Thai Salmon Patties with Pickled Vegetable Ribbons <250kcal

Thai Salmon Patties with Pickled Vegetable RibbonsI was reminded of these when a member of the 5:2 Intermittent Fasting Diet group on Facebook asked for a fishcake recipe that didn’t require the use of breadcrumbs or mashed potato. I can’t wait for our next 5:2 fast day to do them again! Pickled vegetables are quite a thing now, turning up regularly on Masterchef as an accompaniment. It’s a great way of adding some zingy flavour without a lot of calories.

Thai Salmon Patties with Pickled Vegetable Ribbons

I had always thought that fish cakes needed potato or something to hold them together, but not so, these work beautifully. I like to make them small so that they cook quickly and the centre stays moist and pink. 

I’ve usually done the fish patties with salmon, but they would work equally well with any firm white fish or tuna or swordfish.

As an alternative to rice wine vinegar, try apple cider vinegar. I use maple syrup as it mixes in easily, but you could use coconut sugar or raw brown sugar instead. A little sweetness adds to the complexity of flavours.

Cucumber and carrots are obvious candidates for pickle, but you could use courgettes, beetroot, cauliflower or fennel as alternatives and slices of red onion instead of spring onion.

Serves 2

  • 250g salmon fillets 244 kcals
  • 2 tsp grated root ginger 4 kcals
  • 1 tbsp chopped coriander leaf
  • 1 tsp Thai red curry paste 10 kcals
  • 1 tbsp Tamari soy sauce 16 kcals
  • 1 tsp maple syrup 12 kcals
  • 1/2 tbsp rice wine vinegar 6 kcals
  • 1 carrot 26 kcals
  • 1/2 cucumber 18 kcals
  • 2 spring onions 10 kcals
  • 1 tbsp groundnut oil 120 kcals

Put the salmon, ginger, coriander, Thai curry paste and Tamari into a food processor and whizz until the fish is minced. With damp hands, form into 6 patties. Keep them cool while you prepare the vegetables.

Mix the vinegar and maple syrup in a bowl.

Peel the carrot and cucumber into long strips or ribbons and cut the spring onion into long slivers. Add to the bowl and toss together well.

Heat the oil in a frying pan over medium heat and fry the patties for a couple of minutes on each side, until just cooked through.

Serve immediately with the vegetable pickle.

Per serving: kcals 228
Carbs 12g Fat 11g 7g

For a main meal, also serve some steamed broccoli and wilted spinach.

Thai Salmon Patties with Pickled Vegetable Ribbons

This recipe is in my book 5:2 Healthy Eating for Life, available on Amazon in kindle or print format.

12 Super Soups – for fast days or any day

Italian Vegetable Soup Spicy Chickpea and Spinach Soup _MG_5269-2 Tuscan Zucchini Soup Mushroom and Celery Soup Spring Minestrone Soup Hot and Sour Chicken and Mushroom Soup Watercress Soup Carrot and Coriander Soup butternut squash soup _MG_3080 Simple Vegetable Soup

I love soups! They are a great way of filling up before your main course, or make a perfect lunch. They can showcase all kinds of vegetables and elevate them to become star ingredients. They are a great way of increasing your veg intake, so helping you to have more fibre and get your five-a-day.

I make my own stock quite often, but if not, a good quality bouillon powder or cube is perfectly acceptable – especially on a fast day, the extra salt can be very helpful at balancing your electrolytes, so keeping headaches and light-headedness at bay.

Most of these soups are easy to prepare and quick to cook and can be simmering gently while you get on with making a main dish. I often make a larger quantity than I need and freeze leftovers for another day.

Vary your textures, from a clear broth such as in Hot and Sour Soup, to a hearty chunky soup such as the Spicy Chickpea and Spinach, with a variety of smoother textures in between. A stick blender is a really useful but inexpensive tool that helps to make smooth soups easily, right in the pan, without extra washing up.

