Tag Archives: 5:2

A strange side-effect of 5:2 ?

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Since regaining a healthy weight we are both feeling more energetic and re-invigorated with a zest for life. No bad thing!

What has happened though is that thoughts that we were mulling over have suddenly taken a life of their own and we have found ourselves deciding that what we really would enjoy doing next is to live on a barge, exploring the canals of Europe….

So my focus on healthy eating blogging has taken a bit of a back seat, as work has gone on to develop a website for marketing our beautiful house here in South West France. You can see that here www.houseinfrancewithincome.com 

House in France with Income for Sale

We have also been to visit friends living on a barge and have arranged to do a barge-handling course at the end of next month. All very exciting stuff!

So plenty to do here to get everything ready, but meanwhile continuing with 5:2.

This last week we have managed two good fast days and I am happily now under 9 stone and closing in on my target, whilst Graham is now at a comfortable, healthy weight which he wants to stay at.

I’m still using and creating new recipes, though I’m finding after 15 weeks that we have settled into an easy pattern on fast days and have a few favourite meal plans that we keep returning to.

This week on Monday we had our usual scrambled egg and smoked trout for breakfast and for dinner we enjoyed Simple Vegetable Soup, a No-Carb Chicken Caesar Salad (as per Michael Mosley’s book) and strawberries with fromage blanc

Smoked Trout and Scrambled Egg Simple Vegetable Soup No Carb Chicken Caesar Salad

On Thursday it was plain yogurt with prunes for me (porridge with prunes for him) and then  for dinner, more of the soup (which I had made a big batch of on Monday), Salmon Teriyaki with steamed asparagus and vegetables , followed by my variation of the BBC Good Food recipe for Spiced Glazed Pineapple with Cinnamon Fromage Frais – I use very little honey with the pineapple, a very small amount of butter and don’t sweeten the fromage frais at all. 

Teriyaki Salmon _MG_3300

 

I am keen to keep going with writing up my recipes and am planning to get a preliminary kindle version of my book ready as soon as I can, with the idea of helping to raise money for my dear friend’s granddaughter, Lexi Sky, so that she will be able to leave hospital and go home. If you find useful information here on my website, there is no better way that you could say thank you than donating a little something to her cause. Please find the link here.

I’m normal! At least weight-wise….

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After goodness knows how many years of being overweight, I have now achieved a major target – I am in the healthy, normal zone of BMI for my age and height! Thank you Michael Mosley for revealing the benefits of 5:2 to us! I really think that this has radically changed our lives for the better.

Not only do we look better, but we feel more energetic and have been able to tackle a major change of outlook. With the prospect of improving, rather than declining health, we are now considering moving aboard a barge and exploring the canals of Europe. Having lived on a yacht for several years in the Caribbean earlier this century, this isn’t such a major upheaval as it might seem for us, but before we can undertake such an activity, we need to sell our house, so this week I have spent time on creating a website for that http://houseinfrancewithincome.com/ – hence not much in the way of updates here!

But of course we are still eating healthy food and are planning to continue with the 5:2 way of life. I still have a couple of kilos to lose to get comfortably under 9 stone and well within the healthy BMI zone and Graham is finding that he is hovering around his target quite comfortably.

Here’s a few of the interesting and flavourful meals we have eaten this week. I’ve not had time to write up the recipes or check the calorie counts exactly, but I can assure you that these will all fit into a healthy, balanced meal plan designed to keep you slim 🙂 I hope they will inspire you  :-

Wholewheat Tagliatelle with Tenderstem Broccoli and Chilli

Wholewheat Tagliatelle with Tenderstem Broccoli and Chilli Flakes with Parmesan – based on recipe in Delicious magazine

Sticky Chicken with Rice and Sweetcorn

Sticky Chicken on a bed of stir-fried vegetables, with Camargue Red and Brown Rice with Sweetcorn and Satay Sauce

