- 600g potatoes, peeled and cubed
- Low-calorie cooking spray
- 4 thick skinless and boneless cod fillets
- Steamed runner beans, cut into lengths, to serve
- Small handful of fresh basil, finely shredded, to serve
- Lemon wedges, to serve
- For the sauce:
- 2 garlic cloves, finely chopped
- 1 onion, finely chopped
- ½ tsp dried red chilli flakes
- 2 x 400g cans cherry tomatoes in juice
- 1 tbsp vegetable stock concentrate
1 Preheat your oven to 220°C/fan 200°C/gas 7 and line a baking tray with baking paper. Boil the potatoes for 8-10 minutes, or until just tender. Drain well, spread onto the baking tray and spray with Fry Light. Roast for 12-15 minutes, or until lightly golden.
2 Meanwhile, put the sauce ingredients in a pan and bring to the boil. Cover and turn the heat down to medium. Simmer for 12-15 minutes, stirring often, then season.
3 Season the cod and lightly spray with Fry Light. Place a large frying pan over a medium-high heat, add the fish in a single layer and fry for 3-4 minutes on each side, or until cooked through. Divide the cod, sauce, potatoes and beans between 4 plates.
Garnish with the basil and serve with the lemon wedges for squeezing over.
Syns per serving: Extra Easy FREE
Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.
Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.
Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).
Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.
Warning: count(): Parameter must be an array or an object that implements Countable in /home/customer/www/bestslimmingworld.com/public_html/wp-content/themes/flex-mag-edit/single.php on line 230