Michael Mosley weight loss: Follow 800 calorie daily meal plan for rapid weight loss


Steamed Fish with Tomato and Pepper Sauce

Per serving: 434 kcals, 28 g protein, 29.5 g carbs

Serves two

Ingredients

For the fish

One tbsp green or black olives

70g green beans, trimmed

Two 120g thick, skinless white fish fillets (cod or haddock)

One tbsp olive oil

For the Tomato and Pepper Sauce

Two medium, red onions, peeled and finely chopped

Two garlic cloves, peeled and finely chopped

Two tbsp olive oil

Three peppers, any colour, deseeded and cut into 2cm pieces

One 400g can chopped tomatoes

Two tsp paprika

Two lemon wedges to serve (optional)

Method

Preheat the oven to 200c/ fan 180c/gas six.

Cut out two large rectangles of non-stick baking paper and place half the tomato and pepper sauce in the centre of each. Top with the olives, green beans and fish, then drizzle over the olive oil

Season with salt and freshly ground black pepper.

Fold the baking paper over and carefully seal all the edges to make parcels. Place on a baking sheet and bake in the oven for 25 minutes.

Serve with a wedge of lemon, if using.

For the sauce, place a frying pan over a medium heat and saute the onions and garlic in the oil for three to four minutes, or until softened.

Add the peppers, tomatoes, paprika, chilli flakes, if using, and 10ml water and stir to combine.

Cover with a lid and simmer for 15 minutes, stirring half-way through. Season with salt and freshly ground black pepper.

Dr Mosley added: “If it’s a non-fast day, increase or double the portion size and/or roast small cubes of butternut squash alongside the fish and serve with two to three tablespoons of cooked green lentils.”



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