Scotch Eggs with Light Coleslaw

Oven Baked Scotch Eggs with Light Coleslaw

Flageolet, Pepper, Spring Onion and Guindilla Salad

Flageolet, Red Pepper, Spring Onion and Guindilla Pepper Salad

Crustless Asparagus and Smoked Salmon Quiche

Crustless Asparagus and Smoked Salmon Quiche with Cauliflower Mash

A duo of beetroot, celery and apple salads

A duo of beetroot, celery and apple salads with a tahini and yogurt dressing

Baked Fish with Caper Dressing and Salsa Brava

Baked Salmon with Caper Dressing and Salsa Brava

Pea, Lettuce and Sorrel Soup

Pea, Lettuce and Sorrel Soup

Stuffed Pancakes au Gratin with a fagot of asparagus

Stuffed Crepes with a cheesy sauce, with a fagot of asparagus and a fennel, radish and rocket salad

 

If you do find inspiration from my blog, the best way I can think of for you to say thank you, would be to help support the sweet granddaughter of my closest childhood friend. Little Lexi Sky was born with muscular dystrophy and cerebral palsy and has a difficult life ahead of her. She requires 24 hour care and equipment that is not covered by the NHS. Any donations would be so gratefully received, thank you.  Please go to http://tinyurl.com/LexiSky

5:2 Meal Plan, week 14

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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

Mushroom and Celery Soup

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A combination of ingredients that work surprisingly well together, to make a very low calorie, tasty and filling soup, less than 50 kcals a serving.

Mushroom and Celery Soup

My husband didn’t have any idea what was in it and said he thought it was “very satisfying and kind of meaty”. Perfect for a 5:2 Fast Day.

Mushroom and Celery Soup
Serves 4
A substantial and yet light soup that combines interesting flavours and textures.
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Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Ingredients
  1. 250g mushrooms, chopped
  2. 4 stalks of celery, chopped
  3. 3 cloves garlic, finely chopped
  4. 1 litre stock, vegetable or chicken
  5. 1 tsp Worcestershire sauce
  6. 1 tsp grated nutmeg
  7. sea salt and freshly ground black pepper
  8. celery leaves
Instructions
  1. Put the mushrooms, garlic and celery in a saucepan with about 100ml of stock.
  2. Cover and cook over a low heat until the celery is soft, about 30 - 40 minutes.
  3. Add half of the remaining stock and whizz with a blender.
  4. Pour in the rest of the stock together with the Worcestershire sauce and nutmeg.
  5. Bring to the boil, then check the seasoning.
  6. Serve garnished with celery leaves.
Notes
  1. As an alternative to Worcestershire sauce, you could use soya sauce. Next time I make it, I think I will try a few drops of good quality balsamic vinegar instead, which should enhance the mushroominess.
Adapted from The Ultimate Healthy Eating Cookbook , consultant editor Anne Sheasby
Adapted from The Ultimate Healthy Eating Cookbook , consultant editor Anne Sheasby
Focus on Flavour https://www.focusonflavour.com/

Leek and Crunchy Carrot Gratin

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This is a very flavourful vegetarian main which is low enough in calories to have on a 5:2 Fast Day or as part of a calorie-counted healthy eating plan :-
Leek and Crunchy Carrot GratinOr serve as a side dish with chipolata sausages :-

Leek Gratin with Chipolatas

 The calculations for calories came out differently on MyFitnessPal than on my recipe card, below. Either way, no more than 265 kcals for the portions of gratin shown here.

The caraway seeds add a really interesting flavour. 

