Teriyaki Trout Fillet with stir-fried cabbage, onion and wholewheat noodles – 424 calories

IMG_0456Trout isn’t a fish we eat often. For two reasons. Firstly our regular supermarket doesn’t sell it. Secondly because husband has always maintained he doesn’t like it as it “tastes earthy”

However, with the on-line Christmas “indulgent” shop, I thought I’d try some and came up with this meal idea.

Our Christmas Eve dinner is healthy and fairly low calorie so that I can enjoy one of the (still warm) mince pies I’ve just made guilt free!

Loch Trout Fillet (156 cals), oven baked with a tablespoon of Teriyaki sauce (22 cals).

Stir-fried cabbage and onion. 4 portions = 200g of finely shredded savoy cabbage, a 180g onion, peeled and finely sliced, 10ml of extra virgin olive oil and 7g of butter – stir fried in a wok over a medium to low heat for around 25-30 minutes.

A 50g “nest” of Blue Dragon wholewheat noodles (181 cals).

The fish remains a lot firmer than salmon and flakes beautifully. It has a very different but equally lovely flavour (and the husband enjoyed it too!)

424 calories in total.

Happy Christmas Readers!  I hope yours is peaceful, fulfilled and above all…. healthy!


Fennel Gratin – 251 calories

Fennel – you either love or hate this vegetable.  It has a very distinct flavour and in my opinion, a great accompaniment to fish….

Fennel Gratin – 251 calories

Preparation Time:   5 mins

Cooking Time:  25 mins

Serves:   4

Calories per serving:   251.3


Fennel, Bulb                         –      2½ Medium Bulbs/750g

Cheese, Parmesan               –      15g

Breadcrumbs, Panko             –      30g

Cream, Single, Fresh            –      1 Sm Pot/142150ml

Mature Cheddar Cheese       –      40g

Salted Butter                        –      20g

Cornflour                              –      2 Tbsps/30g

Semi-Skimmed Milk              –      60ml


Heat oven to 200C/fan 180C/gas 6.

Trim the fennel tops, then cut into thin slices. Grate the two cheeses and combine with the breadcrumbs in a bowl.

Place into a microwave steamer and cook on full power for 4 – 5 minutes until softened.

Arrange in an even layer in an ovenproof dish, season with salt and pepper. 

Put the cornflour into a small pan and mix to a paste with the milk. Add the butter. Heat over a low heat (stirring constantly) until a thick sauce is achieved. 

Once the sauce has thickened, remove from the heat and slowly add the cream, stirring as you do this.

Pour the creamy sauce over the sliced fennel, stir the mixture to ensure all the fennel is covered.

Sprinkle the breadcrumb / cheese mixture evenly over the dish and place in the pre-heated oven for around 20 minutes until golden brown and bubbling. 

Ideal as an accompaniment to fish.

Nutrition Information

Nutrition Data Per Serving

Calories (kcal)   251.3

Protein (g)   8.6

Sugars (g)   5.1

Fat (g)   16.7

Fruit & Veg   2.5

Carbohydrate (g)   16.9

Fibre (g)   4.5

Romano Peppers Stuffed with Creamy Turkey Mince – 231 Calories

56537286066__5cc73973-8364-44db-a965-8fd745513b7c.jpgA few remaining peppers to be harvested which have been sheltering in the greenhouse –  here’s what we decided to do with them!  Leeks and savoy cabbage bulked them out and added fibre and cream cheese with Dijon mustard added a lovely creamy taste.

Preparation Time: 20 minutes

Cooking Time: 40 minutes

Serves: 4

Calories per serving: 230.8


Turkey, Mince, Lean, 7% Fat – 250g

Leeks, Raw – 100g

Romano Peppers, Capsicum, Red or Green – 4 Peppers/320g

Lemon Juice – ½ Juiced/18ml

Mustard, Dijon – 2 Tsps/10g

Soft Cream Cheese – 25g

Cabbage, Savoy, Raw, Average – 120g

Stock Cubes, Chicken – 1 Cube/6g

Olive Oil – 10ml

Butter – 5g

Cheese, Cheddar, Mature, Average – 50g


Preheat the oven to gas 7, 200 degrees C.

Halve the peppers lengthways and scrape out the seeds with a teaspoon (discard the seeds).

Transfer to a lined baking tray (or two smaller trays). Use a pastry brush to paint over 5 ml of the olive oil, season, then roast for 15 mins.

IMG_0043Meanwhile, heat a large frying pan over a medium heat and add 5ml of the oil and the butter.

Add the leek and cabbage and cook over a low heat (covered) for around 30 mins, stirring regularly until softened and translucent. Don’t allow to brown.

Remove cabbage and leek mixture in a bowl and return pan to the heat. Turn up the temperature to medium. Add the mince and brown, stirring to break up any clumps. Add the stock cube and simmer for 2-3 mins. Add a little water if it starts to dry out.

Add back the leek and cabbage mixture, the lemon juice, mustard and finally the soft cheese. Stir into the sauce until melted.

When the sauce coats the mince, season to taste.

Pile the filling into the peppers, scatter with the Cheddar, then return to the oven for 20 mins until the cheese is golden. Serve up 2 halves per plate with a handful of rocket.

Nutrition Data Per Serving

Calories (kcal) 230.8

Protein (g) 17.1

Sugars (g) 7.2

Fat (g) 14.5

Fruit & Veg 1.9

Carbohydrate (g) 7.9

Fibre (g) 3.4