Make the most of herbs and spices to add flavour and depth – a little sprinkle at the last minute is appealing to the eye as well as to the palate. Try a grating of strongly flavoured cheese, such as parmesan, a spoonful of pesto, a few toasted slivers of almonds, a swirl of yogurt, finely chopped fresh herbs, some drops of chilli sauce or some freshly roasted and ground spices.

Here they are, in order of calorie counts and with links to the recipes.

12 Super SoupsPhotosNumber of Calories
Click on the links above for the recipes
Mushroom and CeleryMushroom and Celery Soup36
WatercressWatercress Soup60
Hot and Sour (Tom Yum)Hot and Sour Chicken and Mushroom Soup76
Moroccan Cauliflower with AlmondMoroccan Cauliflower Soup87
Tuscan ZucchiniTuscan Zucchini Soup89
Carrot and CorianderCarrot and Coriander Soup97
Bargeman's Tomato_MG_5269-2110
Caribbean Butternut Squashbutternut squash soup120
Italian VegetableItalian Vegetable Soup124
Spicy Chickpea and SpinachSpicy Chickpea and Spinach Soup150
Spring MinestroneSpring Minestrone150

All the recipes are in my book 5:2 Healthy Eating for Life, available on Amazon in kindle and print editions

First Weekly Meal Plan of 2016

Salmon stuffed with Pine Nuts and Herbs

Well we’ve just about used up all the leftovers from Christmas, but what I do have is some fabulous stock from boiling the gammon. So the first thing to go into my meal plan for this week is some soup – one of my all time favourites, Pea and Ham.
Sometimes I make it with frozen peas, but today I decided that I should make an effort to use some of the dried foods in my cupboard, so I am making it with dried Split Green Peas. There are a few scraps of gammon left to use up in it.  We have some oddments of cheese and I also have a jar of fabulous lemon curd (thank you Wyn!), which needs to be finished! So that explains Sunday….

CauliflowerAfter that, I am trying to focus mainly on vegetables, legumes, nuts and seeds, with small amounts of meat, fish and dairy. This is my take on a planet and people friendly diet! Our chickens are still laying, so there are eggs in my plan too. So nothing is excluded, but because we are keen to start the New Year with getting back into shape, we are keeping our calorie intake down and generally that means that meals are lower in carbs. Seasonally speaking, I have cauliflower, Swiss chard, various root vegetables, citrus fruits and pears. But I also have to remember that I have a lot of our own produce in the freezer, so we will use some raspberries this week. 

You will find many of the recipes are linked to from the table, others can be found in one or other of my books – and some are just ideas that will be worked on and photographed – and no doubt shared with you if they are worthy of repeating!

DayBreakfastLunchDinner
SundayBacon, Egg, TomatoLeftover Pizza with Mixed Salad.
Fresh Fruit
Pea & Ham Soup.
Cheeseboard with Pickles.
Lemon Curd Ice Cream with Amaretti Biscuits.
MondayFAST DAY-*Moroccan Cauliflower Soup (90).
*Salmon Stuffed with Pine Nuts and Herbs, Steamed Vegetables (240).
*Oranges with Pistachio Nuts and Chopped Dates (120).
TuesdayYogurt with PrunesPea and Ham Soup.
Raw Vegetable Salad.
Fresh Fruit.
*Spice-rubbed Pork Escalope with Fennel, *Cheesy-topped Sweet Potato,
Lemon Curd and Raspberry Filo Tart
WednesdayYogurt with RaspberriesPaté, *Celeriac Remoulade, Pickles, Melba Toast.
Fresh Fruit.
*Spiced Red Mullet with Coconut-Lime Sauce, Cranberry-Stuffed Sweet Potatoes.
Coconut and Passion Fruit Creme Brûlée
ThursdayPorridge with Raspberries (80)FAST DAY*Leek and Crunchy Carrot Gratin (200).
Fromage Blanc with Passion Fruit (90)
FridayWholewheat Toast with Almond ButterBacon and Eggs with Baked Beans.
Fresh Fruit.
Beetroot and Shallot Tarte Tatin with a *Warm Puy Lentil Salad with Walnuts and Soft Goat's Cheese.
*Pear with Amaretti Crumble.
SaturdayBoiled Egg and Wholewheat Toast*Home Made Pizza and Salad.
Fresh Fruit.
Courgette Crisps with Garlic Mayonnaise dip.
Tofu Burger with *Fennel and Radish Salad and *Pumpkin and Celeriac Galettes.
#Flourless Clementine Cake with Chocolate Orange Sauce.
* indicates recipes that are in 5:2 Healthy Eating for Life
# recipes are in Focus on Flavour