Leek and Crunchy Carrot Gratin
Serves 5
A yummy leek based vegetarian main dish, or a good accompaniment to sausages (baked in the oven at the same time). With the vegetables, milk, cheese, breadcrumbs and nuts, this has a good balance of ingredients.
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Ingredients
  1. 500g leeks, cut into chunks
  2. 150ml vegetable stock or water
  3. 1 tsp caraway seeds
  4. sea salt and freshly ground black pepper to taste
  5. 250ml semi-skimmed milk
  6. 10g unsalted butter
  7. 1 tblsp plain flour
For the topping
  1. 60g fresh wholewheat breadcrumbs
  2. 2 medium carrots, grated
  3. 75g grated hard cheese
  4. 15g chopped walnuts
Instructions
  1. Preheat the oven to 180c.
  2. Put the leeks in a saucepan with the water and seeds.
  3. Bring to the boil, cover and then simmer for 7 to 10 minutes, until the leeks are softened.
  4. Remove the leeks with a slotted spoon to a baking dish.
  5. Pour the remaining liquid into a jug and make up to 300ml with milk.
  6. Melt the butter in a saucepan and add the flour to make a roux.
  7. Gradually add the liquid, beating well after each addition, to make a smooth sauce.
  8. Simmer the sauce for a couple of minutes, stirring.
  9. Check the seasoning.
  10. Pour over the leeks.
  11. Mix all the topping ingredients together and sprinkle over the top.
  12. Bake in the oven for 20 - 25 minutes, until golden.
Notes
  1. I used oddments of cheese that I had left - a little cheddar, some comté and some crumbled blue sheep's cheese, which gave an interesting mix of flavours.
Adapted from The Ultimate Healthy Eating Cookbook (1999), consultant editor Anne Sheasby
Adapted from The Ultimate Healthy Eating Cookbook (1999), consultant editor Anne Sheasby
Focus on Flavour https://www.focusonflavour.com/

5:2 Meal Plan (week 13)

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My husband has reached his target and will now be aiming to maintain his current weight – which is 16 kilos less than he started the New Year with. Really amazing progress! I still have a little over 3kg to go before I can join him on maintenance, but am very pleased with having lost 9.8 kg so far.

So this week is going to be interesting. We will still both be doing 5:2, but he will need to be eating more on normal days than he has been used to recently. Will he still have the motivation to do fast days? As we are both doing this for long-term health benefits, the answer is yes. 

In any case, the strategy I have used up to now – to make our meals totally delicious and not like we are being deprived of anything, means that we both enjoy and look forward to eating every day, how ever many calories we are allowed.

So normal days now will be 1200 for me and 2500 calories him, with fast days of 500/600

Off to the market tomorrow, to see what seasonal veg I can add to the menu – asparagus, swiss chard, carrots, maybe some broad beans….. and better buy some potatoes too! 

In the freezer I have some plums that I want to use up, so I’m going to try a few different things with them. I need to make some room in the hope that this will be a good year for cherries….

Saturday ~ 

  • lunch:
    • thin crust wholewheat pizza with rocket salad
  • dinner – leftovers from last night’s dinner party
    • Hummus and Baba Ganoush with Seedy Flatbread and Crudités
    • Spanish style Meatballs with Quinoa and Bulgur Tabbouleh
    • Apple and Quince Paste Filo Feuilletes with Vanilla Ice Cream

Sunday ~

  • lunch
    • Smoked Herring Caesar Salad
    • Fresh Fruit (plus Cheese and Crackers)
  • dinner
    • Herb Crusted Lamb Cutlets with Skordalia, Beetroot Relish and Green Vegetables
    • Poached Plums with Custard and Amaretti Biscuits

Monday ~ Fast Day

  • breakfast:
    • Scrambled Egg with Smoked Trout
  • dinner
    • Mushroom and Celery Soup
    • Marinated Tuna with Pumpkin and Asparagus stir-fry
    • Poached Plums with Fromage Blanc

Tuesday ~

  • Lunch
    • Sausages with Leek and Carrot Gratin
    • Fresh Fruit
  • Dinner
    • Lentil, Coconut and Spinach Soup
    • Sardines on Toasted Grainy Bun
    • Mirabelle Plum and Ginger Brik Pastry Cups

Wednesday ~

  • lunch
    • Tofu and Green Bean Curry with Brown Rice
    • Fresh Fruit
  • dinner
    • Lentil, Coconut and Spinach Soup
    • Thai Beef Salad (with Noodles)
    • Plum Oaty Crumble with Ice Cream/Fromage Blanc

