Serves 4 (fish burgers, if salmon hasn’t been previously frozen) Ready in about 40 minutes, plus freezing
600g skinless and boneless salmon fillets, roughly chopped
1 unwaxed lemon, zested and halved
5 gherkins, l finely diced, the rest sliced
2 tsp small capers, drained, rinsed and patted dry
2 tsp dried dill
3 spring onions, finely sliced
1 medium egg, beaten
600g baking potatoes, peeled and cut into skinny chips
Low-calorie cooking spray
2 level tbsp extra-light mayonnaise
4 x 60g wholemeal rolls, split and toasted
4 baby gem lettuces, l finely shredded, the rest separated
1 Pulse the salmon in a food processor in 2-3 batches to roughly mince (if you overcrowd the food processor, it could become too paste-like). Scrape into a bowl with the lemon zest, diced gherkin, capers, 1 tsp dill and the spring onions. Add a little beaten egg, then mix well with wet hands and shape into 4 burgers. Line a baking tray with baking paper, sit the fish burgers on top and freeze for 10-15 minutes to firm up.
2 Preheat your oven to 200°C/fan 180°C/gas 6. Boil the chips for 2-3 minutes, then drain well. Spread on a non-stick baking tray in a single layer and spray with low-calorie cooking spray. Sprinkle over the remaining dill and a little salt, and bake for 15-20 minutes, or until golden.
3 Spray a large, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Fry the burgers for 4-5 minutes on each side, or until cooked through.
4 Mix the mayo with a good squeeze of juice from 1 lemon half. Spread a quarter onto each roll base, then add the shredded lettuce. Top each with a fish burger, gherkin slices and a roll lid. Serve with the chips, lettuce leaves and remaining lemon half, quartered for squeezing over the salad.
Syns per serving: 1/2* *Add 6 Syns if not using the wholemeal roll as a Healthy Extra
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.
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