A super-easy Fast 800 baked fish dish which is perfect for one and can be easily multiplied for extra servings. We’ve used cod but any thick white fish will work well. Serve with long-stemmed broccoli, mangetout or stir-fried vegetables to fill half the plate.
2 tsp olive or rapeseed oil
175g thick white fish fillet, such as cod (preferably skinned)
1 garlic clove, peeled and thinly sliced
15g stem ginger (around 1/2 ball), drained and cut into matchsticks
1 spring onion, trimmed and diagonally sliced
1 red bird’s eye chilli, thinly sliced, or 1/4 tsp crushed dried chilli flakes
juice of 1/2 small lime, plus extra wedges to serve
handful fresh coriander leaves
1. Preheat the oven to 200C/180C fan/gas 6. Place a rectangle of kitchen foil on a baking tray and drizzle with the oil.
2. Place the fish skin-side down on one half of the foil, leaving enough to cover. Sprinkle the fish with the garlic, ginger, spring onion and chilli, and squeeze over the lime juice. Season with sea salt and plenty of ground black pepper, then fold the foil over the fish to cover and roll up the edges to seal the fish inside. Don’t make the parcel too tight as space is needed to create steam to cook the fish.
3. Bake in the oven for 12-15 minutes, or until the fish is cooked and flakes into large pieces when prodded with a fork.
4. Carefully open the foil parcel and lift the fish on to a warmed plate, using a fish slice or spatula. Spoon the cooking juices over the fish, top with lots of fresh coriander and serve with lime wedges.
COOK’S TIP You’ll usually find jars of stem ginger in the baking department of the supermarket, but 1 teaspoon freshly grated ginger can be used instead.
ON 5:2 NON-FAST DAYS Serve with brown rice or a mixture of wild rice and brown basmati (from a pouch of ready-cooked, if you like).
NUTRITION PER SERVING CALS 233, PROTEIN 31g, FAT 7g, FIBRE 0.7g, CARBS 11g
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