Thursday ~ Fast Day

  • breakfast
    • Natural Yogurt with Prunes
  • dinner
    • Simple Vegetable Soup
    • Fish baked in a Spiced Masala Sauce
    • Cabbage, Green Pepper and Caraway Salad
    • Plum Kulfi with Plum Coulis

Friday ~

  • lunch
    • Veggie Burgers (with/without bun) with Salad 
    • Fresh Fruit, Cheese
  • dinner
    • Sticky Ginger Chicken (with Jacket Potato) and Light Cole Slaw
    • Fromage Blanc with Plum Coulis and Pistachios

Carrot and Coriander Soup

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Ok, this is a favourite to buy ready made, but it is easy to make yourself and you get to choose the carrots that go into it, so go for organically grown carrots for bags of flavour.

Rainbow Carrots Carrots

 

 

 

 

 

 

 

 

Carrot and Coriander Soup
Serves 4
Celebrate carrots with this lovely simple soup
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 500g carrots, scrubbed or peeled and sliced
  2. 1 onion, peeled and chopped
  3. 1.2 litres stock (home made chicken stock would be great, Marigold bouillon is my standby)
  4. 1 tblsp olive oil
  5. 3 tsp coriander seeds
  6. 1 bunch of fresh coriander leaves, finely chopped
  7. Sea salt and freshly ground black pepper
Instructions
  1. Toast the coriander seeds lightly in a dry frying pan, then grind coarsely in a pestle and mortar (or mini blender).
  2. Heat the oil in a saucepan and add the onions and carrots.
  3. Cook gently for a few minutes until starting to soften, but not colour.
  4. Add most of the coriander seeds and mix well, reserving a few for garnish.
  5. Season with pepper and salt (if your stock isn't already salty).
  6. Add the stock, bring to the boil and simmer for 10 minutes or until the carrots are tender.
  7. Whizz with a stick blender then add most of the coriander leaves.
  8. Serve garnished with chopped coriander leaves and a sprinkling of seeds.
Notes
  1. On a non-fast day you could add a swirl of crème fraîche when serving.
Focus on Flavour https://www.focusonflavour.com/

5:2 Meal Plan – a springtime Mediterranean meander

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As usual I have more ideas than days in the week! I’m still much inspired by Meditteranean flavours, from Morocco to the Middle East

I have a little more rhubarb to harvest and am expecting to find better asparagus this week. Not sure what else my trip to the market will bring, hopefully some broad beans….

Rhubarb

Saturday – a Middle Eastern evening

Paul Hollywood’s flatbread and the recipe that John Torode cooked on Masterchef this week looked great, so we will have a middle-eastern inspired evening

  • Baba Ganoush with Sesame Flatbread
  • Lamb Cutlets with Skordalia and a Beetroot and Jalapeno relish
  • Honey and Walnut Ice Cream, with Apple and Quince Filo wafers

 

Sunday – leave room for the chocolate!

  • Asparagus with shaved Parmesan 
  • Spatchcocked Herby Chicken with Spring Vegetables
  • Apple and Blackberry Filo cups

Broad BeansMonday – Fast Day

  • Scrambled Egg
  • fresh Asparagus and Lemon soup
  • Light Chicken Caesar Salad (using leftover chicken) 
  • Rhubarb Compote with Cardamom Custard 

Swiss Chard 

Tuesday – Seasonal Treats

  • Fennel and Citrus salad with Sheep’s Cheese
  • Smoked Mackerel with Horseradish dressing, with Broad Bean and Lentil salad
  • Rhubarb and Strawberry Meringue pots (using leftover rhubarb)

 

 

 

CarrotsWednesday – Morrocan spicing to the fore

  • Asparagus and Chickpea Salad
  • Chicken Tagine with preserved Lemons and Green Olives, Herbed Cous-cous
  • Plum and Almond Frangipane

