Lose Weight Well UK

Lemon and cod fish cakes

Healthy and delicious hearty fish cakes that can be enjoyed by the whole family.

The things you’ll need:

1kg of white potatoes (Maris pipers work well) 500g cod fillets
250g salmon (tinned will do)
300ml milk for poaching
1 lemon
1 teaspoon dried dill
1 teaspoon dried parsley
2 large eggs
Plain flour for coating
Breadcrumb for coating
Low calorie rapeseed oil spray

Tartar sauce
6 tablespoons mayonnaise
2 small pickled gherkins
1 lemon
1 teaspoon dried dill
1 teaspoon dried parsley

What to do:

1. In a medium saucepan, poach the cod fillets in the milk for 5-6 minutes or until cooked through.

2. Chop the potatoes into equal size chunks and place in a large pan and covering with cold water. Place on a high heat, bring to the boil and cook until tender. When cooked, strain and leave to steam dry for 5 minutes.

3. Meanwhile in a bowl add the mayonnaise, finely chopped gherkins, juice of one lemon, dill and parsley and mix together well.

4. In a large mixing bowl mash the potatoes then add the flaked cod, flaked salmon, juice and zest of 1 lemon, 1 teaspoon of dill, 1 teaspoon of parsley and half of the tartar sauce. Mix it all together until well combined.

5. Divide the mixture into 12 equal balls, flattening them to form the fish cake shape. Roll the cakes in the flour, patting away any excess, then the egg and finally the breadcrumbs.

6. Place the fish cakes onto a baking tray and spray lightly with the rapeseed oil. Grill under a medium heat for 10-12 minutes turning once. Alternatively bake in a preheated oven at 200°c for 15-18 minutes. Serve with the remaining tartar sauce and your voice of vegetables.

Red lentil and bacon soup

A hearty soup that is packed full of flavour.

The things you’ll need:

75g Smoked back bacon medallions
1 onion, finely chopped
1 red pepper, finely chopped
1 small sweet potato approx. 300g
1 clove garlic, minced
1.5 litres vegetable stock (2 stock cubes)
200g red split lentils
Salt and pepper to taste
1 teaspoon rapeseed oil

What to do:

1. Heat the oil in a large saucepan and add the bacon, red pepper and onion. Gently cook for 5 minutes until the vegetables are tender
2. Boil 1.5 litres of water in the kettle and use this to make the stock in a heatproof jug
3. Add the sweet potato, garlic and lentils to the saucepan and stir to mix it together then pour in the vegetable stock. Bring it back to the boil
4. Season with the salt and pepper and reduce the heat to a simmer. Cover the pan and cook for 15-20 minutes until the lentils are swollen and tender
5. Blend in the saucepan using a hand blender. Serve immediately

Serves 6

Bacon and vegetable frittata

A perfect breakfast, brunch or lunch that can be eaten alone, paired with a salad or enjoyed cold the next day.

The things you’ll need:

8 Large eggs
Low calorie spray oil
150g Frozen Peas
1 Yellow bell pepper, diced
3-4 Spring onions
200g Smoked bacon, chopped
50g Lighter mature cheddar cheese
1tsp Dijon mustard
2 small courgettes, diced
Ground black pepper to taste

What to do:

1. Heat a medium non-stick frying pan, add 8-10 sprays of light oil spray. Add the courgette and spring onions, cook for 4-5 minutes until soft.

2. While the courgettes and peppers are cooking, crack the eggs into a large bowl with the mustard and black pepper. Mix well to combine.

3. Add the yellow pepper and then the peas to the frying pan. Meanwhile, pre-heat the grill to a medium setting.

4. Add the chopped bacon to the frying pan with the vegetables and cook for a further 3 minutes until the bacon is heated through. Add the egg mix to the pan and gently stir it to evenly distribute the vegetables. Cook for 3-4 minutes while it starts to firm up.

5. Sprinkle the cheese evenly on top and move the frying pan under the grill for a further 5 minutes to cook the top and melt the cheese.

6. Remove from the grill and leave to stand for 2-3 minutes. The frittata should be loose in the pan. Cut into quarters and serve.

Serves 4