some fish recipes for weight loss

Fish is one of the most delicious foods - some low-calorie fish recipes for weight loss

1- Steamed Chinese Fish & Sauté Vegetables

Healthy, delicious and easy to make, what more do you want in a dinner. Add any extra vegetables you like.

If you can’t get Chinese cabbage or Bok Choy just use spinach or broccoli.

This recipe is low in sugar, low in carb, low in fat and high in protein.

Ingredients

2 x 125g white fish fillets – Snapper, Rockling, Barramundi

¼ tsp. chilli paste or sauce

2 tsp. crushed ginger

1 tsp. sesame oil

2 cloves garlic, crushed

2 tbsp. soy sauce

Cracked pepper

Vegetables:

½ zucchini, sliced into matchsticks

¼ red capsicum, sliced

2 cups wombok cabbage, finely sliced

2 bunches Bok Choy or Pak Choy

1 tbsp. soy sauce

1 clove garlic, crushed

1 tsp. crushed ginger

1 tsp. sesame oil

Method

Using your bamboo steamer or vegetable steamer, line with baking paper. With a knife, make some cracks so that the steam can get past the paper. Place your fish fillets on the paper. In a small bowl, mix pepper, sesame oil, ginger, garlic and soybeans, and spread them over the fish, pouring over any leftovers. Steam fish for about 5 minutes or until cooked.

Whilst this is steaming in a non-stick frypan heat your sesame oil and sauté the zucchini, capsicum, then after 2 minutes add the cabbage and Bok Choy. Once cabbage starts to wilt add garlic, ginger and soy sauce, stirring a further minute or two.

    Serve vegetables with fish, sprinkle with some sesame seeds and enjoy!

Nutrition Table

Servings: 2 Serving size: 345g

		Average Serve		Average 100g
Energy		1170 kJ		339 kJ
			279 Cal		81 Cal
	Protein		39.3 g		11.4 g
	Fat, total		9.8 g		2.8 g
	- saturated		2.2 g		0.6 g
	Carbohydrate		5.4 g		1.6 g
	- sugars		4.3 g		1.2 g
	Sodium		915 mg		265 mg

  2- Pad Thai

Pad Thai is one of the most popular dishes in Thai restaurants and with this recipe you'll be able to replicate those dishes at home.

 Pad Thai recipe is not low-fat, but low-saturated, which means fats are from healthy sources.

We've made this dish with prawns, which can be replaced with chicken or even tofu to make it a vegetarian dish.

Ingredients

150g Rice Noodles

200g King Prawns

2 cloves garlic crushed

2 spring onions chopped

2 tbsp peanut oil

2 tbsp Chopped Chives

3 tbsp brown sugar

3 tbsp unsalted peanuts chopped

2 tbsp fish sauce

Juice 1 lemon

1 egg beaten

1 cup bean sprouts washed

Method

 Cook the rice noodles as shown on the package and set aside.

Gently fry garlic and onion in oil until soft .Add prawns, chives, sugar, peanuts, fish sauce and cook for a couple of minutes until prawns are cooked.  Add lemon juice.

Whilst stirring add egg slowly incorporating into mixture.

Then add the noodles and sprouts.

Serve immediately.

Nutrition Table

Servings: 4 serving size: 171g

		Average Serve		Average 100g
Energy		900 kJ		526 kJ
			215 Cal		126 Cal
	Protein		17.8 g		10.4 g
	Fat, total		8.6 g		5.1 g
	- Saturated		1.4 g		0.8 g
	Carbohydrate		15.1 g		8.8 g
	- Sugars		5.7 g		3.4 g
	Sodium		619 mg		362 mg

  3- Honey Soy Salmon

Salmon is delicious when seasoned, and the mixture of honey and soybeans used in this dish is especially complementary to the taste of salmon.