Thursday – Fast Day Italiano

  • Scrambled Egg with Parma Ham 
  • Spring Minestrone Soup 
  • Baked Fish and Vegetables with Gremolata
  • Raspberry Pannacotta

Asparagus

 

Friday – exploring the Maghreb

  • Sweet Potato and Ginger Brik parcels
  • Moroccan Meatballs with Minted Bulgur Wheat
  • Cumin and Coriander Carrot Salad
  • Sliced Oranges with Dates and Pistachios
 
I’ve now updated last week’s meal plan with photos and calorie counts – do take a look, it was a really yummy and delicious menu  – if we can eat like that and still lose weight, then it looks like we really can stick with this way of life. I certainly feel that way and don’t ever want to see those 9 kilos again, thank you! Bye-bye, you’re no longer needed 🙂
 
Great news this week, that Kate Harrison is going to include one of my recipes in her new 5:2 Diet Recipe book. It should be published in the next couple of months. More news and link once available. 

Goat’s Cheese Toasts with Baked Beetroot and Spiced Walnuts

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“Ooh that was lovely, what was it?” “Beetroot” “Oh, I never liked beetroot…..” 

Baked baby Beetroot with Spiced Walnuts and Goats Cheese

I used to make this recipe with fresh baby beetroot, which is good. But this time I made it with pre-cooked packaged organic beetroot, which has a long life in the fridge when unopened. As they were already soft, the baking made them caramelised and appealing enough to convert a hardened beetroot-disliker.

Goats Cheese Toasts with Baked Beetroot and Spiced Walnuts

Baked beetroot, coupled with the melted goats cheese on half a slice of wholewheat toast, served on a bed of rocket, drizzled with a dark balsamic and walnut dressing, and finished off with slightly sweet and spicy walnuts, this is a great combination of flavours. Makes a great starter, but could equally be a light lunch or supper dish.  If you wish to avoid bread, then make a bigger pile of salad as the base for the goat’s cheese.

Cabecou

In our region they produce small rounds of goat’s cheese, known locally as Cabecou, but often also sold under the name of Rocamadour, one of the most visited places in all of France.  In the Spring, when the grass is lush and the young kids have been weaned, the cabecou are at their freshest and lightest in flavour. Left to mature the cheese becomes denser and stronger flavoured. Eventually it will become a hard cheese, that can be grated like parmesan. 

Goats Cheese Toasts with Baked Beetroot and Spiced Walnuts
Serves 2
Earthy, sweet beetroot with mild, just-melted goats cheese and crunchy, spicy walnuts on a bed of rocket. Yum. A great starter or light lunch or supper.
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 200g cooked beetroot, cut into baby beetroot size chunks
  2. 2 tsp olive oil
  3. 30g walnut halves or pieces
  4. 1 tsp honey
  5. 1/2 tsp ground cinnamon
  6. 1 slice wholewheat toast
  7. 2 cabecou goats cheese
  8. 100g rocket or baby salad leaves
For the dressing
  1. 1 tblsp olive oil
  2. 1/2 tblsp balsamic vinegar
  3. 1/2 tbslp walnut vinegar
  4. sea salt and freshly ground black pepper
  5. 1/2 clove garlic, crushed
  6. 1/2 tsp grainy mustard
Instructions
  1. Heat the oven to 200c.
  2. Mix the honey and cinnamon in a bowl and toss the walnuts in the mixture.
  3. Put a non-stick silicone sheet or baking parchment on a baking tray, and spread the nuts over.
  4. Toast in the oven for about 5 minutes, until lightly coloured.
  5. Set aside to cool.
  6. Put the beetroot on a baking tray, drizzle with olive oil and season with salt and pepper.
  7. Cover with foil and bake for 30 - 40 minutes, then set aside to cool.
  8. Turn off the oven and heat up the grill.
  9. Whisk the dressing ingredients together.
  10. Toast the bread and cut in half.
  11. Put the goats cheese onto a non stick liner or baking parchment on an oven tray and put under the grill for just a minute or two to warm through and melt slightly.
  12. Put the salad leaves on plates and distribute the beetroot and walnuts.
  13. Slide the goats cheese onto the toast and put on top of the leaves.
  14. Drizzle the dressing over.
Notes
  1. Cabecou: If you can't find cabecou, any soft mild goat's cheese could be used.
  2. Walnut vinegar: is a brilliant ingredient, it brings a wonderful nutty aroma to salad dressings and unlike walnut oil, stores for ages without going rancid. If you can't find walnut vinegar, you could replace the olive oil with walnut oil, otherwise use a sherry vinegar or white wine vinegar.
  3. Shelled Walnuts: For the best flavour, walnuts should be freshly shelled. Once shelled, they can be frozen, and for a dish like this, could be used without defrosting.
Adapted from from a recipe by Bill Granger
Adapted from from a recipe by Bill Granger
Focus on Flavour https://www.focusonflavour.com/

