potatoes
Start by putting the potatoes in a pan of cold water (if boiling) with a good pinch of coarse sea salt and place the pan over a high heat (they should come up to the boil and be ready and cooked to perfection by the time you serve the fish – check from time to time to ensure they’re not over-cooking and drain once ready).
Pre-heat the oven to 180°C.
Place the dill and parsley in a blender or food processor (you can chop by hand if you prefer and add the liquid ingredients after you’ve done the chopping part). Finely grate the zest of the lemon and add to the herbs. Season with sea salt and freshly-ground black pepper. Add 1tbsp of extra-virgin olive oil and the juice of half the lemon (ensure there are no pips in the juice!). Blend everything together until the herbs are as finely-chopped as you can get them.
Place a large piece of tin-foil into an oven-proof dish (you will need to close this over the fish and herbs without it touching the herbs and leaving enough room for steam to circulate, so ensure the piece of foil is ample). Lay the rainbow trout fillets onto the tin foil, skin-side down. Evenly spread the herb, oil & lemon mixture over the four fillets. Carefully form a tin-foil pouch by sealing all the ends of the tin foil together so no steam will escape, but ensuring there is plenty of room between the fillets and the top of the ‘parcel’.
Place the oven dish with the rainbow trout fillet ‘parcel’ into the oven and cook for approx. 15 minutes (if fan-assisted…for non-fan-assisted ovens you may need a little longer).
Serve with the potatoes and/or your choice of vegetables/salad. Enjoy!