Salmon is not low in total fat but low in saturated fat, which means that the fat is from a healthy source.  The Omega-3 fatty acids found in Salmon are polyunsaturated fats that help protect against heart disease, and promote healthy skin and joints.

This recipe is low in saturated fat, low in sugar and a good source of protein.

Ingredient

300g salmon fillets (2 x small salmon fillets)

1 tbsp. soy sauce

1 tsp. honey

1 tbsp. mirin

1 clove garlic crushed

1 tsp. ginger crushed

1/2 cup brown rice, cooked as per instructions

100g asparagus

1/4 capsicum, diced

1 tsp. olive oil

Method

Cook Brown Rice as per instructions.

Mix soy sauce, mirin, garlic, ginger and honey together in a small jar and shake. Place salmon fillets in bowl pour over marinade and marinate for 3-5 minutes.

Cut ends of asparagus spears and blanch in boiling water, refresh in cold water.  Remove from water, wipe moisture off and spray with Olive Oil Cooking Spray. Cook over medium heat in a small skillet for heating. Add capsicum and cook a further 2 minutes, set aside.

Preheat large non stick frying pan over medium heat and cook salmon 3-4 minutes each side.

Serve immediately with asparagus and capsicum with side of brown rice.

Nutrition Table

Servings: 2 serving size: 309g

		Average Serve		Average 100g
Energy		2400 kJ		776 kJ
			573 Cal		185 Cal
	Protein		47.6 g		15.4 g
	Fat, total		20.3 g		6.6 g
	- Saturated		5.2 g		1.5 g
	Carbohydrate		47.9 g		15.5 g
	- Sugars		8.2 g		2.7 g
	Sodium		504 mg		163 mg

  4- Garlic Prawn Fried Rice

This Garlic Prawn Fried Rice recipe has less than 400 calories per serve & is very tasty thanks to the wonderful flavors of Garlic, Ginger and a hint of Chilli.

We've used Brown Rice as the nutrition in Brown Rice is far better than white rice and adds a great nutty taste.

You can use this recipe as a meal or as an accompanying side dish. Whichever you decide, your dinner companions will love it and ask for more.

Ingredients

3 cups cooked brown rice

400g (1lb or 14oz) raw prawns (aka shrimp), peeled, (we used no tails)

1 tbsp. vegetable or olive oil

3 tbsp light soy sauce

1 tbsp fish sauce

3 spring onions chopped

1 onion, diced

1 red capsicum (aka sweet peppers), diced

1 tsp. sesame oil

1 tbsp ginger, crushed

1 cup frozen peas and corn

1 cup sprouts

6 cloves garlic, crushed

2 tbsp ketchup Manis (Indonesian sauce, can use oyster or hoisin)

1 red chilli or teaspoon crushed chilli

½ lemon squeezed

Pepper for seasoning

¼ cup water

Method

Cook brown rice as per instructions, cool.

In a wok or large non-stick pan heat veg and sesame oil.  Cook onion for 5 minutes.   Add the peppers, cook for another 3-4 minutes, and do not burn the onions.

Add chilli, cook 1 minute.  Now add prawns, and stir fry for 1-2 minutes until prawns start to change colour.  Add garlic and ginger, stir fry another 30 seconds then add rice, breaking up as you stir fry.  Add soy, fish, manes ketchup to the rice, and spread as you go.  You add the water, sprouts, peas and corn, spring onions and keep stirring and cook a minute or two.

 Season the cracked peppers, squeeze the lemon juice now, and serve immediately.

Nutrition Table

Servings: 4 serving size: 438g

		Average Serve		Average 100g
Energy		1580 kJ		361 kJ
			377 Cal		86 Cal
	Protein		30.3 g		6.9 g
	Fat, total		3.6 g		0.8 g
	- Saturated		0.7 g		0.2 g
	Carbohydrate		49.6 g		11.3 g
	- Sugars		11.3 g		2.6 g
	Sodium		1310 mg		300 mg

some fish recipes for weight loss