 

 

Spiced Red Mullet, Coconut-Lime Sauce, Puy Lentil Salad < 400 kcals

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I love these little fish which have such pretty pink skin and a lovely flavour and texture. I buy them frozen and defrost before using.

Red Mullet with Coconut Lime Sauce and Puy Lentil Salad

This is a good recipe for entertaining, as the salad can be prepared ahead of time and the fish are quick to cook. Being less than 400 calories per serving, this could equally find its place as the centre piece of a fast day.

Spiced Red Mullet, Coconut-Lime Sauce and Puy Lentil Salad
Serves 4
A lower calorie version of a BBC Good Food recipe. Really delicious and lovely for a dinner party.
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Prep Time
40 min
Cook Time
10 min
Total Time
50 min
Prep Time
40 min
Cook Time
10 min
Total Time
50 min
For the puy lentil salad
  1. 100g puy lentils
  2. 1/2 red onion, finely chopped
  3. 1/2 red pepper, finely chopped
  4. 1 tomato, finely chopped
  5. 1 small apple, peeled, cored and chopped
  6. juice of 1/2 lime
  7. 40g walnuts, chopped and toasted
  8. handful of mint leaves, finely chopped
For the red mullet
  1. 2 tbsp plain flour
  2. 2 tsp curry powder
  3. 500g red mullet fillets
  4. 1 tbsp olive oil
For the coconut sauce
  1. 20g golden raisins
  2. 1/2 tsp curry powder
  3. 1/2 tsp turmeric
  4. 1/2 tsp ground coriander
  5. 1/2 tsp ground cumin
  6. 200ml light coconut milk
  7. zest of 1 lime
For the puy lentil salad
  1. Cook the puy lentils in six times their volume of cold water, until soft, about 30 minutes.
  2. Drain and rinse with cold water.
  3. Mix together with all the other salad ingredients and set aside.
For the red mullet
  1. Check that there are no scales on the red mullet and pat dry if they have been defrosted.
  2. Mix the spices with the flour in a shallow dish and dredge the fish in it.
  3. Heat the olive oil in a frying pan over medium heat and cook the fillets skin side down, for a couple of minutes only, until the skin is crisp.
  4. Turn over and cook for a further minute or two, then remove once cooked through.
For the coconut sauce
  1. Increase the heat a little and add the spices and raisins to the pan, mixing in with any pan juices.
  2. Pour in the coconut milk and cook for a couple of minutes until slightly reduced.
To serve
  1. Pile the lentils on individual plates and lay the fish over the top.
  2. Decorate with the sauce and sprinkle with the lime zest.
Notes
  1. You can vary the flavouring of the puy lentil salad with different fresh herbs, such as basil or coriander. Add a little chopped fresh chilli for a bit of a kick.
  2. Although at least 2 tbsp of flour is needed for dredging the fish, there will be a lot to discard. You could try using gram flour or maize meal for the coating rather than refined white flour.
Adapted from BBC Good Food
Adapted from BBC Good Food
Focus on Flavour https://www.focusonflavour.com/