Try rustling up these simple protein-packed meals
Tuna and Fennel Kebabs:
Seves: 4
Per serving: 304 calories, 40g protein, 11g fat (3g saturated fat), 11g carbohydrate (10g sugar), 3.5g fibre, 0.9g salt
Make a day in advance
Preparation time: 15 minutes
Cooking time: 8 minutes
Refrigeration time: 12 hours
– 600g fresh tuna
– 4 large tomatoes
– 2 onions
– 4 rashers fat-reduced bacon
– 1 red pepper
For the marinade:
– 200ml lemon juice
– 2 tbsp tomato purée
– 1 tbsp chopped tarragon
– 1 tbsp chopped basil
– 4 garlic cloves, finely chopped
– A few black peppercorns
– 40g fennel seeds
1. Cut the tuna into 4cm cubes. Cut each tomato into 8 pieces and remove the pulp. Cut the onions into quarters and separate the layers. Wash and deseed the pepper, then cut into square pieces.
2. Thread the tuna cubes on to kebab sticks, alternating with the bacon and vegetables, and then place the kebabs in a wide, shallow bowl.
3. In another bowl, combine the ingredients for the marinade and pour over the kebabs. Leave to marinate in the fridge for 12 hours, or overnight.
4. Pre-heat your grill, then cook the kebabs either on the barbecue or under the grill for 8 minutes, moistening the fish with the marinade during cooking so that it doesn’t become dry. Serve hot.
Calamari Provençale:
Serves: 4
Per serving: 150 calories, 21g protein, 2.5g fat (0.5g saturated fat), 11.5g carbohydrate (8g sugar), 3g fibre, 0.5g salt
Preparation time: 20 minutes
Cooking time: 1 hour
– 1 large onion, finely chopped
– 480g canned chopped tomatoes
– 1 sweet pepper, deseeded and diced
– 3 garlic cloves, finely chopped
– 1 bay leaf
– A few sprigs of thyme
– 1 green chilli, crushed
– Salt and black pepper
– 500g calamari rings
1. Fry the onion in a non-stick frying pan over a medium heat.
2. When the onion is nicely browned, add the tomatoes, diced pepper, garlic, bay leaf, thyme and chilli pepper. Season with salt and black pepper. Cook, covered, for 10 minutes over a gentle heat.
3. Wash and clean the calamari, then add to the sauce. Cook over a low heat, covered, for 45 minutes. Serve immediately.
Oven-baked Cod and Chicory Parcels:
Serves: 2
Per serving: 126 calories, 24g protein, 2.2g fat (0.6g saturated fat), 7g carbohydrate (2.5g sugar), 2.4g fibre, 0.2g salt
Preparation time: 15 minutes
Cooking time: 25 minutes
– 2 x 120g cod fillets
– 4 chicory heads
– 2 tbsp low-fat crème fraîche (3% fat)
– Salt and black pepper
1. Pre-heat the oven to 200oC/ Gas Mark 6.
2. Wash the chicory heads and remove the hard, bitter core.
3. Blanch the chicory in a pan for 10 minutes. Season with salt and black pepper; stir in the crème fraîche.
4. Cut out two squares of aluminium foil, divide half the chicory between them, lay the cod fillets on top. Arrange the remaining chicory on top of the fish. Seal the foil parcels, place on a baking try and bake in the oven for 15 minutes. Serve immediately.