 

5:2 Meal Plan, week 14

The weather is taking a turn towards summer and outdoor eating becomes a possibility. Time to sort out some recipes suitable for barbecues and lunches al fresco.

This week there should be plenty of asparagus, strawberries, watercress, spinach, lettuce, rhubarb and radishes. Early peas and broad beans I hope. Maybe even some early new potatoes? Perhaps with some spring lamb and lovely fresh mint sauce…

Update after shopping: No peas, broad beans, watercress or new potatoes in Lauzerte market! But I did get some lovely looking sprouting broccoli and some fresh goat’s cheese and a goodly slice of Cantal cheese. In the supermarket I got a handsome pineapple from Ghana, so that will be our ‘interesting’ fruit this week, together with some rhubarb from the garden. I was also pleasantly surprised to find a tagliatelle made with wholewheat flour, so I will use that for one of my favourite ways of cooking sprouting brocolli. My meal plan is updated accordingly.

This week I sowed lots of squash, courgettes, aubergines and a few more peppers and tomatoes. I find myself starting to hanker for those summer fruiting vegetables. They are available in the supermarkets, grown in Morocco or Spain, but they will be really appreciated when they are picked fresh from the garden, from late June onwards…. Meanwhile I still have some frozen and sun dried tomatoes to bring some summer sun to my dishes.

No pictures today, as I am writing this on my iPad. I may add some later. Let’s see if I can get my first sentence out without a typo in it, for a change! (Ed: no chance, but fixed now…!)

Saturday
Our usual pizza for lunch, dressed for spring with rocket, chorizo and mozzarella and served with a mixed salad

Goats Cheese Toasts with Bean and Radish Topping
Veggie Burgers and wok Brocc with a Pineapple, Red Pepper and Spring Onion Salsa
Strawberries and Crème Fraîche

Sunday
Ham and Leek stuffed Pancakes with a creamy Cheese Sauce, with a Fennel and Radish salad

Herb crusted Lamb cutlets with steamed Vegetables and minted potatoes followed by Spiced Pineapple with cinnamon Fromage Blanc

Monday – Fast Day
Boiled Egg

Lettuce, Pea and Sorrel soup (I’ll use frozen peas and frozen sorrel for this)
Baked Salmon with a Caper dressing and steamed seasonal Vegetables
Rhubarb and Orange compote

Tuesday
Crustless Asparagus and Cantal Quiche with Salad

Curried Carrot Soup
Tandoori Chicken skewers with Raita, Tomato and Red Onion Chutney and home made wholewheat Chappati
Rhubarb Fool

Wednesday
Home made Scotch Eggs with a Beetroot, Apple and Celery salad

Wholewheat Tagliatelle with Sprouting Broccoli and Chilli Flakes, drizzled with Basil Oil
Pineapple and Ginger Dessert

Thursday – Fast Day
Yogurt with Prunes
Smoked Haddock and Spinach Soufflé
Fresh Strawberry Blancmange

Friday
Falafels with Cabbage, Pepper and Raisin Salad and a Tahini dressing

Oven Baked Sticky Chicken with Red Carmargue Rice and Red Beans with Salad
Mirabelle Plum Crumble with Vanilla Ice Cream